Ripe bananas
Bananas are a rich source of soluble fiber (pectin), potassium and fructooligosaccharides - a prebiotic that helps nourish beneficial bacteria.
Eating bananas on an empty stomach helps improve the diversity of the intestinal microbiome, thereby reducing inflammation and increasing nutrient absorption.
In particular, pectin in bananas also has the ability to soothe the intestinal lining and promote bowel movements, helping to remove long-term waste.
Warm water with fresh lemon
Drinking a glass of warm water mixed with a few drops of lemon juice early in the morning on an empty stomach can stimulate the production of digestive juices, clearing mucus accumulated in the stomach and intestinal lining.
Lemon is rich in vitamin C and citrate, which help balance the intestinal pH and have a gentle effect in fighting bacteria that cause inflammation.
Supplementing lemon helps reduce digestive disorders and increase the amount of the beneficial bacteria Akkermansia muciniphila - a type of bacteria that supports weight control and improves permeability of the intestinal wall.
Whole grain oats
Oatmeal is a rich source of beta-glucan, a type of soluble fiber that has been shown to help regulate blood sugar levels, reduce cholesterol and nourish beneficial bacteria in the intestines.
Eating oats for breakfast helps increase the production of butyrate, a short-chain fatty acid that plays an anti-inflammatory and regenerative role in gut mole cells.
Beta-glucan also helps excrete cholesterol through stool and soften waste, making bowel movements more smooth.
rolled oats should be cooked with water or plant milk, add chia seeds or flax seeds to increase intestinal cleansing efficiency.
Steeped chia seeds in water
Chia seeds contain gel-soluble fiber (mucilage) when soaked in water. This mucus has the effect of "sweeping away" plaque and debris in the intestines, while also softening stools and reducing constipation.
Taking 10g of chia seeds every morning helps improve the frequency of bowel movements and balance the gut microbiome in people with mild digestive disorders.
Chia seeds are also rich in plant omega-3s and plant protein, which help nourish intestinal lining cells.
unsweetened yogurt
Yogurt contains probiotics, which help restore gut microbiota and inhibit the growth of harmful bacteria.
Adding yogurt to breakfast helps increase the probiotic density by 3 times after 4 weeks, significantly improving symptoms such as bloating, diarrhea, and colitis.
Yogurt is also beneficial for people who are sensitive to lactose thanks to the fermentation process that partly hydrates this enzyme, helping to absorb better and less irritating the intestines.
