Breakfast is truly the most important meal of the day, but there are still many people that don’t look at it this way. There are also those who do realize its importance, but make the wrong choices with their breakfast.
This is particularly important for anyone with Candida overgrowth or gut dysbiosis. Eating a healthy breakfast can help you to maintain stable blood sugar, avoid food cravings, and get a great start on the nutrients your body needs to get through the next few hours.
In this post, I’m going to share some tips to get the most benefit from this important first meal of the day. You can also check out our Candida-safe breakfast recipes for some delicious ideas.
Mistake #1: Eating Breakfast At The Wrong Time
Some people rise early, but don’t get around to having breakfast until they have been up for a few hours. This could be because they are busy and don’t want to take the time out, or simply because they just don’t feel like eating yet. The problem with this is that by the time they do decide to sit down and eat, they tend to be really hungry. Then, it becomes difficult to satisfy the hunger without over eating (or eating the wrong foods). It also means that breakfast is now going to be closely followed by the lunchtime meal.
Many of those who have to go out to work have a specific time for their lunch break each day. So either they eat again, despite still being full from breakfast, or they skip lunch altogether. Eating when already full can make you feel uncomfortable and lethargic. Skipping lunch is also likely to make you hungry by late afternoon, and may cause you to indulge in unhealthy, sugary snacks that could feed a Candida overgrowth.
Don’t forget the real purpose of breakfast. A good breakfast should supply you with the nutrients and energy that you need to get through the first part of the day. Many experts recommend having breakfast about one hour after rising.
Mistake #2: Eliminating The Fat
Second, realize that fatty foods are not necessarily unhealthy. Over the past 20 years or so, many people who try to eat healthily have really focused on eliminating the fat from their diet. The problem with this is that a fat-free breakfast can leave you unsatisfied an hour or two after eating it. It is usually the fat content in a meal that makes you feel full. Carbohydrates, on the other hand, won’t satisfy your hunger for so long and are more likely to spike your blood sugar, which is bad news for Candida sufferers.
Incorporating some healthy fats into your breakfast, like yogurt or avocado, is easy. Other good options are nuts or nut butters. Check out our foods to eat list for more Candida-safe fats and oils. Just remember to eat a balanced breakfast, incorporating lots of healthy fats and protein, and you will have plenty of energy all morning.
Mistake #3: Not Enough Protein
Another very common breakfast mistake is not consuming enough protein. Protein adds to that ‘full feeling’ that you get after eating. If you don’t eat enough protein, you run the risk of experiencing mid-morning hunger pangs.
You can get a good dose of protein from a couple of eggs. This baked eggs skillet recipe is a great place to start. Alternatively, try spreading a little nut butter on some toasted coconut bread. Research also shows that having some protein at each meal can help to preserve lean muscle mass.
Mistake #4: A Fiber Shortage
To eliminate Candida, and stick to your Candida diet, you need to avoid a high carbohydrate breakfast. Starting your day with a big dose of carbs is likely to spike your blood sugar and leave you hungry soon afterwards. Including some fiber gives you a fuller feeling for a longer period of time. Making your own Bircher muesli is a good option. Adding some vegetables to your breakfast is another great way to achieve this.
If you like to drink a smoothie for breakfast, boost the amount of fiber you are consuming by adding chia or flax seeds. If you go with the flax seeds they will need to be ground up first so you can maximize their nutritional value. Fiber in your diet also helps to promote the proper functioning of your digestive tract.
Mistake #5: Not Eating Enough
It is a common practice for many people to grab a bite to eat as they leave their house in the morning. They assume this will provide them with everything they need to start the day.
The problem is that such a small breakfast is bound to leave you hungry a short time later. This may lead to you reaching for an unhealthy snack or something that isn’t approved for the Candida diet. When you are out and about, be sure to carry snacks such as boiled eggs, nuts, or baked goods (from our recipes) with you so you can avoid temptation.
If you more tips on how to fine-tune your diet, cut out the sugars, and stop feeding your Candida, check out my Ultimate Candida Diet program. Changing your diet can have a huge impact on your health, so why not give it a try!