Gut health is on many people’s minds lately. More than 80% of consumers in China, the U.K. and the United States say it’s important to them, and about half plan to make it a priority in the next couple of years, according to McKinsey & Company.
Maintaining gut health starts with a nutritious morning meal and then sticking to a healthy routine. Here, gastroenterologists share their best tips for after-breakfast habits to incorporate into your day.
Focus on incorporating high-protein and high-fiber foods that contain complex carbohydrates with a low-glycemic index, explains Dr. Divya Mallam, MD, a gastroenterologist at Manhattan Gastroenterology. “A food that has a low glycemic index takes more time to be broken down by your body, which leads to gradual rises in blood sugar, compared to foods with high glycemic indices” that break down quickly, resulting in blood-sugar spikes followed by quick drops.
Dr. Mallam says one of her favorite breakfasts is Greek yogurt with sliced almonds, fresh berries and a drizzle of honey—yogurt is high in protein and rich in probiotics, which are also great for your gut, and berries and almonds are high in fiber. Another favorite is overnight oats made with steel-cut oats, chia seeds, flax seeds, berries and almond butter.
The No. 1 After-Breakfast Habit for Gut Health
When you wake up, you tend to be dehydrated, says Dr. Anish Sheth, MD, a physician at Penn Medicine and chief of gastroenterology at Princeton Medical Center. “That’s why the first pee of the day is a dark yellow color.”
Related: 'I'm a Gastroenterologist—These Are the 4 Colon Cancer Signs You Should Never, Ever Ignore'
Along with eating a protein- and fiber-rich breakfast and drinking plenty of water, there are a few other habits that can benefit your gut health:
Exercise can also increase your body’s antioxidant levels and improve immune function, Dr. Mallam says. Regular physical activity can change your baseline metabolism, which boosts your energy levels and helps you manage your weight throughout your life, Dr. Jennings adds.
The American Heart Association recommends 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity, or a combo of the two. Dr. Jennings suggests incorporating cardio along with resistance training or weightlifting.
Go ahead, drink the coffee
Related: 'Ghost Poop' Is a Surprisingly Common Phenomenon—Here's How to Know If You've Had One, and What It Means
Coffee can be dehydrating, though. Dr. Sheth suggests drinking a glass of water for every cup of coffee to counteract that.
Choose healthy snacks
Break any habits of munching on sugary snacks, which can lead to blood sugar spikes, he adds. This will just make you feel hungry as the day goes on.
Should You Have a Bowel Movement After Breakfast?
However, if you don't poop in the morning, don't worry. You don’t have to have a bowel movement after breakfast every day to have a healthy digestive system, she adds.
Up Next:
Related: The One Thing You Should Never, Ever Do on the Toilet, According to GI Doctors
Sources:
Joseph Jennings, MD, a gastroenterologist at MedStar HealthDivya Mallam, MD, a gastroenterologist at Manhattan GastroenterologyAnish Sheth, MD, a physician at Penn Medicine and chief of gastroenterology at Princeton Medical CenterThe trends defining the $1.8 trillion global wellness market in 2024, McKinsey & CompanyWater: How much should you drink every day? Mayo ClinicThe Effect of Exercise Prescription on the Human Gut Microbiota and Comparison between Clinical and Apparently Healthy Populations: A Systematic Review, NutrientsAmerican Heart Association Recommendations for Physical Activity in Adults and Kids, American Heart Association Read More Details
Finally We wish PressBee provided you with enough information of ( 'I'm a Gastroenterologist, and This Is the One After-Breakfast Habit I Swear By' )
Also on site :