Work pressure, the habit of eating late at night, eating quickly, and lacking fiber make many people face digestive problems such as bloating, flatulence, and irregular bowel movements. According to nutritionists, breakfast dishes with natural ingredients that support the intestines are a simple but effective start.
Cooked ginger and chia seed oatmeal porridge
Oats are one of the whole grains rich in beta-glucan soluble fiber. When combined with warming herbal ginger, support stomach cramps and chia seeds rich in omega-3 and natural mucus will create a light breakfast, support reducing bloating and improving constipation.
According to Dr. Megan Rossi, a nutritionist and researcher at King's College London (UK): "Just supplementing about 5g of soluble fiber from oats every morning, combined with natural anti-inflammatory foods such as ginger, can make a clear difference to the digestive system after just a few weeks".
Steamed sweet potatoes and unsweetened yogurt
Sweet potatoes contain resistant starches and fiber, which help nourish beneficial gut bacteria. When used with unsweetened Greek yogurt, the effectiveness of probiotics is further enhanced.
A healthy gut not only prevents constipation but also improves mood and energy, says Dr. Michael Mosley, author of a series of famous books on gut health in the UK. Eating breakfast with fermented foods like yogurt, along with prebiotics from sweet potatoes, helps maintain a rich microbiome, reduce intestinal inflammation and improve nutrient absorption.
Banana - avocado - nut milk smoothie
A smooth, liquid breakfast is not only suitable for busy people but also helps the digestive system warm up gently. Ripe bananas provide natural prebiotics, while avocados provide monounsaturated fats that help lubricate the digestive system. Seed milk such as almonds or walnuts are a good source of plant nutrients for the heart, but do not cause increased abdominal weight like cow's milk.
Important note: Experts recommend avoiding eating breakfast too quickly or skipping meals, as it can disrupt bowel movements. In addition, you should drink warm water about 15 minutes before eating to support the stomach to function more effectively.
