The Worst Breakfast for Your Gut Lining, According to GI Docs

Leigh Weingus
·3 min read
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As the saying goes, you are what you eat—and studies show that your gut health affects just about everything, from your mental health to your weight and even your cancer risk.

One often under-discussed component of gut health is the gut lining, which is pretty much exactly what it sounds like: a wall that lines your gut. And neglecting it can wreak havoc on your gut health overall.

With that in mind, what should you eat for your gut health, and what should you avoid? We asked gastroenterologists to share the worst breakfast for gut health, and what to eat instead.

What the Gut Lining Actually Is

According to Dr. Supriya Rao, MD, a board-certified physician in internal medicine, gastroenterology and obesity medicine, the gut lining is like a barrier in the intestine made of millions of cells.

"This barrier has junctions to decide what can go into the bloodstream and pass and what stays in the colon itself," she says. "Millions of cells create this tight junction system that polices what gets absorbed and what does not. If you have an unhealthy microbiome and have a leaky gut, there's a decrease in the integrity of your gut lining barrier that allows toxins and bacteria to leak into your body and trigger an inflammatory cascade of symptoms."

Related: Here's What People Actually Mean When They Talk About 'Gut Health' 

But how do you actually know if your gut lining isn't in good shape? Dr. Rao suggests looking out for symptoms like changes in bowel habits, bloating, food sensitivities, brain fog, fatigue, acne or skin changes, and abdominal pain.

Related: This Is the Top Habit Destroying Your Gut Health, According to an Integrative Medicine Doctor

The Worst Breakfast for Your Gut Lining—and What To Eat Instead, According to Gastroenterologists

Breakfast typically sets the tone for your whole day. So what's the top breakfast to avoid for your gut lining? Sadly, it's something extremely delicious: a bacon, egg and cheese sandwich. "Any processed meats will be bad—bacon, sausages, ham."

Anything sugary comes in at a close second, she adds. "Sugary breakfast items are also on the list for lousy breakfast foods—pastries and baked goods."

Dr. Shomrom Ben-Horin, MD, co-founder, clinical expert and chief at the gastroenterology department at Evinature, adds that if you really want to take care of your gut lining, you should also avoid certain foods too close to bedtime. "Since the stomach is empty after the night, you should avoid very spicy foods that could irritate the stomach lining. You should also avoid french fries and ice cream."

Related: The Best Prebiotic Food for Gut Health, According to GI Docs

If you're looking for a go-to breakfast for nourishing your gut lining, Dr. Rao suggests a breakfast of fruit, nuts, and plant-based yogurt. "If you can't go full plant-based, regular Greek yogurt is fine. A green smoothie with lots of fruits and greens is another good choice," she says. "A tofu scramble with beans, veggies and spices is another good option, as well as overnight oats with fruit."

Dr. Ben-Horin adds that oatmeal can also be a great breakfast. "Oatmeal is a good source of energy and also a good prebiotic that helps the intestinal microbiome maintain gut health," he says. "Another good option is fruit and yogurt."

Taking care of your gut lining can go a long way when it comes to benefiting your gut health and overall health. And taking care of your gut lining starts with choosing the right breakfast.

Next up: The One Food Experts Swear By for Better Gut Health

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