"Essentially, a good breakfast habit tells your gut, 'We're starting the day strong and nourished,' which can lead to better energy, focus and overall digestive wellness throughout the day," he explains.What qualifies as a good breakfast, though? To help, Dr. Ligresti shares the one breakfast mistake he wishes people would stop making and delicious ways to break the habit.?SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self?
The One Breakfast Mistake To Stop Making, Says a GI Doc
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Indeed, fiber is getting billed as the new protein these days. However, trend forecasters can take a seat because there's plenty of room for both fiber and protein at the breakfast table. Unfortunately, many sugary cereals and other traditional breakfast foods are low in both of these nutrients, and that's a problem.
"When you consume fiber, it acts like a broom for your digestive tract, adding bulk to your stool, which helps with regularity and prevents constipation," Dr. Ligresti explains. "Furthermore, certain fibers are prebiotics, meaning they are food for the beneficial bacteria in your gut, helping to create a diverse and thriving gut microbiome."
In short? Protein and fiber are not rivals. They are two of your gut's best friends.
Speaking of hours, they're at the heart of why many people don't get enough fiber and protein at breakfast. There simply aren't enough of them in the day. "In our fast-paced lives, time is often the biggest reason people skip a nutrient-dense breakfast," he states. "It's much quicker to grab a pastry, a sugary cereal, or just a cup of coffee on the way out the door."
Over time, he says eating these foods at breakfast or any time of day consistently might alter your gut microbiome, potentially leading to inflammation and a greater risk of developing other chronic health issues.
Ready to help your gut health rise with a breakfast that consistently shines? Dr. Ligresti shares three time-saving breakfasts rich in fiber and protein.
Greek yogurt with berries and nuts. This easy-to-assemble breakfast idea is a win for your schedule and gut health. "The Greek yogurt provides a fantastic source of protein, the berries are loaded with fiber and antioxidants, and the nuts add more fiber and healthy fats for sustained energy," he says. Oatmeal with chia seeds and an apple. You definitely don't have to ditch all of the classics, especially not oatmeal. "Oatmeal...is rich in soluble fiber, which is great for heart health and keeping you full," he says. "I like to stir in some chia seeds for an extra boost of fiber and omega-3s, and top it with sliced apples for some sweetness and crunch."Scrambled eggs with spinach on whole-wheat toast. Savory tooths, rejoice. "The eggs are a complete protein, and adding spinach provides extra vitamins and fiber," Dr. Ligresti shares. "Serving it on a slice of whole-wheat toast ensures you're getting that essential fiber to start your day right."3 More Ways To Keep Your Gut Healthy
Getting enough protein and fiber is a great first step toward better gut health. However, Dr. Ligresti shares that there are other important strategies to implement to keep your gut happy. He recommends:
2. Eat more fermented foods
"Fermented foods like yogurt, kefir, kimchi and sauerkraut are rich in probiotics, which are live beneficial bacteria that can help support a healthy gut microbiome," he explains. If you don't normally consume these foods, he suggests starting with a small serving of one of these ideas each day.
3. Manage stress
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Related: 'I'm a Gastroenterologist—This Is the One Snack I Wish Everyone Would Avoid'
Sources:
Dr. Rosario Ligresti, MD, the chief ofthe division of gastroenterology at Hackensack University Medical CenterClosing America’s Fiber Intake Gap. American Journal of Lifestyle Medicine.The Role of Prebiotics in Modulating Gut Microbiota: Implications for Human Health. International Journal of Molecular Sciences.Hence then, the article about i m a gastroenterologist this is the one breakfast mistake i m begging people to stop making was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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