Starting your day off right is one of the best ways you can help your digestive health, as unhealthy breakfast foods can wreak havoc on your digestive system.
Sugary cereals
Some cereals can appear to be healthy when you read the packaging, but they are loaded with sugar and low in fiber. Sugars flood your system in the morning and feed the wrong kind of bacteria. This can lead to bloating, irritability, or energy crashes later in the day.
Fiber helps keep your digestion regular, but sweet cereals lack this helpful ingredient.
Opt for plain oats or a no-sugar-added whole grain cereal. Top your breakfast with fresh fruit, nuts, or seeds to help keep your gut full of good fiber.
White bread
White bread is made from refined flour that has had all the fiber stripped from it. Fiber is crucial for your gut because it helps keep everything moving along and feeds the good bacteria in your digestive system.
Not to mention, eating refined bread like white toast can cause you to feel constipated and hungry again just a few hours later.
Swap out white bread for the whole grain kind or sourdough. Whole grains contain more nutrients that are easier on your digestive system.
Processed meats
Processed meats such as bacon and sausage shouldn’t be a staple of your breakfast routine. These meats are high in salt, unhealthy fats, and preservatives that can alter the healthy bacteria in your gut.
Regularly consuming processed meats can cause inflammation and a disruption in your digestion. Over time, this can impact your gut health dramatically.
Try switching to simpler protein sources that aren’t processed. Eggs, avocado, or nut butter are all easy proteins that offer healthy fats and nutrients your gut will love.
Flavoured yogurt
Yogurt is a great source of probiotics and offers many benefits to your gut. However, pre-flavored yogurts are often loaded with extra sugar, which defeats the purpose of eating yogurt in the first place.
The added sugar feeds the bad bacteria in your gut and takes away from the beneficial probiotics that are in yogurt.
Opt for plain yogurt or Greek yogurt and add your own toppings. Fresh fruit, a drizzle of honey, or nuts are delicious ways to enjoy yogurt and help your gut.
Pastries
Croissants, muffins, and doughnuts are probably some of the worst breakfast offenders. They contain refined sugar and flour, and are packed with unhealthy fats.
Pastries are low in fiber, so your body will have a hard time digesting them. This can cause bloating and discomfort. Not only will your gut suffer, but you’ll likely experience an energy crash as your blood sugar spikes.
Instead of ruining your breakfast, keep it simple. Oatmeal, peanut butter toast, or yogurt with fruit will leave you feeling full and your gut happy.
Fruit juice
Believe it or not, drinking fruit juice isn’t beneficial for your gut. Just like white bread, most fruit juice has had all of the fiber removed from it. This leaves you with a beverage that’s high in sugar and bad for your digestion.
When sugar is quickly absorbed, it can dehydrate your gut and cause your blood sugar to spike.
Combat these effects by eating whole fruit. Whole fruit contains fiber that helps feed good bacteria.
Fried foods
Fried breakfasts are hard on your gut. Greasy foods like fried eggs, hash browns, and fried chicken take longer to break down. This means you’ll feel heavier than normal after eating them.
Fried foods are loaded with unhealthy fats that can cause bloating or discomfort. If you regularly eat fried foods, it can alter your gut bacteria over time.
Switch to other forms of cooking like boiling, steaming, or grilling. Boiled eggs, sautéed veggies, or a healthy smoothie will be much easier on your stomach.
Sources: Please see here for a complete listing of all sources that were consulted in the preparation of this article.