Breakfast is often hailed as the most important meal of the day, setting the tone for your energy levels and overall well-being. However, not all breakfast foods are created equal, and some seemingly healthy choices may be doing more harm than good.
According to experts Alanna Kate Derrick, certified personal trainer and endurance sports nutrition coach; Krutika Nanavati, registered dietitian and nutritionist; and Abby Grimm, MS, RDN, LDN, IFNCP, certain popular breakfast items could be secretly sabotaging your gut health and contributing to unwanted weight gain. Before you reach for your morning yogurt or pour that smoothie, read on to discover four unexpected breakfast foods that might be better left off your plate.
1. Sweetened Yogurt
Sugar-sweetened yogurt, despite its seemingly healthful image, can have detrimental effects on various aspects of well-being. Packed with added sugars, such yogurts may contribute to bloating and digestive discomfort, as excess sugar intake can disrupt the balance of gut bacteria and lead to inflammation.
"Many store-bought yogurts have too much-added sugar, exceeding the recommended daily intake. Excess sugar promotes harmful gut bacteria growth, leading to inflammation, bloating, and digestion issues. Certain yogurts contain artificial sweeteners, which studies suggest could potentially disturb the composition of the gut microbiome and contribute to weight gain," Nanavati says.
As for gut health, she notes that "a lot of flavored yogurts fall short in providing enough fiber, which is crucial for maintaining a healthy gut and feeling full. Insufficient fiber intake can result in constipation and consuming more calories than needed."
2. Cereals With Artificial Sweeteners
Artificial sweeteners, often added to enhance taste without the calories, can disrupt the balance of gut bacteria, potentially leading to an unfavorable microbiome composition. Additionally, studies suggest that the consumption of artificial sweeteners might interfere with the body's natural regulation of appetite, potentially contributing to increased calorie intake and, consequently, weight gain.
"Not only are cereals often low in fiber, high in sugar, and low in nutrients, cereal often contains sugar and artificial sweeteners and sugar alcohols such as erythritol that may disrupt the gut. Sugar alcohols draw water into the digestive system, causing unfavorable symptoms like bloating, loose stools, gas, and stomach cramps. They can also change the makeup of good and bad bacteria in the microbiome," Grimm says.
Grimm further adds that with a deficiency in protein, these food choices can contribute to unregulated high blood sugar levels. Elevated blood sugar, in turn, tends to prompt heightened sugar consumption, ultimately resulting in weight gain. Furthermore, an excess of sugar in the diet can fuel the growth of detrimental gut bacteria, influencing communication with the body and impacting the regulation of weight maintenance.
3. 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.
4. 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."
