What is good to eat in the morning for gut health?
Eating a nutritious breakfast is very important, not only to kick start your metabolism, but to get your digestive system moving from the get-go. There are many gut-friendly foods that you can enjoy in the mornings to get your digestive system going, such as:
- Porridge
- Avocado
- Smoothies.
Read on to find out why these foods are good for your gut, and get some tips on how to incorporate these into your breakfast.
1. Porridge
Porridge, made from oats or oatmeal, can be a tasty and comforting meal to start off your day, as well as being a good source of fibre!
Oats, compared to some other grains including wheat and rye, can be a gentler source of fibre for your gut. Some high-fibre cereals and rye-based breads may in fact cause digestive discomfort, particularly if you are prone to bloating and other digestive problems.
Switching to an oat-based porridge may offer relief from these symptoms, and help you to have regular and healthy bowel movements. As well as helping to remove toxins from the body, healthy bowel movements reduce the risk of suffering unwanted symptoms such as abdominal pain and constipation, as well more serious problems including disease in the colon.
As well as being a good source of fibre, oats also contain two types of plant nutrients with potential anti-inflammatory and antioxidant properties known as avenanthramides and avenacosides3,4, which may benefit digestion as well as overall health.
If you're not a fan of warm porridge, you could try overnight oats instead. They're particularly easy to make, and can be prepared the night before so there is no work to do at breakfast time! Our chocolate and coconut overnight oats, made with soya milk and topped with chia seeds, are a good source of fibre, and rich in antioxidants.
Porridge and overnight oats can be very versatile, and you can include many tasty ingredients while cooking, or as toppings. Berries, such as blueberries, strawberries and raspberries, are a great topping, as not only are they rich in antioxidants and vitamins, they also contain insoluble fibre which helps to keep your bowels moving!
Another tasty option you can add is nuts, for example, almonds. Studies have shown that almonds and almond skins (almonds with the skins still on are brown, not blanched/ white) may possess prebiotic properties, which means they improve gut bacteria, therefore aiding the digestive process. (1)
2. Avocado
Avocados are highly nutritious, and are therefore extremely beneficial to include in the diet. They contain nearly 20 vitamins and minerals including vitamins C, E and K, lutein, magnesium, potassium and omega-3 fatty acids. Because of their nutrient-dense profile, avocados have been associated with many potential health benefits including improving heart and eye health, and preventing osteoporosis.
Avocados are rich in monounsaturated fatty acids (MUFA), which are a type of healthy fat very important for the diet. Healthy fats such as these can promote the growth of good gut bacteria which, as previously discussed, can improve digestion by aiding the breaking down of food.
The healthy fats in avocados can also help you to feel fuller for longer, which is another reason why including avocados in your breakfast may be beneficial.
Avocados also contain a decent amount of fibre - approximately 7 grams per half fruit. If you enjoy having your avocado sliced or mashed on top of wholegrain toast, you'll get even more fibre from the bread! Eating foods rich in fibre can help maintain a healthy digestive tract, as well prevent symptoms such as constipation and abdominal discomfort. To get an extra shot of fibre, try sprinkling some chia or flax seeds on top.
Our Mexican avocado & bean burrito is a fresh and filling breakfast or brunch option which you may like to try. These healthy wraps, containing avocados, black beans, sweetcorn, and other tasty ingredients, are packed with fibre and full of healthy fats. Wraps made from corn, sweet potato, beetroot and spinach are all widely available these days, if you prefer a wheat-free wrap.
3. Smoothies
Fruits and vegetables are an excellent source of dietary fibre, which can help to support your gut and prevent digestive issues. In addition, they provide a source of vitamins and antioxidants, both important for your overall health.
Numerous fruits and vegetables can be used to make smoothies, such as berries, apples, oranges, spinach, kale and carrots. Being fairly thick in consistency, they don't absorb as quickly as juices, so are more sustaining for blood sugar levels, and will probably feel more satisfying.
If you are a smoothie fan, blending yoghurt in with your favourite fruits could also help to keep bowel movements regular throughout the day. Many dairy products (and non-dairy alternatives), including yoghurt, contain microorganisms called prebiotics and probiotics. These microorganisms are live bacteria, and may help to prevent constipation. Chia or flax seeds can also be added to smoothies for an extra boost of fibre.
If you are looking to start your day off with a juice or smoothie, ensure you make your own, as shop bought ones are often very high in added sugar. There are many yummy recipes which you can try including our apple and spinach smoothie, our easy de-bloat green smoothie, and banana and avocado smoothie.
If you often suffer from symptoms of indigestion when you wake up, and feel as though you have no appetite for breakfast, you may like to try our Digestisan before your morning meal. Made from freshly harvested Cynara, Dandelion, Peppermint and dried Boldo leaves, Digestisan can help relieve feelings of indigestion.
In addition to this, slowing down (don't eat breakfast on the run!) and chewing food properly can help to get your digestive system moving in the morning, which should benefit you throughout the rest of the day.
References
1 https://www.ncbi.nlm.nih.gov/pubmed/24315808
