Breakfast is often touted as the most important meal of the day, but not all morning meals are created equal when it comes to supporting your health. In a world filled with breakfast options claiming to be “healthy,” it’s important to discern which choices may actually be causing harm to your well-being, especially when it comes to gut health.
We spoke with Alanna Kate Derrick, certified personal trainer and endurance sports nutrition coach, to learn about five breakfast foods to cut out if you want to reduce bloating and gut issues, even though they may seem healthy. She revealed that granola, smoothies/juices, overnight oats, Greek yogurt, and beans are the ones to minimize. Read on to learn more.
1. Granola
While granola is often perceived as a healthy breakfast choice due to its whole grain oats and nut content, it can actually contribute to bloating and gut issues for some individuals. Many store-bought granolas are loaded with added sugars and unhealthy fats, which can disrupt digestive function and lead to discomfort.
Derrick elaborates on why this healthy breakfast can be so hard to digest for certain people. "Granolas market themselves as the wholesome, fiber-rich option. But most commercial granolas are also loaded with added sugars and hard-to-digest nuts and seeds that can seriously mess with sensitive stomachs. I've had more than a few rough roll sessions thanks to that combination!" Noted.
2. Smoothies/Juices
Consuming large quantities of sugar in liquid form can lead to spikes in blood sugar levels, followed by crashes, which may disrupt digestion and leave you feeling bloated or sluggish.
Additionally, smoothies and juices often lack the fiber found in whole fruits and vegetables, which is essential for promoting healthy digestion and preventing constipation.
Too much of a certain food can sometimes have its downsides, as Derrick says, "Another culprit is smoothies or juices with lots of greens like kale, spinach or celery," she adds, "Don't get me wrong - I'm all about getting those nutrient-dense veggies in. But blending them on an empty stomach first thing in the morning is just asking for painful gas and bloating until those tough-to-break-down fibers can get properly digested."
3. Overnight Oats
One potential culprit here is the high fiber content of oats, which, while beneficial for many, can be challenging for some digestive systems to process, particularly if consumed in large quantities or if not adequately soaked or cooked.
Furthermore, certain toppings commonly used in overnight oats, such as dried fruits and nuts, can be difficult to digest for individuals with sensitive stomachs or those prone to bloating.
Overnight oats have been going viral all over the internet thanks to their versatility and convenience, but Derrick reveals, "While oats themselves are great, soaking them can multiply their gut-irritating properties for some people." She also calls out chia pudding by noting that "chia is another fiber-bomb most of us would do better consuming in moderation and especially before training."
4. Greek yogurt
Flavored varieties of Greek yogurt often contain added sugars or artificial sweeteners, which can disrupt digestive function and lead to bloating. Moreover, the fermentation process involved in yogurt production can produce gas in some individuals, further contributing to discomfort.
"Greek yogurt is often touted as a protein-packed breakfast, but all that dairy can spell trouble for those with even mild lactose sensitivities. I've seen many students have to tap out of drills early thanks to yogurt-induced stomach distress. Bloating, cramps, you name it," Derrick highlights.
5. Beans
Breakfast options like bean burritos, huevos rancheros, or bean-based smoothies can provide a delicious and satisfying way to incorporate beans into your morning routine. But, oligosaccharides are present in beans, which Derrick says is difficult for some people to digest, which can lead to symptoms such as bloating and other gut issues.
While they are known as the "classic protein-fiber breakfast mix," she notes that beans "contain gut-irritating oligosaccharides that are notoriously tough to digest." To maintain digestive comfort while enjoying beans for breakfast, consider starting with smaller portions and gradually increasing intake to allow your body to adapt.
