There are two breakfast ingredients that support gut health, are satiating and provide an energy boost; one of these ingredients is oats, whose fiber increases the diversity of the microbiota
Looking after gut health can help maintain overall good health. Gut health has been linked to immune function and even mental health.
What we eat and drink can directly impact gut health. For those looking for a breakfast with ingredients that promote intestinal health, there are two foods that can help with this, they are nutritious and versatile.
Oatmeal
Oatmeal is a type of cereal grain with good nutritional value. It has several components that can exert health benefits.
According to the Harvard Nutrition Source, oats can not only provide satiety, they can also prevent constipation, support the gut microbiota, and bind to cholesterol-rich bile acids in the intestine to carry them out of the body.
The main type of soluble fiber in oats is beta-glucan which contributes to bowel regularity and the prevention of constipation. Harvard explains that oat bran is more effective than that of fruits and vegetables. “It has the ability to increase the weight and water content of the stool, making it easier to pass.”
The breakdown and fermentation of beta-glucan oat fiber increases the diversity of the gut microbiota.
Whole grain oats also provide compounds that act as antioxidants to reduce the damaging effects of chronic inflammation associated with various diseases, such as cardiovascular disease and diabetes.
Banana
Bananas are satiating, a source of nutrients and beneficial to the intestine.
Johns Hopkins Medicine notes that bananas are a low-fructose fruit that are high in fiber and contain inulin, a substance that encourages the growth of good bacteria in the gut.
Bananas are not only good for the intestine, but also for cardiovascular health and provide a boost of energy.
These fruits are a source of potassium which decreases the effects of sodium. “Potassium-rich foods are important for controlling blood pressure… The more potassium you eat, the more sodium you lose through urine. Potassium also helps relieve tension in the blood vessel walls, which helps lower blood pressure even more,” explains the American Heart Association.