It’s important to not skip breakfast, as the starter 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 on where to start—and what 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 knowledgeable dietitians what they believe the best breakfast foods for a healthy gut are. After, for more healthy breakfast tips, check out the Best Breakfast Habits to Shrink Belly Fat, Say Dietitians.
Starting your morning breakfast routine with a large glass of lemon water helps guide the digestion process.
Lemons contain potent polyphenols—micronutrients that protect the body’s tissues against oxidative stress and associated pathologies such as cancers, coronary heart disease, and inflammation, which also seem to protect the microbiome against the ill effects of aging.
The Nutrition Twins recommend scooping some of the insides of the lemon in your water as well since that’s where the pectin is–a fiber that stimulates a healthy microbiome and promotes the growth of probiotics like Bifidobacterium.
Oatmeal is beneficial to your body, including aiding in heart health, so of course, it would play an important role when focusing on your 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. The fiber helps prepare the gut for healthy diverse bacteria to thrive (most notably Bifidobacterium) and can support immunity.
“Be sure to consume oat and oat products with little to no added sugar,” says medical expert Molly Hembree, MS, RD, LD.
“If you’re looking to start your day off by promoting regularity and preventing constipation, prunes are your ticket,” 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, such as Greek yogurt or some other on-the-go protein, 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 the prebiotic fiber, antioxidants, and sorbitol—a sugar alcohol with a sweet taste that the human body metabolizes slowly.
The prebiotic fiber will positively affect the bacteria in your gut by providing food for the beneficial probiotic bacteria and lowering the risk of colon cancer. The prebiotic fiber may be able to reset the gut after a food-borne 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 of getting your sugars in and makes for a delicious addition to your breakfast.
Add peaches to your morning yogurt, top 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 into your stool.
“Insoluble fiber adds bulk, softness, and acts as a gentle laxative effect to improve bowel regularity,” says Hembree.