You must have repeatedly been hearing it since childhood that the most important meal of the day is breakfast. Therefore, experts and nutritionists have long recommended having a healthy and nutritious breakfast to start your day off right.

Although some recent studies have called the alleged importance of breakfast into question, this theory still holds true for most of us. We can’t deny that eating a nutritious meal in the morning is essential for providing our body with the strength and energy to perform our daily tasks.

Since breakfast sets the tone for your day, below we reveal which foods are the worst and which are the best choices for your first meal:

Foods to Avoid in the Morning:

  • Citrus Fruits: This type of fruit irritates the stomach and the esophagus, which is why it is advised not to be consumed first thing in the morning.
  • Carbonated Drinks: They have a harmful effect on the mucous membranes, decreasing blood flow and slowing down digestion.
  • Sugar Juices: Too much sugar is no good for you in any form and at any time of the day. Juices that have a high sugar content spike up your blood sugar and make you crave for more. They also make you feel hungry.
  • Shortcrust Pastry: No matter how tasty they are, these pastries are not a good breakfast choice. They have yeast in them, which leads to flatulence and upset stomach.
  • Tomatoes: This vegetable tends to increase the body’s acidity due to its tannic acid content. That is why it should be avoided in the morning, especially by those who suffer from acid reflux or stomach ulcers.

Best Breakfast Choices:

  • Blueberries: Packed with nutrients and low in calories, blueberries are a great breakfast choice. They help keep blood pressure in check, boost memory, and increase the metabolism. They can be added to salads, waffles, pancakes, and smoothies.
  • Wheat Germ: This food is high in protein, zinc, folic acid, and vitamin E. It helps improve digestion and just a few tablespoons of it can provide 10% of the daily suggested intake of folic acid and 15% of the daily vitamin E intake.
  • Whole Grains (no yeast): Since they are packed with complex carbs, add them freely to grain toasts, pancakes, and waffles.
  • Eggs: They are among the healthiest and most nutritious foods on the planet. This food is an excellent source of protein and a range of 18 vitamins and minerals. Also, eggs keep you feeling satiated longer.
  • Oatmeal: Another great breakfast choice to keep you feeling fuller longer. This food is a great source of essential nutrients, vitamins, and fiber. It helps regulate cholesterol levels in blood and increases the metabolism. Moreover, by shielding the coating in the belly lining, it prevents damage of hydrochloric acid.
  • Buckwheat: The high protein, iron and vitamin content helps ease digestion. This food can be added to various dishes and drinks. Simply add it to fresh smoothies, bars, waffles, and pancakes.
  • Cornmeal Porridge: This will also keep you fuller longer. Besides that, it flushes out toxins from the entire body and keeps a balanced intestinal microflora.
  • Nuts: A rich protein and healthy fat source, nuts help to balance the stomach’s pH levels, relieve ulcers, and lower the acids.
  • Papaya: As it is packed with fiber and vitamins E and C, this delicious fruit improves digestive function. Apart from that, it contains papain, a potent enzyme that promotes digestion and lowers the risk of colon cancer.


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