Start your day the right way by fueling up on these best morning foods and drinks. Support the hard work your body did overnight by breaking your fast effectively and productively.
Every morning when you wake up, your body is in a fasted state. But while you were sleeping, your body was hard at work repairing your cells, restoring energy, and releasing hormones.
This makes breakfast an extra important time to put thought into what goes in your body. The wrong foods can erase the hard work your body did while you were sleeping.
Choosing nutrient-rich foods and drinks can help support your body’s natural detox channels and set you up for a productive day.
Here are the best morning foods and drinks you can start your day with.
Water should be the first thing you drink when you wake up! After going six to eight hours without water while sleeping, it’s a good idea to rehydrate.
Water is necessary for proper digestion. Research shows that staying hydrated by drinking proper amounts of water can also help reduce the risk of obesity.
Staying hydrated also ensures that you’ll be sharp throughout the morning. Research shows that even mild dehydration of 1 to 2 percent of body water loss can impair cognitive performance.
Drinking water throughout the day can also help flush toxins out of the body by increasing urinary output.
2. Green tea with lemon
Most of us need something hot and caffeinated in the morning to get us going. Try replacing your morning cup of coffee with green tea and lemon to clear toxins from the body.
Green tea has been shown to enhance the production of detox enzymes to prevent the growth of cancerous chemicals.
One study found that green tea epigallocatechin gallate (EGCG) catechins boosted the production of detox enzymes that belong to the glutathione S-transferase (GST) family by as much as 80% in some people.
According to the study’s lead investigator, GST enzymes are crucial for protecting the body against cancer-chemicals and other toxins by converting them to non-toxic chemicals.
To get more out of your tea, add lemon. Research shows that citrus juices help make sure that green tea’s antioxidants remain even after they are digested to increase the amount your body absorbs.
Oatmeal is full of complex carbs to provide long-lasting energy and fiber to fill you up and stimulate digestion.
Specifically, oatmeal contains a type of soluble fiber called beta-glucans that have been shown to contain anti-inflammatory, anti-obesity, anti-tumor, anti-allergic, anti-osteoporotic and immune-boosting properties.
Some people take beta-glucans in supplement form, but you can naturally add it to your diet by starting your day off with a bowl of oatmeal.
Plus, oatmeal is a best morning food because it goes great with some of the other items on this list, including hot green tea. Try adding berries and flaxseed to your oats for a fiber and nutrition boost.
Berries are incredibly nutrition-dense. They are an excellent source of fiber and antioxidants, especially anthocyanins.
Research shows that anthocyanins may inhibit carcinogenesis and protect against cancer. Anthocyanins also protect against cardiovascular disease, age-related declines in cognitive function, blood sugar problems, and body weight and adipose tissue increases.
If you like to exercise in the morning, then try eating some berries beforehand. Research shows that they can help you recover by reducing exercise-induced oxidative stress and maintaining circulating neutrophil white blood cell levels.
Try adding fresh or frozen berries to a smoothie made with almond or coconut milk, nut butter or coconut oil, and some supergreens powder.
If it’s hard for you to fit more vegetables in your diet, then we suggest starting your day with them. You’ll have a serving of vegetables in even before you leave for the day!
Green, leafy vegetables, such as spinach, contain a wide variety of antioxidants, especially chlorophyll, which has been shown to protect against certain cancers.
Recently, spinach has made headlines for its ability to improve athletic performance. According to one study, spinach contains a compound called ecdysterone that has been shown to act similar to an anabolic steroid to increase muscle mass and strength.
Spinach is easy to incorporate into a smoothie. You can also enjoy some in an omelette for a high-protein meal that will help fill you up until lunch time.
As one of the best morning foods, eggs are high in protein to keep you full and focused throughout the morning. Research shows that protein-rich, energy-restricted diets yielded better weight loss, fat mass loss, and preservation of lean mass than low-protein, energy-restricted diets.
The same study found that high protein, energy-restricted diets also reduce triglycerides, waist circumference, and blood pressure.
If you’re used to eating something starchy and full of sugar first thing in the morning, such as a bagel, muffin, or toast, then switching to eggs can help support your weight loss efforts and stabilize blood sugar levels.
7. Supergreens powder
Starting your day with a high-quality supergreens powder made with fruits, vegetables, and herbs, and fiber checks all the boxes for your best morning foods and drinks.
It’s especially helpful if you’re always running out the door without breakfast. You should be able to add a scoop or two to water, shake or stir, and go!
SolFuel Greens contains a superfood antioxidant blend, a vegetable antioxidant blend, and a digestive enzyme and probiotic blend to ensure you’re getting maximum absorption.
A one-scoop serving of the mocha boost flavor contains 48 calories, 1 gram of fat, 7 grams of carbs, 1.84 grams of fiber, and 2 grams of protein, 2.08 grams of vegetables, 507 mg of fruits, 327 mg of digestive support nutrients, and 114 mg of a probiotic blend.
8. High-fiber bar
Enjoying a high-quality fiber bar first thing in the morning serves several purposes. First, it helps get more fiber in your diet, which is something most Americans struggle with.
It also satisfies your sweet tooth and can be used to replace nutrient-poor foods, like muffins and packaged foods.
One SolFuel Chocolate Fiber Mint Bar contains 11 grams of fiber from a soluble dietary fiber called tapioca dextrin, which helps support regularity, and a prebiotic fiber called inulin.
Research shows that prebiotic fibers help support a healthy gut microbiota to boost immune health. SolFuel Chocolate Fiber Mint Bar is also naturally sweetened with allulose, stevia, and erythritol, which have a minimal impact on blood sugar levels.
You’ll be amazed with your level of performance when you each day with the best morning foods and drinks that fuel you up for success!