Speed ​​up your metabolism starting with breakfast – nutritionist names the best options

Speed ​​up your metabolism starting with breakfast - a nutritionist named the best options

If you treat yourself to warm porridge with oatmeal in the morning, you will not only stay full for a long time, but also speed up your metabolism. Here you can find out which foods are also true metabolism boosters.

Pepper, ginger and turmeric are known to speed up your metabolism, but do you want these spices for your breakfast too? Most likely no. Then give preference to warm porridge, which also speeds up metabolism due to the high fiber content of oats. These breakfast ideas will also give you a good start to the day.


“Cook oatmeal with water, milk or a milk alternative, such as almond or oat drink, to create a warm porridge. Adding cinnamon further stimulates digestion,” says nutritionist Igor Strokov exclusively for MedicForum.
Try the following delicious porridge: Boil mashed bananas with oatmeal and water in a saucepan and add fruits and berries if desired.

Cinnamon, in particular, stimulates digestive juices, helps with stomach problems and improves blood circulation.

Oat bran: even more fiber than oatmeal

Oat bran has 50 percent more fiber than rolled oats. Bran does not consist of the whole grain, but rather the outer layers and the germ. These areas of the oats contain most of the vitamins, minerals, proteins and fiber of the grain.

Oat bran not only aids digestion, but also has detoxifying and cholesterol-lowering effects.

Green Leafy Vegetables

Green leafy vegetables are also high in fiber. These include spinach, baby nettles, lamb salad or wild herbs such as dandelion leaves, which are also suitable as a smoothie ingredient.

“Green vegetables bind toxins in the intestines, nourish healthy intestinal bacteria and thereby regulate digestion. A small handful in a smoothie is enough, it will taste better in combination with orange, lemon, avocado, mango or kiwi.”
Attention: Too much vegetables and fruits can put stress on the stomach and intestines, especially for those new to smoothie making. This is why smoothies should be drunk slowly and with good salivation.


Flax seeds will also help you start your day. They go great with muesli, cottage cheese, yogurt, smoothies and even buns. The small seeds are especially effective against constipation if crushed and washed down with plenty of liquid, and due to their high fiber content they create a protective film on the gastrointestinal tract.

“Chia seeds or psyllium seeds are also suitable alternatives.”

Chia seeds

Chia seeds are called a “superfood” due to their high fiber, protein and omega-3 fatty acid content. They can be eaten with granola or as a morning chia pudding. It is important to soak the seeds in enough water beforehand. Only then can nutrients be better absorbed by the body.


Almonds are also good for intestinal flora and stimulate digestion. Nuts are not only rich in fiber, but also contain healthy fats and essential nutrients.

“They promote the growth of beneficial gut bacteria called bifidobacteria and lactobacillus. Nuts can be prepared in many ways: plain, in granola, as almond butter on whole grain bread, or as an ingredient in breakfast bars.”


Thanks to lactic acid bacteria and their probiotic effect, yogurt is an ideal breakfast for improving digestion. Yogurt, whether plain or in granola form, naturally supports your intestinal flora and also tastes delicious.

Whole grain bread

Unlike white flour, whole wheat flour should always be the first choice as it contains more fiber and minerals as well as B vitamins, is easy to digest and aids digestion.

“Whole grain bread, made from wholemeal flour, cracked grain or natural sourdough, keeps you feeling full longer. Cottage cheese with olive oil or avocado goes well with it – they are also full of fiber and unsaturated fatty acids.”

Drinking water

Water is essential for life and regulates not only digestion, but also the cardiovascular system, dissolves salts and minerals and transports nutrients. Drinking a glass of warm lemon water before breakfast helps start the body's metabolism and detoxification processes.

Coffee or green tea

Coffee and green tea also improve digestion. In addition to caffeine, coffee also increases blood pressure and speeds up metabolism.

“Green tea has a direct effect on digestion as it is particularly rich in catechins, which have a stimulating effect on intestinal cells.”

Earlier, MedicForum wrote about the benefits of cocoa for blood vessels.

Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.