This story has been updated with additional items since it was originally posted
It’s always important to make efforts to lower inflammation levels in your body—but it can become especially crucial as you age. Chronic inflammation in middle age can raise your risk of cognitive decline, heart disease, and even cancer. This is of particular importance to women in their mid-30s and beyond, as hormonal shifts can start to affect everything from metabolism and energy to mood and weight. With estrogen and progesterone levels fluctuating, the body becomes more sensitive to blood sugar imbalances, which could be a significant driver of inflammation—and that means what you eat for breakfast matters more than ever.
“At this stage of life, hormones like estrogen and progesterone start to shift, and blood sugar sensitivity increases,” says Terry Tateossian, an ISSA certified Personal Trainer, Nutritionist, and IIN-Certified Hormone Specialist. “Eating high-sugar, low-protein breakfasts drives inflammation, raises cortisol, and increases insulin resistance, all of which make it harder to lose fat, especially around the midsection.”
In order to stay energized, balanced, and metabolically healthy, it’s a good idea to skip the sugary, carb-heavy breakfasts that trigger blood sugar spikes and crashes. “The goal is to eat a breakfast with nutrients that feed your body, not fire up inflammation,” Tateossian advises. “What you eat in the morning sets the tone for your energy, cravings, and metabolism all day.”
According to Tateossian and Kristen White, RDN, CLT , six of the top inflammatory breakfast foods women over 35 should avoid are flavored yogurt, white toast with jam, breakfast bars, instant oatmeal, sugary pastries, and breakfast sandwiches made with processed meats. Learn more about the specific risks of each below.
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1. Flavored Yogurt with Granola
A yogurt parfait may seem perfectly healthy—and with the right ingredients, it can be! However, when you combine flavored yogurt with sugary granola, you've got a bad choice that can cause inflammation. "Most flavored yogurts are loaded with added sugar, and granola often packs in even more," she explains. "This combo creates a blood sugar rollercoaster, leading to crashes, cravings, and inflammation that can negatively impact your hormone balance."
Swap this breakfast for plain, unsweetened Greek yogurt (so beneficial!) with a scoop of protein powder, flaxseeds, berries, and cinnamon. "You still get the creamy texture and a little sweetness, but with anti-inflammatory benefits and blood sugar support," says Tateossian.
2. White Toast with Jam or Butter
White toast with butter and jam is a delicious, classic breakfast. Unfortunately, it's not a healthy one. White toast is one of the least nutritious options you can choose in the morning.. "White toast with jam or butter is a refined carb bomb that digests quickly, spikes glucose, and provides almost no fiber or protein to keep you full or support metabolism," Tateossian warns. "It’s basically dessert for breakfast."
Try whole eggs and egg whites scrambled with sautéed spinach and avocado, plus one slice of whole grain toast. This balanced meal provides protein, fiber, and healthy fats—key nutrients to fuel your body without the blood sugar crash.
3. Breakfast Bars or Pastries
A granola bar or pastry is a quick, convenient, and often tasty choice. Some options may even be labeled as nutritious! However, Tateossian says many so-called "healthy" breakfast bars and pastries are anything but. "Many bars marketed to women contain inflammatory oils (like canola or soybean), artificial sweeteners, and tons of processed carbs that trigger bloating, brain fog, and stubborn weight gain," she explains. Yikes!
Instead, choose a protein smoothie made with greens, chia seeds, and berries. "This helps stabilize blood sugar, fight inflammation, and support digestion," says Tateossian. Plus, it’s quick, easy, and simple to prepare ahead of time.
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4. Sugary Pastries
A cheese Danish, pistachio croissant, or glazed donut may all call your name on a Saturday morning—but they're not a good idea for your health, especially over 35, White warns. "Sugary pastries like donuts and muffins are high in refined carbs, which spike blood sugar and increase inflammation," she says. Unsurprisingly, these factors can contribute to weight gain, "especially around the midsection." When you're craving carbs for breakfast, reach for sprouted grain toast with almond butter and a boiled egg instead. This meal will give you lasting energy without the blood sugar rollercoaster.
5. Instant Oatmeal
Instant oatmeal is a quick, tasty option for busy mornings. Unfortunately, while oatmeal is typically a benefit-packed breakfast, instant varieties are highly processed, offering minimal nutrients and a plethora of health risks when consumed regularly. "Flavored instant oatmeal often contains added sugars and artificial ingredients that contribute to insulin resistance and energy crashes," White tells us. Luckily, there are plenty of healthy oatmeal recipes to try instead. "A healthier swap is plain steel-cut oats topped with berries, chia seeds, and cinnamon," she says. Yum!
6. Processed Breakfast Sandwiches
When you're craving a savory breakfast, a bacon egg and cheese or a sausage biscuit sandwich can surely get your mouth watering. But if you want to look out for your health and keep inflammation at bay, it's best to avoid sandwiches packed with processed meats, White says. "Breakfast sandwiches made with processed meats like bacon or sausage are another inflammatory choice," she warns. "These meats contain nitrates and saturated fats that raise the risk of heart disease and hormone disruption." For a nutritious, savory option that won't throw your body for a loop, she recommends eggs with sautéed vegetables and avocado. Sounds perfect!
