Breakfast recipes that are good for your intestines Constipation is a common problem. If you have fewer than three bowel movements per week or find that you have trouble having a bowel movement every morning, you are likely constipated. In addition to having a bowel movement, you may also experience abdominal pain and bloating. In general, drinking more water and eating foods that are high in fiber can help prevent constipation. Wondering what foods can help prevent constipation? ยูฟ่าเบท Start your day with fruits like bananas and pears to say goodbye to constipation. You can also eat these fruits with other breakfast foods. Read on to see the best breakfast foods that will help you have a smooth bowel movement.
3 Breakfast Recipes That Are Good For Your Gut
1. Oatmeal with berries and flaxseed is a great breakfast for improving bowel movements. A 2014 study published in The British Journal of Nutrition found that oats can significantly increase the bulk of stool and reduce constipation. Oats are high in soluble fiber, which helps increase the bulk of stool. Berries provide additional fiber and antioxidants, while flaxseed is rich in both fiber and omega-3 fatty acids, which promote bowel movement, says nutritionist Thanya Mehra.
raw material
- 1 cup oats
- 2 cups water or milk
- 1/2 cup mixed berries
- 1 tablespoon flax seeds
method
- Cook oatmeal in water or milk according to package directions.
- Add berries and flax seeds.
2. Greek yogurt mixed with kiwi and chia seeds is the secret recipe for a healthy digestive system. Greek yogurt contains probiotics that help with digestion. Kiwi is rich in fiber and has a laxative effect. Chia seeds are full of soluble fiber, which helps the digestive system work better.
raw material
- 1 cup Greek yogurt
- 1 kiwi (peeled and cut into pieces)
- 1 tablespoon chia seeds
method
- Mix yogurt and chia seeds together.
- Garnish with sliced kiwi.
3. Toasted whole wheat bread topped with avocado and tomato is a nutritious breakfast. Whole wheat bread is an excellent source of fiber. Avocado is high in monounsaturated fat and fiber, while tomatoes help increase the body’s water and fiber content, experts say.
raw material
- 2 slices whole wheat bread
- 1 avocado
- 1 tomato
- Salt and pepper to taste
method
- Toast the bread. Toast the whole wheat bread in a toaster until crispy to your liking.
- Prepare the avocado. Peel the avocado and mash the flesh with a fork or a food processor.
- To cook, spread the mashed avocado all over the toast.
- Garnish by placing the tomato slices on the avocado, then season with salt and pepper to taste.