If you’re trying to support your gut health, what you eat in the morning matters more than you might think. Experts warn that some popular breakfast foods are actually loaded with hidden sugars that can disrupt digestion, spike blood sugar levels, and leave you feeling sluggish. Ahead, we break down the one sneaky sugar bomb you should avoid before 10AM to keep your gut—and energy—on track.
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Cereals With Artificial Sweeteners
Artificial sweeteners, often added to enhance taste without the calories, can disrupt the balance of gut bacteria, potentially leading to an unfavorable microbiome composition. Additionally, studies suggest that the consumption of artificial sweeteners might interfere with the body's natural regulation of appetite, potentially contributing to increased calorie intake and, consequently, weight gain.
"Not only are cereals often low in fiber, high in sugar, and low in nutrients, cereal often contains sugar and artificial sweeteners and sugar alcohols such as erythritol that may disrupt the gut. Sugar alcohols draw water into the digestive system, causing unfavorable symptoms like bloating, loose stools, gas, and stomach cramps. They can also change the makeup of good and bad bacteria in the microbiome," Abby Grimm, MS, RDN, LDN, IFNCP says. Grimm further adds that with a deficiency in protein, these food choices can contribute to unregulated high blood sugar levels. Elevated blood sugar, in turn, tends to prompt heightened sugar consumption, ultimately resulting in weight gain.
Furthermore, an excess of sugar in the diet can fuel the growth of detrimental gut bacteria, influencing communication with the body and impacting the regulation of weight maintenance.
The bottom line
If you're aiming to support gut health and steady energy levels, it’s best to skip artificially sweetened cereals in the morning.
Start your day with gut-friendly, protein-rich breakfasts like Greek yogurt with chia seeds and berries, scrambled eggs with sautéed vegetables, or a smoothie made with unsweetened protein powder, leafy greens, and healthy fats like avocado or nut butter. These choices support digestion, keep blood sugar stable, and help you feel fuller for longer.
