It’s important not to skip breakfast, as the starting meal of the day keeps you fueled and energized for the day. However, when it comes to breakfast, most of us may not seem sure where to start and which healthy breakfast foods to choose. It’s important to get into a routine when it comes to breakfast, especially if you want to maintain a healthy gut.
We asked our experienced dieticians what they think are the best breakfast foods for a healthy gut. Next, for healthier breakfast tips, check out the best breakfast habits for reducing belly fat, dieters say.
Starting your morning breakfast routine with a large glass of lemon water helps guide the digestion process.
“The combination of the water and acid in the lemon aids digestion by helping to break down food so your body can absorb nutrients, while also softening the stool so that the digestive tract can start the day fresh, eliminating the wastes and toxins from the gut, “says the board of medical experts members Tammy Lakatos Shames, RDN, CDN, CFT and Lyssie Lakatos, RDN, CDN, CFT, also known as The twins of nutrition.
Lemons contain powerful polyphenols, micronutrients that protect the body’s tissues from oxidative stress and associated diseases such as cancer, coronary heart disease and inflammation, which also appear to protect the microbiome from the negative effects of aging.
The Nutrition Twins also recommend collecting some of the inside of the lemon in the water as this is where pectin is found, a fiber that stimulates a healthy microbiome and promotes the growth of probiotics such as Bifidobacterium.
Oatmeal is beneficial for your body, including helping with heart health, so obviously it would play an important role when focusing on gut health as well.
Oats, especially steel cut and / or rolled cut, provide one of the highest sources of beta-glucan, a particular type of fermentable soluble fiber. Fiber helps prepare the gut for the growth of several healthy bacteria (especially Bifidobacterium) and can support immunity.
“Make sure you are consuming oat and oat products with little or no added sugar,” says medical expert Molly Hembree, MS, RD, LD.
“If you’re looking to start your day by promoting regularity and preventing constipation, prunes are your ticket,” says The Nutrition Twins.
Plums are versatile; you can add them to oatmeal, cold cereal or pancakes. If you’re looking to add them for a quick fix with a protein, like Greek yogurt or some other protein on the go, it’s good to include six to eight prunes in your morning routine to maintain good digestive health.
According to The Nutrition Twins, scientists aren’t entirely sure how prunes work their magic, however, they believe it’s a combination of prebiotic fiber, antioxidants, and sorbitol, a sweet-tasting sugary alcohol that the human body metabolizes slowly.
The prebiotic fiber will positively affect the bacteria in the gut by providing food for the beneficial probiotic bacteria and reducing the risk of colon cancer. Prebiotic fiber may be able to restore the gut after a foodborne illness by suppressing the growth of harmful bacteria.
Peaches can be harder to find in the winter, but there’s nothing quite like a fresh, ripe one to bite into. It acts as a naturally sweet way to get your sugars and makes a delicious addition to your breakfast.
Add peaches to your morning yogurt, lay them on a stack of pancakes or waffles, or use them as a low-sugar preserve on toast for insoluble fiber, a dietary fiber that attracts water in your stool.
“Insoluble fiber adds volume, softness and acts as a gentle laxative effect to improve bowel regularity,” says Hembree.
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We know that classic and more popular whole grains, like oatmeal and whole wheat, are great breakfast choices. However, there are many more to choose from, so you don’t constantly eat the same foods.
“Whole grains like oatmeal and whole wheat are great, but they expand your horizons to others like barley, sorghum and whole rye as their fiber also contains the non-digestible carbohydrates, beta-glucan. “says the Nutrition Twins.
These good-for-you carbohydrates promote the growth of gut bacteria such as lactobacilli, bifidobacteria, and bacterioids, as well as improve gut health. To make breakfast even better for your gut, slice a slightly green banana on top as bananas are a good source of prebiotic fiber, especially if you eat them before they’re ripe.
Beans are not seen as the typical breakfast food, but they are a great choice to start the day and a great breakfast for a healthy gut.
“Beans are a mostly soluble fiber that is digested slowly to increase the feeling of fullness,” says Hembree.
You can get creative with beans, as they are super easy to cook, throw away, and bring to the table. For example, put black beans in your breakfast hash, blend some cannellini beans into a spread, or blend some Great Northern beans to make a fruit smoothie creamier. You could even toss them into a black bean omelette!
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