It’s crucial to eat breakfast, as the first meal of the day keeps you energized and fueled for the rest of the day. When it comes to breakfast, however, most of us are unsure where to begin—and what healthy breakfast items to eat. If you want to maintain a healthy gut, getting into a good breakfast routine is critical.
What are the best breakfast foods for a healthier gut, according to our dietitians?
1 — Lemon water
Starting your day with a big glass of lemon water helps to guide the digestive process.
The water and the acid from the lemon work together to help your body absorb nutrients by breaking down food, while also softening stool so that your digestive system can begin the day clean by eliminating waste and toxins from your intestines, according to medical experts Tammy Lakatos Shames, and Lyssie Lakatos.
Lemons are high in polyphenols, micronutrients that help protect the body’s tissues from oxidative stress and related illnesses such as heart disease, cancers, and inflammation, as well as preventing the microbiome from aging damage.
The Nutrition Twins recommend putting a spoonful of the lemon’s insides in your water, too, because that’s where the pectin can be found – a fiber that promotes the development of probiotics like Bifidobacterium.
2 — Oatmeal
Oatmeal contains several minerals and vitamins, which are good for your body. It promotes heart health, so it’s only natural that it would play a significant role when concentrating on your gut health.
Oats, especially rolled cut and/or steel cut, have one of the highest amounts of beta-glucan–a specific sort of soluble fiber–in grains. The fiber encourages the growth of healthy diverse bacteria in the digestive tract (particularly Bifidobacterium) and can help with immunity.
“Consume oat products that have little to no added sugar,” advises Molly Hembree.
3 — Prunes
“Prunes are your ticket if you want to begin your day by preventing constipation and promoting regularity. “ says The Nutrition Twins.
Prunes may be eaten raw, cooked, or dried. They can also be added to porridge, cold cereals, and pancakes. If you want to include prunes as a fast breakfast with protein like Greek yogurt or other on-the-go protein source, it’s a good idea to eat six to eight prunes in the morning for digestive health.
Scientists aren’t entirely certain how prunes work their magic, according to The Nutrition Twins, but they think it’s a mix of the antioxidants, prebiotic fiber, and sorbitol, which is a sugar alcohol with a sweet taste that is slowly metabolized by the human body.
Prebiotic fiber will boost the health of your gut bacteria by feeding the beneficial probiotic microorganisms, lowering the chances of colon cancer, and providing food for them. The prebiotic fiber may be able to restore damaged gut flora after a food-borne illness by inhibiting harmful bacteria growth.
4 — Peaches
Peaches may be more difficult to come by in the winter, but there is nothing better than eating a fresh, ripe peach. It serves as a great way of getting the sugars in and also makes for a wonderful addition to your morning meal.
Add fresh or frozen peaches to your yogurt, stack pancakes or waffles with them, or turn them into a low-sugar preserve on your toast for the insoluble fiber, which is a dietary fiber that draws water into your stool.
“Insoluble fiber adds softness, bulk, and a laxative effect to aid bowel regularity,” according to Hembree.