Breakfast is the most important meal of the day, as people say, yet some things should be eaten very much in moderation.
If you’re starting a weight loss or health journey in the new year, wanting to get in better shape or lose some excess pounds, then it’s a good idea to put a little extra effort into your breakfast. After all, starting off your days with a nutritious and satiating breakfast can set you up for a healthier lifestyle. However, there are also many things that can do the opposite when eaten for breakfast. We spoke with a dietitian about two “gut-irritating” breakfast foods that can make weight loss harder and sometimes trigger bloating. Read more about them below.
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1. Oversized Fruit Smoothies
One of the most classic examples of a breakfast that's often portrayed as 'healthy' is a smoothie. After all, they're primarily made from fruit, and make getting in your breakfast a lot easier, as they're often a drink you can enjoy on the go. However, fruit smoothies that are large in size and packed with sugary ingredients can sometimes do more harm than good.
"Smoothies can be an easy way to consume a large amount of calories quickly without feeling physically full, which may slow weight loss for some people," says dietitian Kathleen Benson, CSSD, CPT, RDN at VNutrition. "When smoothies are built primarily from fruit, juice, or sweetened bases, they can also deliver a high load of fermentable carbohydrates that may trigger bloating or gas in those with sensitive digestion. This doesn't mean smoothies are 'bad,' but if bloating is an issue, this could be one reason. If you enjoy smoothies, consider adding protein and including vegetables (like spinach or zucchini) to help balance blood sugar, improve satiety, and support digestion. For many people, these adjustments make smoothies more tolerable, but if symptoms persist, it may be a sign that this breakfast style isn't the best fit right now."
2. Sugary Pastries & Refined Carbs
There are a lot of people out there who can't imagine getting through a day without some sort of carbohydrate in the morning, which makes sense, as carbohydrates give us an energy boost. Still, there are carbohydrates that are known for slowing down weight loss, like refined carbs.
"Examples include donuts, muffins, toaster pastries, and sweetened cereals," explains Benson. "These foods are typically low in fiber and protein, which means they're less filling, can lead to quicker blood sugar spikes and crashes, and may contribute to bloating or water retention in some individuals."
"On their own, they don't do much to support sustained energy or weight-loss goals, especially when eaten regularly," she continues. "If you do want to include them, pairing them with a source of protein or fiber (for example, a donut alongside eggs or Greek yogurt) can help slow digestion and improve fullness. That said, these are generally better viewed as occasional choices rather than everyday breakfast staples. In some cases, particularly for people with a history of restrictive or binge-type eating patterns, a less restrictive approach rather than strict avoidance may be more supportive and sustainable."
