Harvard doctor reveals the common breakfast mistakes that are ‘wrecking’ your gut
We’ve been told it is the most important meal of the day.
Dr Saurabh Sethi, a Harvard-trained gastroenterologist now based in California, said that breakfast helps to ‘set up’ the digestive system for the rest of the day by prompting it to start producing enzymes and prepare to digest food, making it crucial to get the meal correct.
Now, he has revealed the four common mistakes that can turn your breakfast into a nightmare for your gut.
The 42-year-old wrote on Instagram: ‘Your morning routine sets the tone for your gut all day.
‘Do these things each day and trust your gut; it will thank you later.’
Among his top tips were warning people not to skip breakfast, but also not to eat it on the go, saying both habits can cause inflammation in the gut and lead to bloating, gas and indigestion.
Skipping breakfast may trigger a stress response in the brain that causes more activity in white blood cells, or immune system cells, raising inflammation levels, studies suggest, while eating on the go may mean eating while stressed, which can affect digestion.
Dr Sethi also warned people to avoid sugary cereals because sugar can promote bacterial overgrowth and further inflammation in the gut.
A Harvard-trained physician has revealed what breakfast habits can do to your gut (stock image)
He also said that people should drink water first thing in the morning, as it is needed to aide digestion and move food through the gut.
His warning comes as 60 to 70million Americans suffer from a gastrointestinal disease, such as irritable bowel syndrome and acid reflux, according to the American Gastroenterological Association, with some studies suggesting this figure is rising.
Daily Mail reveals the common breakfast mistakes that Dr Sethi says can wreck havoc on your digestion.
Skipping breakfast
Despite the emphasis on the importance of breakfast, about 15 percent of Americans skip the meal entirely every day, according to the CDC.
However, this can lead to discomfort later in the day.
Dr Sethi said: ‘Long gaps [in eating] lead to acid build up and sluggish gut motility [movement of food through the gut].
Dr Saurabh Sethi, pictured here, revealed his list on Instagram
‘If not fasting intentionally, eat within one hour of waking up.’
That acid from not eating first thing can leada to inflammation, which some studies have linked to a higher risk of suffering from a gastrointestinal cancer, such as colon cancer.
This is likely because the inflammation causes damaging mutations to occur, which raise the likelihood of a cell becoming cancerous.
Eating shortly after waking up can also stabilize blood sugar by triggering the release of insulin, the hormone that controls blood sugar, which can minimize the risk of any spikes or crashes later in the day.
This may help someone to avoid reaching for an unhealthy snack later in the day which could raise their risk of obesity.
Eating sugary cereals
Dr Sethi warned people not to regularly consume sugary cereals (stock image)
Dr Sethi warned people not to have granola or sugary cereals for breakfast.
Granola contains around 10 to 15 grams of sugar per serving on average, while many cereals can contain a similar amount. This is more than a classic Krispy Kreme original glazed donut, which contains about 10 grams of sugar.
Doctors say this sugar hit can cause inflammation in the gut, which may cause discomfort.
They also warn that it can create blood sugar spikes that may cause someone to overeat later in the day, leading to weight gain and raising the risk of associated complications such as high blood pressure.
Consistently high blood sugar also raises the risk of type 2 diabetes because it prompts the pancreas to produce more insulin over time, raising the risk of insulin resistance, or when cells stop responding to the hunger hormone.
Dr Sethi said: ‘[Cereals] are loaded with refined sugars that only spike your blood sugars and lead to gut inflammation.
‘Opt for oats, with chia seeds and berries instead.’
In his post, he also warned people to steer clear of fruit juices, saying that these can also contain high levels of sugar.
A glass of orange juice, for example, can contain about 20 to 24 grams of sugar, or the equivalent of two original Krispy Kreme donuts.
Eating breakfast at home can help reduce gut inflammation (stock image)
Sugary cereals may also disrupt the gut microbiome and lead to an overgrowth of bacteria that are more likely to cause inflammation.
Not eating breakfast at home
Some of us may opt to pack our breakfast to eat on public transportation or in the office rather than at home.
But Dr Sethi warned people against doing this, saying it raises the risk of someone eating breakfast while stressed, which can also undermine gut health.
The Harvard-trained physician warned: ‘Eating in stress mode causes less digestive enzyme release and bloating. Sit down and chew slowly for better digestion.’
Doctors do say there is a connection between the gastrointestinal system and stress, but that it is a complex one.
Harvard Health says online: ‘The brain has a direct effect on the stomach and intestines. For example, the very thought of eating can release the stomach’s juices before food gets there.
‘This connection goes both ways. A troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut.
‘Therefore, a person’s stomach or intestinal distress can be the cause or the product of anxiety, stress or depression.’
Not drinking water first thing
He also advised people to ensure they were drinking enough water (stock image)
Many start the morning by reaching for a cup of coffee or heading straight out of the door to work.
But Dr Sethi warned against this, saying everyone should start their day with a glass of water.
‘Your gut needs water to move things along,’ he said. ‘Start your day with a glass of water before anything else.’
People lose about two to four cups of water from their bodies every night while they sleep, which can cause thirst in the morning.
Men need to drink about 15 cups of water a day, while women need to drink 11 cups, according to Harvard University.
But some experts say when someone drinks this water is not likely to have a major effect on the gut.
Nutritionist Ariane Lang wrote on Healthline: ‘Though you may become mildly dehydrated at specific times throughout the day, no evidence supports the notion of drinking water on an empty stomach to reap added benefits.
‘As long as you compensate for your body’s water losses, it doesn’t make much of a difference whether you start your day off with a glass of water or drink it at any other time of day.’
