Drinking coffee on an empty stomach

Drinking coffee in the morning without eating anything can boost alertness but also increases stomach acid, irritating the lining and causing heartburn, bloating, and acid reflux. Over time, this can lead to gut discomfort and digestive issues. To minimize harm, consume a small amount of nuts, bread, or carbohydrates before your coffee.

Eating sugary cereals

Many breakfast cereals contain refined sugar, which is detrimental to gut health. It causes rapid blood sugar spikes, leading to gut inflammation, an imbalance of beneficial bacteria, and bloating. Opting for whole grains like whole-wheat toast or oats can reduce the risk of heart disease and diabetes, while improving digestive health.

A healthy breakfast enhances overall well-being. *Image generated by AI*

Eating too quickly

Eating too quickly results in less digestive enzyme secretion, making food harder to break down and reducing nutrient absorption. This prolonged habit negatively impacts health. It is advisable to sit down and chew slowly to relax the body and improve digestion.

Not drinking water upon waking

After a night's sleep, the body experiences mild dehydration, requiring water to kickstart the digestive system. Drinking a glass of warm water immediately upon waking helps refresh the body, aids digestion, and provides energy.

Drinking too much juice

Fruit juice is rich in fructose but lacks fiber, leading to rapid blood sugar spikes and quick hunger. The absence of fiber slows digestion, and fermented sugar in the gut causes bloating. Consuming whole fruits instead of juice or smoothies is recommended to maintain digestive health and stabilize blood sugar.

Skipping protein and fiber

A nutritious breakfast can sustain positive energy. A lack of protein or fiber can easily lead to midday fatigue because protein regulates blood sugar, while fiber aids digestion and promotes satiety. A balanced breakfast should include protein, fiber, healthy fats, and complex carbohydrates. These nutrients are found in foods such as: eggs, yogurt, nuts, whole grains, and fruits. Healthy fats from avocado or olive oil help control cholesterol and enhance cognitive function.

Le Nguyen (According to The Times of India)