Include These To Make Your Breakfast Gut-Friendly

Gastro Sciences | by CMRI | Published on 28/04/2022

The gut, often known as our second brain has a major impact on our overall health. An unhealthy gut may lead to various digestive issues including bloating, abdominal pain, flatulence, etc. which can affect your immune system as well. However, you can take care of your health with a few healthy breakfast habits that will boost your gut health with several folds. As suggested by our best gastro doctor in Kolkata, here we’ve shared a positive breakfast routine that you can follow without any extra effort. Keep on reading to know more about the same.

• Give A+ to fiber-rich foods - You've probably heard that the advantages of fiber are largely tied to feeling full and increasing digestive regularity, and this is correct; but, specific types of fiber help to improve gut health in a different way.

Soluble fiber, such as that found in oats, beans, and certain fruits such as apples and citrus, acts as a prebiotic. This prebiotics act as a source of nutrition for those healthy bacteria staying in your gut.

A bowl of oats topped with sliced apple or an egg dish with a side of black beans is also an excellent way to get soluble fiber into your diet.

• Consider probiotics always- The more beneficial bacteria you have in your gut, the better it digests and absorbs the food you ingest. Furthermore, a healthy stomach can contribute to a stronger immune system, a more efficient metabolism, and even improved mental health as well.

Yogurt is a popular probiotic that you can take in the morning. It may be combined with other gut-friendly meals such as berries, whole-grain cereal, and nuts to make your yogurt meal more savory. Yogurt may also be combined into a smoothie or topped with whole-grain waffles or pancakes.

It’s a perfect combination of protein and carbs to start off your day.

• Take ample fluid- It is also important to eat appropriate amounts of liquids to help in normal digestion. Dehydration can decrease the useful effect of how much these prebiotics and probiotics can help with gut health and digestion.

In reality, constipation is frequently caused by dehydration.

As per our experts practicing in the best gastroenterology hospital in Kolkata, women should drink at least 80 ounces of fluid each day, while men should drink at least 110 ounces. At least half of this fluid should be pure water.

Warm beverages, such as coffee and tea, may even be beneficial with breakfast since they can boost blood flow and gastrointestinal function.

Just keep added sugar and artificial sweeteners to a minimum in your beverages, since they might have a bad influence on gut health.

• Add a green smoothie bowl to your breakfast- Including a serving of vegetables at breakfast is an excellent strategy to enhance your 3+ servings per day. Increase your fiber intake to improve gut health. The cashew milk adds a lovely nutty flavor to the dish.

 

• You can have fermented foods too- You can add fermented and cultured food several times a day in many ways. Breakfast with yogurt, lunch with sauerkraut on sandwiches and salads, and dinner with grilled or roasted meats.

 

• Add colorful fruits and veggies to your platter- This sounds very familiar, doesn’t it? Bananas, beans, onions, oats, whole grains, almonds, leafy greens, broccoli, and asparagus, all are good choices. The key is diversity, as this can add different forms of fiber that help different microorganisms, which in turn benefit the body in different ways.

 

• Include apple, artichoke, and avocado- Apples are high in polyphenols, which have antioxidant and anti-inflammatory effects. Polyphenols have prebiotic properties and antimicrobial effects on pathogenic gut microflora, which means they protect your body against dangerous bacterial species that encourage their own growth in your body.

Artichokes and avocados also include fiber, which helps to decrease cholesterol.

By starting your day with a gut-friendly healthy breakfast, you can improve your overall health too. Make sure to include fiber, liquid, and probiotics in your breakfast routine. If you have any queries related to the same, you can consult our best gastro doctor in Kolkata.

The gut, often known as our second brain has a major impact on our overall health. An unhealthy gut may lead to various digestive issues including bloating, abdominal pain, flatulence, etc. which can affect your immune system as well. However, you can take care of your health with a few healthy breakfast habits that will boost your gut health with several folds. As suggested by our best gastro doctor in Kolkata, here we’ve shared a positive breakfast routine that you can follow without any extra effort. Keep on reading to know more about the same.

• Give A+ to fiber-rich foods- You've probably heard that the advantages of fiber are largely tied to feeling full and increasing digestive regularity, and this is correct; but, specific types of fiber help to improve gut health in a different way.

Soluble fiber, such as that found in oats, beans, and certain fruits such as apples and citrus, acts as a prebiotic. This prebiotics act as a source of nutrition for those healthy bacteria staying in your gut.

A bowl of oats topped with sliced apple or an egg dish with a side of black beans is also an excellent way to get soluble fiber into your diet.

• Consider probiotics always- The more beneficial bacteria you have in your gut, the better it digests and absorbs the food you ingest. Furthermore, a healthy stomach can contribute to a stronger immune system, a more efficient metabolism, and even improved mental health as well.

Yogurt is a popular probiotic that you can take in the morning. It may be combined with other gut-friendly meals such as berries, whole-grain cereal, and nuts to make your yogurt meal more savory. Yogurt may also be combined into a smoothie or topped with whole-grain waffles or pancakes.

It’s a perfect combination of protein and carbs to start off your day.

• Take ample fluid- It is also important to eat appropriate amounts of liquids to help in normal digestion. Dehydration can decrease the useful effect of how much these prebiotics and probiotics can help with gut health and digestion.

In reality, constipation is frequently caused by dehydration.

As per our experts practicing in the best gastroenterology hospital in Kolkata, women should drink at least 80 ounces of fluid each day, while men should drink at least 110 ounces. At least half of this fluid should be pure water.

Warm beverages, such as coffee and tea, may even be beneficial with breakfast since they can boost blood flow and gastrointestinal function.

Just keep added sugar and artificial sweeteners to a minimum in your beverages, since they might have a bad influence on gut health.

• Add a green smoothie bowl to your breakfast- Including a serving of vegetables at breakfast is an excellent strategy to enhance your 3+ servings per day. Increase your fiber intake to improve gut health. The cashew milk adds a lovely nutty flavor to the dish.

 

• You can have fermented foods too- You can add fermented and cultured food several times a day in many ways. Breakfast with yogurt, lunch with sauerkraut on sandwiches and salads, and dinner with grilled or roasted meats.

 

• Add colorful fruits and veggies to your platter- This sounds very familiar, doesn’t it? Bananas, beans, onions, oats, whole grains, almonds, leafy greens, broccoli, and asparagus, all are good choices. The key is diversity, as this can add different forms of fiber that help different microorganisms, which in turn benefit the body in different ways.

 

• Include apple, artichoke, and avocado- Apples are high in polyphenols, which have antioxidant and anti-inflammatory effects. Polyphenols have prebiotic properties and antimicrobial effects on pathogenic gut microflora, which means they protect your body against dangerous bacterial species that encourage their own growth in your body.

Artichokes and avocados also include fiber, which helps to decrease cholesterol.

By starting your day with a gut-friendly healthy breakfast, you can improve your overall health too. Make sure to include fiber, liquid, and probiotics in your breakfast routine. If you have any queries related to the same, you can consult our best gastro doctor in Kolkata.