Popular foods get your metabolism going quickly in the morning

Pepper, ginger and turmeric are known to boost the metabolism – but do you want these spices for breakfast? Not really. Instead, you’d rather have warm porridge, which also boosts the metabolism thanks to the high fiber content in the oats. And these breakfast ideas will also help you start the day well:

Even more fiber than oat flakes: oat bran

Oat bran has 50 percent more fiber than oat flakes. Bran does not consist of the whole grain, but of the outer layers and the germ. These areas of the oats contain most of the grains’ vitamins, minerals, protein and fiber. Oat bran not only promotes digestion, but also has a detoxifying and cholesterol-lowering effect.

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Fresh berries

Fresh berries should be eaten as often as possible when the season allows. They taste great in fruit salad or as a topping on yoghurt and muesli. In winter, you can simply stir frozen raspberries or blueberries into warm porridge. Berries act as a metabolism booster because the small fruits are rich in fiber, vitamins and minerals.

Smoothies – metabolism booster in the morning

But berries aren’t the only thing that boosts your metabolism. In addition to their positive effect on the intestinal flora, their anti-inflammatory ingredients also protect the cardiovascular system and the immune system. Strawberries alone contain more vitamin C than lemons. That’s why experts recommend consuming a portion of organic berries three times a week – fresh or frozen.

Papaya is good for digestion

If you don’t have much time for a big breakfast in the morning, you can make a quick smoothie. This liquid meal also stimulates digestion and gets your circulation going. One fruit that aids digestion and is suitable as a smoothie ingredient is the papaya. Simple recipe idea: Put half a papaya, a tablespoon of linseed and water or ice cubes in the blender, and you’re done.

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Papayas are ideal breakfast fruits. They help against gastrointestinal complaints such as flatulence, stomach pain and constipation. This is due to the protein-splitting enzyme papain, which is present in high concentrations in the papaya fruit. The effect of papain is similar to the important digestive enzyme pepsin in the stomach and helps to break down proteins.

Spinach, lettuce and co.: green leafy vegetables

Green leafy vegetables also provide a lot of fiber. These include spinach, young nettles, lamb’s lettuce or wild herbs such as dandelion leaves, which are also suitable as a smoothie ingredient. The green vegetables bind toxins in the intestines, nourish healthy intestinal bacteria and thus regulate digestion. A small handful in a smoothie is enough, but it tastes better in combination with orange, lemon, avocado, mango or kiwi.

Caution: Too many vegetables and fruit can put a strain on the stomach and intestines, especially for smoothie beginners. Smoothies should therefore be drunk slowly and with plenty of saliva. The portions can be increased gradually so as not to strain the intestines. Too many leafy greens lead to digestive problems.

Regional superfood: linseed

Flax seeds also help you start your day. They go wonderfully with muesli, quark, yoghurt, smoothies or even on bread rolls. The small seeds are particularly effective against constipation when ground and with plenty of liquid and, thanks to their high fiber content, they form a protective film over the gastrointestinal tract. Chia seeds or psyllium seeds are also suitable as alternatives.

Warm porridge

How to prepare porridge:

Boil oat flakes and either water, milk or a milk alternative such as almond or oat milk to make a warm porridge. Even easier: overnight oats, which you can prepare the night before. Soaking makes breakfast more digestible, and adding different toppings makes it even more varied. Adding cinnamon stimulates digestion even more.

Oatmeal with a twist: Porridge bowl

Try this delicious porridge bowl: Boil mashed banana with oat flakes and water in a saucepan and add fruits and berries as desired.

Other toppings that we recommend include honey, cardamom or Ceylon cinnamon powder. Cinnamon in particular stimulates digestive juices, helps with stomach problems and improves circulation.

Rich in fiber: chia seeds

Chia seeds are known as a “superfood” because of their high content of fiber, protein and omega-3 fatty acids. They can be eaten in muesli or as a morning chia pudding. It is important to let the seeds soak in plenty of water beforehand. Only then can the nutrients be better absorbed by the body.

Healthy pudding made from chia seeds

Chia pudding can be easily prepared the night before, either with cow’s milk or in the vegan version. To do this, mix two tablespoons of chia seeds with about 120 milliliters of water, oat or nut drink, and refine with maple syrup, vanilla extract or cocoa nibs as desired. In the morning, serve the pudding with berries, apple slices, banana or almond slivers.

Healthy fats from almonds

Almonds are also good for the intestinal flora and stimulate digestion. The nuts are not only rich in fiber, but also contain healthy fats and essential nutrients. They also promote the growth of healthy intestinal bacteria, the so-called bifidobacteria and lactobacilli. The nuts can be prepared in a variety of ways: on their own, in muesli, as almond butter on wholemeal bread or as an ingredient in breakfast bars.

To take away: Almond granola bars

If you don’t have time for a big breakfast in the morning, you can prepare a homemade almond muesli bar to take with you. The bars provide enough energy and digestive fiber – without unnecessary amounts of sugar. For the recipe, roast 150 grams of oat flakes, 75 grams of sunflower seeds, 125 grams of almonds and 50 grams of sesame seeds in the oven at 180 degrees.

After about ten minutes in the oven, mix the nuts and seeds with a mixture of 50 grams of honey, 50 grams of maple syrup or date sweetener and 100 grams of melted coconut oil. Then spread the almond-honey mixture on a baking tray lined with baking paper and put it in the oven for another 20 minutes. When the tray has cooled, cut off individual bars and garnish with dark chocolate if desired.

Good for the intestines: yogurt

Thanks to the lactic acid bacteria and their probiotic effect, yoghurt is an ideal breakfast to get your digestion going. Either on its own or in muesli, yoghurt supports the intestinal flora in a natural way and also tastes delicious. For a lasting effect, yoghurt should be on the menu every day. Quark with linseed oil is also a good combination for irritable bowel syndrome or gastrointestinal complaints.

Bread made from wholemeal flour

In contrast to white flour, wholemeal flour should always be the first choice because it contains more fiber and minerals as well as B vitamins, is easy to digest and promotes digestion. In addition, wholemeal bread made from wholemeal flour, crushed grain or natural sourdough keeps you full for longer. Quark with olive oil or avocado tastes good with it – also full of fiber and unsaturated fatty acids.

Healthy banana bread

Banana bread acts as a fiber booster and stimulates digestion. Recipe suggestion: Heat 70 grams of coconut oil, dissolve two teaspoons of psyllium in three teaspoons of water, puree three bananas and mix with a pinch of salt. Add 150 grams of oat flour, 100 grams of almonds, two teaspoons of baking powder and half a teaspoon of baking soda and pour into a baking tin. Bake for 50 minutes at 180 degrees.

Drink plenty of water

Water is essential to life and not only regulates digestion, but also the cardiovascular system, dissolves salts and minerals and transports nutrients. Before breakfast, a glass of warm lemon water helps to start the metabolism and detoxification processes in the body. Known from Ayurveda, the daily ritual can be spiced up with a slice of ginger or mint leaves.

Coffee or green tea

Coffee and green tea also boost digestion. Coffee’s caffeine also increases blood pressure and gets the metabolism going. Green tea has a direct effect on digestion because it is particularly rich in catechins, which stimulate intestinal cells. Sencha, Gyokuro and Bencha are particularly digestive-friendly varieties.