It is a well-known fact that breakfast is one of the most important meals. But are you sure what makes an appropriate breakfast?
Although healthy, some foods should not be eaten on an empty stomach. The following list of foods will help you choose what food to consume and what to avoid for breakfast.
Choose: Oatmeal
Oatmeal will create a protective layer around the stomach lining. This prevents hydrochloric acid to damage the stomach walls. Oatmeal is also high in soluble fiber, a substance that reduces the levels of cholesterol, improves digestion, and metabolizes vital minerals, carbohydrates, and proteins. Also, oatmeal will keep you satiated for longer than for example yogurt.
Avoid: High sugar, Fruit juices
They are high in refined sugar which can cause a sharp increase in blood sugar levels. This will leave you less satiated and you will crave energy sources throughout the whole day.
Choose: Eggs
This is a potent and healthy starter of the day. Boiled, poached, or scrambled eggs will provide the needed nutrients and will keep you full for a longer period. Also, they will cut down your daily calorie intake.
Avoid: Tomatoes
If you have problems with stomach ulcers or acid reflux, please avoid consuming tomatoes for breakfast. It’s the tannic acid that increases the acidity in the stomach that makes the reflux symptoms even worse.
Choose: Blueberries
Blueberries belong to the group of the world’s healthiest foods. They are low in calories and improve blood pressure, memory, circulation, and metabolism. Their benefits are even greater when consumed on an empty stomach. You can combine them with oatmeal, salad, or just blueberries.
Avoid: Tea or Coffee
Most people practice drinking coffee or tea as a morning ritual. However, this is definitely not the best choice. Try to replace this morning’s caffeine intake with something else because it can increase stomach acidity and worsen the symptoms of gastritis and reflux. Tea, for example, can cause nausea and stomach discomfort.
Choose: Watermelon
For those fruit lovers, watermelon is the ideal solution. It will provide the needed amount of fluid as well as will improve the health of the heart and eyes as a result of the high levels of lycopene.
Avoid: Citrus Fruits
This could not apply to everyone, but citrus fruits can irritate the inflamed lower esophagus. So, you can limit the intake of these citrus fruits, especially oranges, and grapefruits on an empty stomach.
Consume: Nuts
The nuts are rich in protein and healthy fats that make them an excellent food item for breakfast. If eaten on an empty stomach, they can normalize the pH levels in your stomach and thus improve digestive health and prevent ulcers and excessive stomach acid.
Avoid: Short Crust/ Puff Pastry
Although croissants and Danishes are delicious and easy breakfast meals, they contain yeast, bacteria that can irritate the stomach lining and cause flatulence. So, think twice before you choose this type of breakfast.
Consume: Papaya
It’s papain, a powerful enzyme from papaya that improves the digestion process and lowers the danger of colon cancer by removing the free radicals from the digestive system. It is rich in vitamins C, and E, fiber, and healthy properties that are important for healthy digestion.
Consume: Buckwheat
Buckwheat is loaded with iron, protein, and vitamins, and stimulates digestion. You can add it to pancakes, smoothies, waffles, or some buckwheat bars for breakfast.
Avoid: Carbonated Drinks
These types of drinks are one of the greatest causes of obesity in America. Although there are sugar-free varieties, you should not use them on an empty stomach because you can damage the mucous membrane and reduce the blood supply to the stomach. In this way, you can slow down your food digestion thus causing constipation.
Consume: Wheat Germ
Just 2 tsp. of wheat germ, a day can give 15% of vitamin E and 10% of folic acid from the recommended daily dose. This will improve the work of your digestive system.
Consume: Whole Grains
These types of grains possess complex carbohydrates that are important for a healthy diet and do not contain yeast. Consume them in the morning so that you burn off those carbohydrates throughout the day. You can combine them in some whole-grain waffles or pancakes.
Consume: Cornmeal Porridge
It removes heavy metals and toxins from the system. It balances the intestinal microflora and will keep you satiated for a longer period of time.
Conclusion
Normal levels of stomach acid will protect your stomach and will absorb the proper nutrients that are needed for the rest of the day and your overall health. This post will definitely help you how to protect your stomach and choose the foods that can help boost your health.
Via Health Taste Vitality | HTV | Cambridge
