There are a few fairly obvious breakfast foods you should avoid if you’re trying to keep your gut balanced and lose weight. For example, you probably won’t be eating sugary Danishes or donuts every morning if your digestive health is a priority. However, it’s important to keep in mind that your gut has a delicate microbiome that can easily be thrown off by a lot of different things—and that includes two other sugary, processed foods that you may frequently eat in the morning.
To discover some of the worst breakfast foods for your gut that you may not have considered, we spoke to health experts Lisa Richards, nutritionist and creator of The Candida Diet, and Trista Best, dietitian for Balance One Supplements. They told us that frozen waffles and sugary cereal are two you should avoid and replace with healthier options. Find all of their insight below!
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1. Frozen waffles
If you're frequently rushing in the morning, you may reach for convenient but unhealthy processed, frozen foods such as freezer waffles. In addition to the ease of preparation these treats offer, there's no denying that they're also tasty. However, Best warns that "they are often high in calories, sugar, and processed ingredients, which can make them a less than ideal choice for those looking to maintain a healthy diet." Unfortunately, the health effects of these ingredients include gut issues that can lead to poor digestion.
"Many frozen waffles are made with refined flour, which is low in fiber and nutrients and can spike blood sugar levels," Best goes on. "They may also contain added sugar, artificial flavors, and preservatives, which can contribute to weight gain, inflammation, and other health issues." Inflammation is one major cause of digestive issues, so reducing your intake of processed sugary foods like this one is a crucial part of keeping your gut health on track.
2. Sugary cereal
Here's another sugary breakfast you should consider cutting out if you want to keep your gut happy and healthy. According to Richards, sugary cereals can take a toll on your digestive health for several reasons. In general, the same issues that apply to frozen waffles are relevant when it comes to this easy but unhealthy breakfast, as well.
"First, they are often highly processed and low in fiber, which can lead to constipation and other digestive issues," she warns. Then, of course, there's the issue of the extremely high sugar content, which "can disrupt the balance of bacteria in the gut, leading to inflammation and other digestive problems." Yikes! "Additionally, consuming high levels of sugar has been linked to an increased risk of obesity, which is also associated with poor gut health," Richards concludes. All in all, while a bowl of cereal here and there won't kill you, the convenience and admittedly great taste probably isn't worth these tradeoffs on a regular basis.
What to eat instead
Luckily, there are plenty of waves to get the best of both breakfast worlds when it comes to health and convenience. Next time you're considering going the easy route with frozen waffles or cereal, Best suggests considering whole grain toast, oatmeal, or smoothies. "These options provide more nutrients and fiber to keep you feeling full and satisfied throughout the morning, without the added sugars and artificial ingredients," she says. All of these options are tasty, relatively quick, and great for your gut!
