Renowned food expert Steven Hegarty, founder of Biomel, has issued a warning about two popular morning beverages often viewed as healthy—coffee and orange juice. According to Hegarty, these drinks can disrupt your digestive system, leaving you feeling sluggish, uncomfortable, and inflamed throughout the day.
Although orange juice is commonly seen as a nutritious way to start the morning, Hegarty cautions that it contains high levels of natural sugar—sometimes even more than certain soft drinks. This sugar overload can disturb your gut’s delicate balance, irritating the lining and creating a sluggish digestive environment. While orange juice may provide a quick energy boost, it can also trigger blood sugar spikes followed by energy crashes, negatively affecting your mood and overall wellbeing.
Moreover, excessive sugar intake from orange juice can harm your gut microbiome—the community of bacteria essential for digestion and nutrient absorption. This imbalance may lead to bloating, discomfort, and potentially weaken your immune system.
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Coffee, despite its antioxidant benefits, can also pose problems when consumed on an empty stomach. Hegarty explains that coffee stimulates acid production in the stomach, which for some people results in heartburn, bloating, and inflammation of the gut lining. This acidic environment can aggravate digestive issues, making it a less ideal first drink in the morning.
Instead, Hegarty suggests starting your day with gentler alternatives, such as warm water with lemon, which hydrates your body and supports digestion without irritating the gut. Plant-based smoothies rich in fiber and nutrients are another excellent choice.
To further support gut health, Hegarty recommends opting for whole foods in the morning like porridge, eggs, or plant-based proteins such as lentils and beans. These foods promote long-lasting fullness and help curb the urge for sugary snacks later on.
For those who enjoy a touch of sweetness, avoid sugary cereals and pastries. A better option is plain full-fat Greek yoghurt topped with fresh fruit and a drizzle of honey—this combination delivers probiotics, fiber, and healthy fats that promote a balanced gut.
Other gut-friendly options include whole grain toast paired with avocado and a poached egg. Avocado is loaded with nutrients known to benefit digestive health.
By incorporating these nourishing foods and drinks into your morning routine, you can protect your gut, stay energized, and feel satisfied throughout the day.