Let’s start with a couple of questions:
Are you a morning person? (If you answered with a yes, then keep on reading)
Are you big on breakfast? (We are talking about pancakes, fried eggs, bacon, and a cup of coffee)
So here’s what we want to know: do you feel bloated when you take that last bit of syrupy soaked pancake in the morning?
Do you know who the culprit is?
My eating habits?
Lack of exercise?
My digestive system? Ding, Ding, Ding
Once your digestive system is upset, things get a little… bloat-y.
From cramping to constipation, the problem usually lies with certain food items that your stomach becomes sensitive to.
A minor discomfort slowly reaches unprecedented heights and your body stops absorbing necessary nutrients like vitamins, amino acids, and minerals.
The following are five healthy breakfast items that you should include in your diet, in order to improve your digestive system:
Chia Seeds
Make way for the king of superfood that promotes bowel regularity. Chia seeds are rich in fiber and magnesium.
The higher the fiber content in a food item, the longer you will feel satiated. You will get this “expanding” feeling in your stomach, which will keep you full all day long.
According to a study published in the journal of LWT – Science and Technology (Volume 42), Chia seeds have incredible absorbing capacity, which makes them a useful dietary product.
According to another study published in the Lancet, a general medical journal, the fiber in Chia seeds feeds friendly bacteria in the intestine, which is crucial for promoting gut flora and preventing inflammatory bowel diseases.
The coating of phytic acid in Chia seeds takes a long time to break in the digestive system. When this coating interacts with water, the seeds expand and hence, you feel full.
Here’s an easy breakfast recipe that you can make with Chia seeds:
Chia Seed Pudding
Keto Chia Seed Pudding
Keto Chia Seeds Pudding - This Ketogenic pudding with Chia Seeds contains NET 7 g carbs. The longer you put the mixture in fridge (overnight), the creamier it will be. #keto #chia
Ingredients
- 1/4 cup of Chia seeds
- 1/2 cup of Almond milk
Instructions
- Take ¼ cup of Chia seeds and pour any milk of your choice
- Stir the ingredients
- Place the bowl in fridge for 2 hours
- Chop some kiwis, blueberries and almonds. Sprinkle cinnamon on the pudding and mix it well. Garnish with the fruits and nuts
Nutrition Information
Yield
1Serving Size
1Amount Per Serving Calories 261Total Fat 16gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 14gCholesterol 0mgSodium 12mgCarbohydrates 24gNet Carbohydrates 7gFiber 17gSugar 4gProtein 8g
Papaya
Papaya contains an enzyme called “Papain”, which helps you to digest protein easily. Some people consider it a remedy for problems such as irritable bowel syndrome.
This fruit boosts digestive function and improves appetite. One of the best things about papaya is that it can be eaten in any form: raw or cooked.
Moreover, you can even drink its pulp by adding it to a smoothie.
According to a study published in the journal of Neuroendocrinology Letters, papaya can help maintain the digestive tract by stopping functional disturbances that lead to IBS.
40 participants who suffered from chronic indigestion took part in the study. The study ended after 2 days but a few participants returned and continued with the trial a few more days.
The later returnees showed significant improvement in symptoms like bloating and constipation.
Papaya Boat with Granola and Yogurt
Papaya Boat with Granola and Yogurt
Ingredients
- 1/2 of Papaya
- 1 cup of Greek yogurt
- 9 Blackberries
- 5 Blueberries
- 2 Raspberries
- 1 tbsp of Chia seeds
- 1/3 cup of Toasted coconut
- 1/2 cup of Granola
Instructions
- Scoop out the seeds from the center of the papaya
- Fill the center with Greek yogurt and granola
- Layer the yogurt with Chia seeds and then top with fruits and, toasted coconut flakes
Nutrition Information
Yield
2Serving Size
1Amount Per Serving Calories 340Total Fat 14gSaturated Fat 5gTrans Fat 0gUnsaturated Fat 8gCholesterol 6mgSodium 93mgCarbohydrates 38gFiber 9gSugar 20gProtein 18g
Nutrition information isn’t always accurate.
Pineapple
The fiber content in pineapple is quite high and most of it is soluble.
Since fiber absorbs water, you feel full for a long time, which also gives your digestive tract enough time to absorb minerals and vitamins from the food.
The digestive called “Bromelain” in pineapple is actually a proteolytic enzyme mixture, which breaks down food in the digestive tract.
This not only aids in digestion but also provides relief from heartburn, stomach aches and diarrhea.
According to a study published in the journal of Clinical Immunology, Bromelain has many benefits, one of which is treatment of colonic inflammation.
The enzyme protects the gut lining, which aids in easy digestion. Moreover, pineapple juice kills intestinal parasites, which disrupt the digestive system.
Piña Colada Smoothie
Piña Colada Smoothie
Ingredients
- 1 cup of Greek yogurt
- 1 cup of Frozen pineapple
- 1 cup of Kale or spinach
- 1/2 cup of Coconut milk
- 1/2 tsp of Vanilla extract
- Unsweetened coconut flakes
Instructions
- Combine all the ingredients, except for coconut in a blender
- After the fruits and vegetables have turned into a puree, pour smoothie in a glass
- Top with a dollop of whip cream and sprinkle coconut flakes on top
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 198Total Fat 10gSaturated Fat 8gTrans Fat 0gUnsaturated Fat 1gCholesterol 3mgSodium 66mgCarbohydrates 21gFiber 3gSugar 16gProtein 9g
Flaxseeds
Flaxseeds are one of the best healthy breakfast items after Chia seeds. It works as a laxative that helps with bowel regularity.
The soluble fiber content in flaxseeds is also high, which will keep you satiated for a long time. The good news is that if you feel constipated, flaxseeds can help you pass stool easily.
The fiber in flaxseed adds bulk to stool and makes it softer.
According to a study published in the Journal of Food Science and Technology, flaxseeds help with irritable bowel syndrome and few other problems such as blood pressure, low cholesterol level and blood sugar.
Flaxseed Zucchini Bread
Flaxseed Zucchini Bread
Ingredients
- All-purpose flour: 2 ¾ cups
- Soy flour: ¼ cup
- Salt: 1 tsp
- Baking soda: 1 tsp
- Baking powder: ¼ tsp
- Ground cinnamon: 2 tsp
- Silken tofu: ½ cup
- Eggs: 3
- Honey: ½ cup
- Brown sugar: 1 cup
- Walnut oil: ½ cup
- Almond extract: 1 tsp
- Zucchini (grated): 2 ½ cups
- Crushed pineapple (drained): ½ cup
- Chopped walnuts: ½ cup
- Ground flax seed: ½ cup
Instructions
- Turn on the oven to 175 C°
- In a bowl, whisk soy flour, all-purpose flour, baking soda, salt, cinnamon and baking powder
- Add tofu in a blender for 30 seconds and then scrape the puree into a bowl
- Add honey, eggs, brown sugar, almond extract and walnut oil to the tofu and mix until a smooth mixture forms
- Now add in the flours, pineapple, flaxseeds, zucchini and walnut
- Add the final mixture into two ungreased 8×4 inch pans
- Bake for an hour and check with a toothpick to make sure they are not wet from the middle
- Place the pans on the kitchen counter and allow the loaves to cool down before slicing
Nutrition Information
Yield
6Serving Size
1Amount Per Serving Calories 132Total Fat 10gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 8gCholesterol 0mgSodium 8mgCarbohydrates 9gFiber 4gSugar 5gProtein 4g
Nutrition information isn’t always accurate.
Coconut Oil
Coconut oil is much lighter as compared to sunflower and canola oil.
The Keto diet trends has made it immensely popular, which is why it is now being used food, as well as drinks. Coconut oil contains lauric acid (an antimicrobial), which helps destroy bacteria and yeast in the GI tract.
According to a study published in the Journal of Medicinal Food, the fatty acids, monolaurin and lauric acid in coconut oil helps kill harmful pathogens such as bacteria, fungi and viruses.
No Carb Keto Coconut Oil Coffee
No Carb Keto Coconut Oil Coffee
Zero carbs and good amount of fats, making this coffee very ketogenic.
Ingredients
- 2 cups of coffee
- 2 tbsp of Unsalted butter
- 2 tbsp of Coconut oil
Instructions
- In a blender, add coffee, coconut oil and butter
- Blend until butter and oil has melted and, the coffee has reached a frothy texture
Nutrition Information
Yield
2Serving Size
1Amount Per Serving Calories 225Total Fat 25gSaturated Fat 18gTrans Fat 0gUnsaturated Fat 5gCholesterol 31mgSodium 6mgCarbohydrates 0gFiber 0gSugar 0gProtein 0g
Nutrition information isn’t always accurate.
- For coffee on the go, see Keto Dutch Bros Coffee Drinks & Ketogenic Diet Friendly Options Nutrition Facts, Ingredients and the Dunkin Donuts Ketogenic drinks and food.
And there you have it — 5 healthy breakfast items you can eat in the morning.
Coconut oil coffee is great for weight loss and the flaxseed bread is a better alternative to and more fulfilling than white bread.
As for the smoothie, the good news is that you can enjoy it at any time of the day.
It’s said, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper” because the first mealtime determines how good your entire day will be.
If you want to know more about healthy food items and their benefits then browse our blog at Health and Fitness Promoter.
