According to nutritionists, choosing the right foods in the morning can help stabilize blood sugar, reduce cravings and support better digestion.
Oatmeal
Oatmeal is rich in beta-glucan soluble fiber, which helps prolong the feeling of fullness and improve bowel movements. Nutritionist Dr. David Ludwig (Harward University, USA) said that a breakfast rich in fiber can help reduce visceral fat storage by limiting insulin increase after eating.
unsweetened yogurt
This food contains probiotics, which help balance the intestinal microflora, thereby reducing bloating and constipation. According to the British Nutrition Association (BDA), a healthy microbiome is closely linked to weight control and waist circumference.
Eggs
Eggs provide high-quality protein, helping to maintain muscle mass and reduce hunger for many hours. Nutritionist Dr. Frank Hu (USA) commented that a protein-rich breakfast can help reduce calorie intake throughout the day, thereby supporting more effective belly fat reduction.
Ripe bananas and papaya
These are two easy-to-digest fruits, rich in potassium and natural enzymes. Bananas help limit bloating due to electrolyte imbalance, while papaya contains papain, an enzyme that helps break down proteins, helping the digestive system work more gently in the morning.
Experts emphasize that to reduce belly fat sustainably, breakfast needs enough fiber, protein and healthy fats, while limiting refined sugar and processed foods. A simple but proper breakfast can be the "key" to a lighter waist and a healthy digestive system every day.
