Breakfast is often hailed as the most important meal of the day, providing the necessary fuel to kickstart our morning. It sets the tone for the day, influencing energy levels, concentration, and overall well-being. Sugary breakfasts, characterized by the inclusion of high-sugar content items such as cereals, pastries, and sweetened beverages, have become a common choice for many. While these options may offer a quick energy surge, they often come with a downside. One of the less-discussed consequences of indulging in sugary breakfasts is the potential for bloating and digestive issues.
We spoke with Destini Moody, RD, CSSD, LD; and functional nutritionist Amy Lippert, to learn about two sugary breakfasts items to avoid in the morning if you have bloating and digestive issues, as they can make it worse. They revealed that sweetened yogurt and highly refined foods such as pastries/cakes are the culprits to watch out for during breakfast.
Sweetened Yogurt
Sweetened yogurt, while often perceived as a healthy breakfast or snack option, can contribute to bloating and digestive issues due to its high sugar content. Many commercially available sweetened yogurts are loaded with added sugars, which not only spike blood sugar levels but also disrupt the balance of gut bacteria. Plus, excessive sugar intake can lead to inflammation in the digestive tract and contribute to an imbalance in the microbiome.
"The yogurt you see in the store with fruit on the bottom or fun flavors may be hard to resist, especially when you add your favorite brand of granola for some texture. However, they have the potential to cause some digestive issues. The dairy in yogurt combined with the sugar can cause some major issues with your gut health. For one, a large part of the population has trouble digesting lactose, and non-Greek yogurt tends to have more sugars than Greek yogurt, which is richer in protein. When this lactose is mal-absorbed, it can cause bloating and intestinal distress," Moody says.
Highly Refined Foods (Pastries, Cakes, etc.)
Highly refined foods like pastries and cakes, commonly consumed during breakfast, can contribute to bloating and digestive issues. These items are often high in refined carbohydrates and sugars while lacking essential nutrients like fiber. Moreover, the lack of fiber in these foods can hinder the digestive process, contributing to bloating and discomfort.
"If we are to focus on diet alone, the one food I would recommend for anyone with chronic bloating to stop eating would be highly refined foods such as pastries/cakes. Many of these foods do not contain the nutrients needed to support healthy digestion leading to an imbalance in the microbiome, which can lead to gas and bloating. When the microbiome becomes unbalanced due to the types of foods we are feeding it, gas and other unpleasantries are produced in the gut," Lippert says.
“By eliminating refined foods and adding more whole foods to the diet, the microbiome becomes more balanced and chronic symptoms such as gas are reduced,” adds Lippert. She instead recommends swaps such as a fruit-packed smoothie or sprouted bread instead of white bread.
