There's nothing worse than experiencing stomach pain, cramps, and gas during a morning meeting or on your commute to the office, and certain foods can definitely cause your belly to act up. By knowing which breakfasts to eat for better digestion, you'll go into your office feeling comfortable, confident, and at ease. Suffering from indigestion can be more than simply embarrassing, though. Having poor digestion means that vital nutrients from your food won't be properly absorbed, which can, in turn, lead to abnormal bowel movements and bloating. And those physical symptoms can interfere with your mood and your ability to be motivated and alert.
Starting your day on a positive note, and with the right breakfast, will allow you to feel like your best self and produce your best work. That means eating a healthy breakfast that contains nutrients to enhance your mood, brain function, and energy levels, and is easy to digest. Some foods are definitely better for digestion than others, and health experts weigh in on what the optimal breakfast foods for digestion are and how best you can get your fill.
Luckily, all of these breakfast foods are super versatile and flavorful, so it's impossible to get bored. Figure out a few add-ons you'd like to incorporate to these healthy breakfast foods, and you'll have a delicious, simple breakfast for each morning of the week that'll set you up for a productive day ahead.
Nutritional experts behind Chobani explain in an email to Extra Crispy that, "research shows that the protein in yogurt like Greek yogurt keeps you feeling full longer after breakfast, and that coupled with probiotics, which support good digestive health, it's an all-around breakfast winner." You can top Greek yogurt with other digestion-friendly foods like chia seeds and fruit, which will prevent boredom. You can also drink yogurt breakfast smoothies, or add in fresh fall produce, like sweet potatoes, to make a savory yogurt parfait, advises Elizabeth Ann Shaw, MS, RDN, CLT.
Certain healthy fats improve digestion and can promote good gut flora to boost immunity and bodily functions. A personal favorite of mine is coconut oil. It's a super versatile ingredient that can be incorporated in a smoothie, on toast, or on a yogurt or oatmeal bowl. For smoothies, "Add some healthy fats such as raw almond butter or half of an avocado. It will keep you satiated and add creaminess to the smoothie," says DRINKmaple cofounder and CEO Kate Weiler over email with Extra Crispy.
Certified healthy lifestyle coach Liz Traines explains in an email that breakfast oatmeal is great for digestive health, as it's easy on the stomach and supplies a nice source of complex carbs and fiber for sustainable energy and balanced mood. Adding even more fiber-filled ingredients to oatmeal will also increase digestive health, advises Ashlee Wright MDA, RD, LD/N at Orlando Health over email with Extra Crispy.
"Fiber is a key player in digestion and most of us are not getting enough of it," Wright explains. "Blackberries and raspberries will add a boost of fiber. Other high fiber breakfast options would be 100% whole grain cereal, such as oatmeal or shredded wheat. You can also add a spoonful of ground flaxseed to your oatmeal or breakfast smoothie for additional fiber as well as omega-3 fatty acids," Wright recommends.
As a last note, Wright provides two tips: "Take your time when you are eating, and drink plenty of water." (But if you sub water for coffee, I won't tell.)