Consuming too many sweet foods in the morning can increase the risk of chronic bowel inflammation and disrupt the natural balance of bacteria in the digestive system.
The foods we consume affect our health in both positive and negative ways. Breakfast pastries such as cookies, donuts, and croissants are convenient for taking to school or work but are high in sugar, which can lead to bowel inflammation. Here are several reasons to limit sweet pastries in the morning.
High Refined Carbohydrate Content
Fiber-rich foods can promote the growth of beneficial gut bacteria and help reduce inflammation. In contrast, pastries primarily consist of starch, containing a large amount of refined carbohydrates and often low in fiber. Refined starches cause spikes in blood sugar levels, increase harmful bacteria, and trigger inflammatory responses in the body.
High-sugar cookies can increase blood sugar levels. (Photo: Anh Chi).
High Saturated Fat Content
Breakfast pastries are often made with margarine and deep-fried, resulting in a high-fat content. Some use hydrogenated oils such as soybean oil or palm oil, which are spread on pastries for longer shelf life. These oils are not beneficial for health and can increase inflammation. Excessive fat intake can disrupt the balance of gut bacteria, leading to digestive symptoms like abdominal pain and bloating.
High Refined Sugar Content
Many of these breakfast pastries use refined sugars such as high-fructose corn syrup. Consuming too much sugar raises blood sugar levels and increases inflammation in various organs, including the intestines.
Excess sugar intake can also lead to an imbalance of gut bacteria. Symptoms may include abdominal pain, digestive disorders, bloating, and indigestion. Some individuals who eat sugary pastries in the morning may even experience diarrhea.
People should start their day with a breakfast rich in fruits, vegetables, nuts, whole grains, or yogurt. Foods high in fiber and omega-3 fatty acids benefit gut health, have anti-inflammatory effects, and help stabilize the digestive system.
Breakfast should prioritize fresh, whole foods such as eggs, avocados, whole grain toast, or oats. Oats are rich in fiber, which helps lower cholesterol and balance blood sugar levels while nourishing beneficial gut bacteria. It’s best to avoid processed meats like bacon, ham, and sausages for a healthy digestive system.
