To protect your digestive system and reduce the risk of colorectal cancer, what you eat first thing in the morning plays a crucial role. Doctors emphasize that breakfast isn’t just about starting the day with energy—it can be an opportunity to cleanse the intestines, improve digestion, and lower the risk of certain diseases. According to Dr. Xu, four particular foods are especially beneficial if eaten on an empty stomach to help keep your gut healthy and functioning well.
Oatmeal is a powerhouse of dietary fiber, with about 5.3 grams in every 100 grams. This fiber stimulates bowel movements, speeds up intestinal transit, and helps prevent constipation—a factor linked to a reduced risk of colorectal cancer. Because oatmeal is a whole grain, it takes longer to digest and absorb, so portion control is important, particularly for those with sensitive digestion. Eating it in moderation ensures you get the benefits without overloading your system.
Sweet potatoes are another excellent choice. Rich in fiber, vitamin A, carotene, selenium, iron, potassium, copper, and healthy starches, they can significantly improve bowel regularity and help fight constipation. However, due to their high starch content, it’s best to balance them with lower-carb foods, especially for people with diabetes, to avoid sudden spikes in blood sugar levels.
Lotus root is often overlooked, but it’s packed with fiber—about 1.2 grams per 100 grams—and protein. These nutrients bind to bile salts, cholesterol, and triglycerides, reducing lipid absorption in the body. That said, lotus root is also relatively high in starch, so it should be eaten slowly and chewed thoroughly to aid digestion, particularly when consumed first thing in the morning.
Corn rounds out the list as a high-fiber, magnesium-rich option that helps stimulate intestinal movement and supports waste elimination. With 2.9 grams of fiber per 100 grams, it not only aids digestion but also contributes to colorectal cancer prevention. However, it’s essential to store corn properly and consume it fresh, as moldy corn can produce harmful aflatoxins—carcinogenic compounds linked to liver cancer and other serious health risks.
Starting your day with these four foods can do more than just keep you full—they actively support your digestive system, help cleanse your intestines, and provide nutrients your body needs to function at its best. Eating them mindfully and in proper portions ensures you get all the benefits while minimizing any potential downsides.