The way you start your morning plays a crucial role in how you feel throughout the rest of the day. And one of the most important factors is the food you put in your body first thing in the morning. After all, they don’t call it the most important meal of the day for nothing! Not only can your breakfast make or break your physical health over time, but it can also impact your cognitive function every day. While there are plenty of brain-friendly foods to add to your plate to support productivity, concentration, memory, and more, there are also certain types of food you’re better off avoiding if you want to keep your noggin sharp.
To discover some of the worst breakfast options to cut out for your brain health, we spoke to nutritionist Lisa Richards, creator of The Candida Diet. She told us that you may want to steer clear of high-sugar, high-carb foods like pastries. Additionally, certain people could benefit from cutting out gluten and dairy. Learn more about how these foods could lead to sluggishness and brain fog below!
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Sugary carbs such as pastries
When you think of breakfast foods, sweet treats may be one of the first categories that pop into your mind. From pancakes and waffles to chocolate croissants and donuts, few things pair as well with your morning coffee as a sugary, carb-filled food. Unfortunately, though, Richards warns that these are also some of the major culprits of brain fog in certain people.
The main issue with these processed breakfast foods is their sugar content. "Foods that are high in sugar or processed carbohydrates, such as white bread, pastries, sugary cereals, and sweetened yogurt, may cause a rapid rise and fall in blood sugar levels," Richards explains. "When this occurs, it can lead to feelings of fatigue, brain fog, and difficulty concentrating." Say it ain't so! For this reason, it's best to stay away from overly processed, sugar-filled breakfasts. If you really want something sweet, opting for fresh fruit on top of Greek yogurt or oatmeal is one good way to go.
Gluten and dairy may also lead to brain fog
Your personal sensitivity to certain foods is another important thing to keep in mind when building a brain-healthy breakfast. For example, Richards points out that gluten and dairy are two ingredients that could take a toll on the cognitive function of certain individuals. She notes that both of these culprits "can cause inflammation and contribute to brain fog."
All in all, Richards stresses that "it's important to pay attention to your body's reactions to different foods and adjust your diet accordingly," not only to improve your brain function, but also to keep your overall health in check.
The bottom line
At the end of the day, there's no one-size-fits-all diet plan. As Richards reminds us, "certain foods may trigger brain fog in some individuals, while others may not experience any negative effects." Ultimately, though, building a balanced breakfast full of nutritious foods is always the best way to go. "To avoid brain fog and promote mental clarity, it's best to focus on a well-balanced breakfast that includes whole foods such as eggs, whole-grain toast, fruits, vegetables, and lean protein," she concludes. "These foods provide sustained energy and essential nutrients that support brain health and cognitive function." Got it!
