The #1 Best Breakfast for Lowering Inflammation, According to Registered Dietitians
If there was a pill that promised to dramatically lower the risk of heart disease, cognitive decline and certain cancers, you can bet that millions of people would be willing to shell out big bucks for it. In reality, it’s possible to reap the same benefits by eating nutrient-rich foods and minimizing nutrient-poor ones, the basis for following an anti-inflammatory diet.
You may have heard the term “inflammation” thrown around before, in connection to chronic health problems. “Inflammation happens in your body as an immune response to an infection, injury or a disease,” says registered dietitian Kim Melton, RD. In moderation, inflammation is actually good for us, but when high levels of inflammation occur in the body for a prolonged amount of time, it can cause a wide range of health conditions, like the ones previously mentioned.
The good news is that what we eat can go a long way in preventing inflammation and there’s no better place to start than breakfast. Eating a breakfast to specifically help prevent and fight inflammation will set the tone for the entire day, encouraging more healthy habits. Need some ideas on what to eat? Keep reading for registered dietitian-approved morning meal ideas.
Related: How To Reduce Inflammation in the Body, According to Doctors
The Best Anti-Inflammatory Breakfast, According to Registered Dietitians
In terms of what it means to follow an anti-inflammatory diet, registered dietitian Jessica Cording, RD, says that it means focusing on whole foods high in nutrient density and minimizing overly processed foods that have little nutrient value. Fortunately, Cording says that there is no shortage of foods that fit the bill. Non-starchy veggies, fruit (especially berries and citrus), nuts, oily fish, and herbs are just some types of foods that are high in anti-inflammatory nutrients.
If you’re the type of person who gets overwhelmed by a lot of options and likes having a specific game plan in place, Cording offers up this breakfast idea for fighting inflammation: a two-egg omelet with spinach, tomatoes, mushrooms, garlic and onions, cooked in olive oil, with a side of roasted sweet potato. Sounds delicious, right?
Eggs have many nutrients scientifically linked to preventing and fighting inflammation, including protein, choline, unsaturated fats and antioxidants. All the veggies Cording suggests are high in antioxidants and other nutrients too. The same goes for the sweet potato, which specifically has carotenoids and polysaccharides—two powerful antioxidants. Olive oil, is high in antioxidants and also contains unsaturated fats, which—just like in eggs—help protect the body from chronic inflammation.
Related: This Is the #1 Best Way To Eat Eggs if You Want to Lose Weight, According to a Registered Dietitian
Additional Breakfast Options To Help Prevent and Fight Inflammation
Prefer something a little sweeter in the morning? Cording says that another great anti-inflammatory breakfast is rolled oats topped with chia seeds, ground flax, cinnamon, berries and walnuts. All these foods are high in antioxidants and also good sources of fiber, which is another important nutrient for fighting inflammation.
Melton offers up yet another anti-inflammatory breakfast option for those with a sweet tooth: a smoothie made with kefir, spinach, dark cherries, avocado, almond butter, chia seeds and a teaspoon of ginger. Kefir is high in probiotics and has been scientifically linked to lowering inflammation. The almond butter has antioxidants and provides protein, making the smoothie satiating so that you stay full longer. As for ginger, this is one herb that has been especially shown to reduce inflammation.
It bears repeating that there are many anti-inflammatory breakfast options; these are just a few to consider.
Related: Kick Off Your Anti-Inflammatory Diet Journey With These 104 Mouthwatering Food Options
Breakfast Foods To Avoid
Of course, there are also breakfast foods that aren’t so great for preventing inflammation and can actively contribute to causing it. Cording says that this includes anything loaded with sugar—such as pastries, flavored coffee drinks and sugary cereal. “If you enjoy these as a once-in-a-while treat, not to worry, but if these foods are someone’s breakfast go-to's, over time, that can contribute to inflammation and related health conditions,” she says.
In addition to foods high in sugar, scientific studies have shown that foods and drinks that contain artificial sweeteners can cause inflammation and negatively impact gut health. These sweeteners can often be found in sweetened yogurts, instant oatmeal, cereal and protein drinks, so be sure to check the ingredients list when you do your food shopping.
Also, watch your consumption of meats high in saturated fat like sausage and bacon. Eating these types of foods regularly has also been linked to causing inflammation.
Having a goal of preventing or reducing chronic inflammation doesn’t mean never having a glazed donut or coffee cake ever again. Cording emphasizes that all foods can have a place in a healthy diet. The foods you eat regularly make way more of an impact than the ones you enjoy once in a while. Have an arsenal of anti-inflammatory breakfasts to choose from on a regular basis (including the ones recommended here) and save less nutrient-rich options for when you’re really craving them or on special occasions. With that guideline in place, you’ll be starting each day by benefiting your health.
Next up, find out what the absolute worst snack for inflammation is, according to dietitians.
Sources
Kim Melton, RD, registered dietitian
Jessica Cording, RD, registered dietitian