It is important don’t skip breakfast, as the start of the day meal keeps you fueled and energized for the day. However, when it comes to breakfast, most of us may not be sure where to start and what healthy foods for breakfast to choose. It is important to enter a routine when it comes to breakfast, especially if you want to maintain a healthy gut.
We asked our diet experts what they think are the best breakfast foods for a healthy gut. Then, for more tips on healthy breakfasts, check out the Best breakfast habits to reduce belly fat, dietitians say.
Starting your morning breakfast routine with a large glass of lemon water helps guide the digestion process.
“The combination of water and acid in lemon aids digestion by helping to break down food so your body can absorb nutrients, while also softening stool so your digestive tract can start the day fresh by removing waste. waste and toxins from the intestines.” say board of medical experts members Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, aka The twins of nutrition.
lemons contain powerful polyphenols—micronutrients that protect body tissues against oxidative stress and associated pathologies, such as cancer, coronary heart disease and inflammation, which also appear to protect the microbiome against the harmful effects of aging.
The Nutrition Twins also recommend dipping some of the inside of the lemon into the water, as that’s where pectin is found, a fiber that supports a healthy microbiome and promotes the growth of probiotics like Bifidobacterium.
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Oatmeal is beneficial to your body, including helping in heart healthso of course it would also play an important role in targeting your gut health.
oatmeal, especially steel cutting and/or rolled cut, provide one of the highest sources of beta-glucan, a particular type of fermentable Soluble fiber. Fiber helps prepare the intestine for a variety of healthy bacteria (particularly Bifidobacterium) to thrive and may support immunity.
“Be sure to eat oatmeal and oat products with little or no added sugar,” says medical expert Molly Hembree, MS, RD, LD.
“If you are looking to start your day with promoting regularity and to prevent constipation, prunes are your thing,” says The Nutrition Twins.
Prunes are versatile; you can add them to your 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, antioxidantsand sorbitol, a sugar alcohol with a sweet taste that is slowly metabolized by the human body.
The prebiotic fiber will positively affect the bacteria in your gut by providing food for the beneficial probiotic bacteria and reducing the risk of colon cancer. Prebiotic fiber can restore the intestine after a foodborne illness by suppressing the growth of harmful bacteria.
Peaches may be harder to find in the winter, but there’s nothing better than a fresh, ripe one to bite into. It acts as a naturally sweet way to get sugar and is a delicious addition to your breakfast.
Add peaches to your morning yogurt, top a stack of pancakes, or wafflesor use them as a low-sugar preserve in toast for insoluble fiber, a dietary fiber that draws water into the stool.
“Insoluble fiber adds bulk, smoothness, and acts as a mild laxative effect to improve bowel regularity,” says Hembree.
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We know that the classic and most popular whole grains, like oatmeal and whole wheat, are great choices for breakfast. However, there are so many more to choose from, so you’re not constantly eating the same foods.
“Whole grains like oats and whole wheat are great, but broaden your horizons to others like barley, sorghum, and whole rye, since their fiber also contains the indigestible carbohydrate, beta-glucan,” says Nutrition Twins.
These good-for-you carbohydrates promote the growth of intestinal bacteria such as Lactobacilli, Bifidobacteria, and Bacteroidetes, as well as improve gut health. To make breakfast even better for your gut, cut back on some green banana Also, since bananas are a good source of prebiotic fiber, especially if you eat them before they ripen.
Beans are not seen as typical breakfast foodbut it is a great option to start the day and a great breakfast for a healthy gut.
“Beans are a primarily soluble fiber that digests slowly to increase feelings of fullness,” says Hembree.
You can get creative with beans as they are so easy to cook and serve. For example, add black beans to your breakfast hash, mix some cannellini beans into a spread, or mix in some Great Northern beans for a creamier smoothie. You can also throw them in a black bean tortilla!
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