Breakfast is considered the most important meal of the day.However, few people know that if you choose the right foods, this is also the ideal time to clean and rebalance the intestines, which account for up to 70% of the immune system.
According to Dr. Megan Rossi - a nutritionist at King's College London, author of the book "Eat Yourself Healthy", " went whole plant fiber and probiotics are two core elements that help nourish gut probiotics.When you start your day with foods rich in these two ingredients, your digestive system will work more effectively throughout the day.
4 breakfast dishes recommended by experts to help clean the intestines and maintain digestive health: Oatmeal porridge with chia seeds and fruit
Oatmeal contains beta-glucan, a type of soluble fiber that helps lower cholesterol and eliminate excess waste. When combined with chia seeds rich in omega-3 and fruits such as apples and bananas, the amount of fiber is even richer.
A study published in the Journal of Nutrition (2022) showed that people who eat oats every morning for 4 weeks have a significant increase in the amount of Bifidobacteria (terrestal bacteria).
Warm vegetable soup
Pumpkin, carrots, spinach or broccoli are rich in antioxidants and natural digestive enzymes. Warm soup helps the stomach absorb easily and stimulates bowel movements, suitable for people with sensitive digestive systems.
Dr. Michael Mosley - a trusted British medical doctor and journalist - said: "Starting your morning with a warm, rich vegetable dish is a great way to " awaken" your digestive system without putting pressure on your stomach".
Green smoothies
Combining leafy greens and lightly sour fruits helps the body detoxify naturally. Celery, kale or spinach contain chlorophyll, a substance that can neutralize toxins, while pineapple or apple provide enzymes and vitamin C.
Research at the Academy of Nutrition and Dietetics shows that just 1-2 servings of green vegetables per morning can significantly improve colon function after 2 weeks.
unsweetened yogurt with oatmeal and nuts
Yogurt is a natural source of probiotics, especially when it does not add sugar. When eaten with oats and nuts such as almonds or walnuts, the dish provides both probiotics and prebiotics, an ideal environment for probiotic development.
The prebiotic and probiotic pairing can be considered a golden pair for the intestines, says Associate Professor, Dr. Robert Hutkins, a microbiologist at the University of Nebraska-Lincoln.
