Real talk: Coffee can help you poop, which is why it can be such a boon in the morning to…ahem, get you moving in more ways than one. But obviously, there are better, less jitters-inducing ways to rev up your digestion in the a.m., right? Right. One word: Breakfast.
And no, I’m not talking about milk and cereal here. According to registered dietitians and healthy eating pros, there are a few different healthy options when it comes to digestion-boosting breakfasts. Of course every body is different, so it may take a bit of experimentation to find the food that works best for your body. (A delicious trial-and-error.) But here are the top recommendations, from several different healthy eating pros:
1. Green smoothie
Okay, this first one isn’t technically a food, but it’s such a beloved morning breakfast by everyone from Jessica Alba, Drew Barrymore, and Reese Witherspoon that it definitely should be mentioned. Well+Good Wellness Council member Kimberly Snyder, RD, swears by her smoothie blend of three cups of leafy green vegetables, celery, banana, pear, apple, and lemon juice. Why? All that glorious fiber.
“This smoothie has 9 to 11 grams of fiber, which is key for stabilizing blood sugar and preventing the body from craving sugary foods later,” she previously told Well+Good. “This, along with giving ourselves incredible amounts of minerals, vitamins, and antioxidants, all work together and lead to being more in tune with nature and making better decisions all day.” Plus, fiber helps move material through your digestive tract—helping you stay regular.
Of course not everyone is a smoothie person—and that’s totally okay. RSP Nutrition consultant Monica Auslander Moreno, MS, RD, is a big fan of oatmeal, which on its own is a good source of fiber (about four grams per cooked serving). Use protein to boost its staying power by topping it off with nuts or eggs.
If you typically love a hot bowl of oatmeal in the morning but want to switch things up, try amaranth, the breakfast of choice for BZ Nutrition owner Brigitte Zeitlin, MPH, RD. The ancient grain is full of (you guessed it) fiber *and* protein. “Because of its high amount of manganese, amaranth will help to boost mental cognition, as manganese plays a crucial role in maintaining healthy brain function,” Zeitlin previously shared with Well+Good. Not sure how to use it in the morning? Try Candice Kumai’s recipe for amaranth, topped with Greek yogurt and berries.
“My mantra is fat first, fat most, every day in every way,” Naomi Whittel, author of Glow15, previously told Well+Good. If you find yourself digging into your purse or snack drawer for something to eat hours before lunch time, it could be a sign that you aren’t getting enough healthy fats at breakfast, which is the key to feeling satiated. Most importantly for your gut, avocados have a decent amount of fiber per serving—about 7 grams per half fruit. Top your avocado off with olive oil for healthy fats-on-fats and add crushed nuts for added protein.
Excited for breakfast tomorrow? I know I am.
Probiotics can also help keep your digestive system on track. Here’s how to know which bacteria strains to look for, plus the exact brands gut experts like.
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