Though legend has it that hot girls have stomach issues, that doesn’t make the uncomfortable digestion and sometimes more serious problems associated with it feel any better. So what if the key to a healthy gut isn’t only about being mindful of what you eat but when you eat it, too? The most important meal for gut health, it turns out, is breakfast.
“A new morning is a blank slate for your gut,” says sports dietitian Roxana Ehsani, MS, RD. “What you feed yourself first thing directly affects gut health, which is linked to nearly every other system in the body, including your skin, heart, brain, and immune health.”
“It’s also simply an easy, low-effort opportunity to consistently feed your microbiome the fiber and diversity it needs to thrive,” adds Amy Shapiro, RD, registered dietitian and founder of Real Nutrition.
Ingredients to Look For (and Avoid)
Shapiro says to look for three things if you want a breakfast that will benefit your gut: fiber, fermented foods, and diverse plant sources. She explains that fiber feeds the beneficial bacteria in your gut, acting as a prebiotic that helps them thrive, while fermented foods introduce live probiotics directly into your gut microbiome. Eating a variety of fruits, veggies, whole grains, and seeds feeds a wider range of bacteria for a healthier, more resilient microbiome. Ehsani agrees and also says that omega-3s are good to look for, as they can help reduce inflammation in the gut and protect the GI tract’s mucus barrier. “Breakfast is often the most carb- or sugar-heavy meal of the day for most people, so it’s actually a great opportunity to correct course early and set your gut up well before the rest of the day happens,” Shapiro adds.
And don’t forget about water and staying hydrated. “Drinking enough water at breakfast can help your gut keep things moving and prevent constipation,” says Ehsani.
As for foods to avoid, try to avoid anything rich in saturated fat and sugar; Ehsani says they are linked to increased inflammation, reduced gut microbiome diversity, and overall harm to gut health.
Best Breakfasts for Gut Health
If you’re looking for some recs, both experts say these are are the best breakfasts for gut health:
Greek Yogurt Topped With Fruits and Nuts
An easy option that’s extremely filling, Ehsani says that Greek yogurt provides you (and your gut) with needed probiotics. When you pair it with fruits, you’ll also get the added benefit of other vital nutrients. She points to berries, which are packed with fiber and antioxidants. Shapiro adds that bananas (especially slightly underripe ones) contain resistant starch, a type of fiber that ferments in the colon and supports good gut bacteria.
As for nuts, Shapiro says they provide fiber, healthy fats, and polyphenols. Ehsani recommends something like walnuts, which are rich in omega-3s and fiber.
A Power Smoothie
When made with whole foods and little to no added sugars, a smoothie is another way to get so many vital nutrients to support gut health. Ehsani recommends mixing kefir, which contains more live and active culture than a cup of yogurt and makes for a great smoothie base, with fruits like pineapple, mango, and flax seeds. The fruits will give you fiber and antioxidants while the flax seeds will give you added fiber and omega-3s.
Oatmeal
Ehsani explains that oats are a great source of whole grains and fiber. Mixing your oatmeal with Greek yogurt, fresh fruit, and walnuts gives you probiotics, fresh fruit, and antioxidants to support your gut. Shapiro suggests a fruit like apples, which contain pectin, a fiber that promotes the growth of beneficial bacteria.
