A healthy breakfast sets the tone for the day. It provides essential nutrients that help maintain energy levels, improves concentration, and enhances overall mood. A well-balanced breakfast can kickstart metabolism, aiding in weight management and healthy digestion. When you skip breakfast, your body may experience fluctuations in blood sugar levels, leading to cravings and overeating later in the day. Therefore, a wholesome breakfast is not just a meal, it's an investment in your health and well-being.
The significance of breakfast extends to digestion as well. A nutritious morning meal can stimulate digestive enzymes and prepare the gastrointestinal tract for the day's intake. Foods high in fibre, such as whole grains and fruits, promote healthy digestion by facilitating regular bowel movements. Conversely, an unhealthy breakfast may lead to sluggish digestion and discomfort.
Dr. Saurabh Sethi, popularly known as the gut doctor, a gastroenterologist trained at AIIMS, Harvard, and Stanford Universities shared a list of healthy breakfast options that can support digestion.
10 healthy breakfast options for better digestion
1. Overnight oats with chia seeds and berries
Overnight oats are a convenient and nutritious option. Chia seeds are rich in omega-3 fatty acids, protein, and fibre, promoting satiety and supporting digestive health. Additionally, fresh berries are rich in antioxidants which can boost overall nutrient intake.
2. Whole grain avocado toast with tomato slices
Avocado toast on whole grain bread is a highly nutritious combination. Whole grains provide complex carbohydrates and fibre, which help provide sustained energy release. Avocados are packed with healthy fats, while tomatoes contribute vitamins and lycopene. Together, this combination not only supports heart health but also aids in digestion due to its high fibre content.
3. Vegetable upma
Upma is flavourful and can be fortified with spices like mustard seeds and curry leaves, which may enhance digestion. The vegetables add vitamins and minerals, making it a wholesome breakfast option.
4. Chia pudding with almond milk and pomegranate seeds
This powerful combination is rich in antioxidants, vitamins, and healthy fats, providing a delicious way to start the day while promoting digestive health.
5. Lentil dosa with coconut chutney
Lentil dosa is high in protein and fibre, supporting muscle recovery and digestive health. The fermentation process enhances nutrient absorption, while coconut chutney adds beneficial fats and flavour, making it a satisfying and healthy breakfast.
6. Quinoa porridge with apples and walnuts
Quinoa is a complete protein and provides essential amino acids, while apples contribute dietary fibre and natural sweetness. Walnuts add healthy fats and antioxidants, creating a filling breakfast that supports both digestion and overall health.
7. Vegetable poha with peanuts and curry leaves
Vegetable poha is easy on the digestive system. Adding peanuts to this simple recipe enhances protein and healthy fats content. Additionally, the beneficial components of curry leaves help ensure smooth digestion.
8. Smoothie with spinach, flaxseed, and berries
A spinach smoothie can be an excellent way to include greens in your breakfast. Combined with flaxseed, which is rich in omega-3s and fibre, and berries, this smoothie is packed with nutrients and antioxidants. It's a quick and convenient way to nourish your body while providing digestive support.
9. Greek yogurt with kiwi and pumpkin seeds
Greek yogurt is a protein-rich breakfast option that supports gut health. When paired with kiwi, known for its digestive enzymes, and crunchy pumpkin seeds, rich in zinc and healthy fats, this combination makes for a delicious and nourishing start to the day.
10. Whole grain pita with hummus, cucumber, and olive oil
A whole grain pita filled with creamy hummus, fresh cucumber slices, and a drizzle of olive oil is both filling and refreshing. Whole grains and legumes in hummus offer fibre, while cucumbers add hydration and crunch. Olive oil provides healthy fats, making this a balanced breakfast that supports digestibility.
Prioritising a healthy breakfast can lead to improved energy levels and overall well-being throughout the day.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
Track Latest News Live on NDTV.com and get news updates from India and around the world
