Breakfast, being the first meal of the day, should be rich and healthy — but that doesn’t mean it has to be high in calories. Nutrition experts recommend distributing daily calorie intake evenly across different meals. Skipping breakfast is considered an unhealthy habit that often leads to consuming more calories later in the day.
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Dr. Sourabh Sethi, a gastroenterologist trained at AIIMS and Harvard and Stanford universities, shares seven common breakfast mistakes that can harm gut health.
7 Common Breakfast Mistakes That Harm Your Gut
1. Skipping Breakfast
According to Dr. Sethi, skipping breakfast altogether is not advisable. Long gaps between meals can lead to acid buildup and slower bowel movements. He recommends eating within one hour of waking up.
2. Drinking Coffee on an Empty Stomach
Dr. Sethi explains that drinking coffee before eating increases stomach acidity, leading to acid reflux and nausea. It’s best to drink a glass of water first and have a light snack such as nuts or a banana before coffee.
3. Eating Sugary Breakfast Cereals
Consuming foods high in refined sugar for breakfast can spike blood sugar levels and cause gut inflammation. He suggests adding foods like oats, chia seeds, and berries for a healthier breakfast.
4. Consuming High-Fat “Bulletproof” Coffee
According to the Harvard-trained doctor, this type of coffee lacks fiber and protein, which can reduce satiety and cause acid reflux. He advises including protein and fiber in breakfast for a balanced start.
5. Eating Too Quickly
Eating breakfast too fast or while stressed reduces the secretion of digestive enzymes, causing bloating. Dr. Sethi recommends sitting down to eat and chewing food slowly to improve digestion.
6. Overconsuming Fruit Juices
Fruit juices contain high amounts of sugar and lack fiber, which can lead to gut fermentation. It’s better to eat whole fruits or blend fruits with vegetables for a balanced smoothie.
7. Ignoring Morning Hydration
Dr. Sethi stresses that your gut needs water to support bowel movements. Dehydration can cause issues like constipation. He recommends starting the day with a glass of water before anything else.
Source: Times of India
