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The #1 Best Breakfast to Reduce Inflammation, According to a Dietitian

An expert recommends beginning your day with this exact meal to help keep inflammation at bay.

Many experts believe that eating a well-balanced breakfast is the key to staying focused at work and energized throughout the entirety of the day. But not every breakfast choice will give you this effect. The key is to choose foods that are rich in nutrients and low in both added sugars and saturated fat.

While that stack of pancakes with sausage and bacon that you get at your favorite restaurant is undoubtedly delicious and satisfying, this type of breakfast can make you feel sluggish—real quick. That's not to say you should always avoid this decadent order, but if you're looking to crush your workday and stay energized until your late afternoon workout, all while protecting your body from chronic disease, you'll want to select breakfast foods that combat inflammation.

RELATED: 10 Best Breakfast Foods That Keep You Full, According to a Dietitian

First, it's helpful to understand which foods can stoke the fire of inflammation.

Which breakfast foods can make inflammation worse?

"Foods that may increase the risk of chronic inflammation are trans fats and partially hydrogenated oils found in ultra-processed foods and fried foods, as well as excess, added sugars, and refined grains," says Angie Asche MS, RD, CSSD owner of Eleat Sports Nutrition and author of "Fuel Your Body."

She adds that ultra-processed foods, such as donuts, pastries, sugary cereals, are especially guilty of causing inflammation—all of which are high in either added sugars or saturated fats (or both) while also low in protein and fiber.

"Ultra-processed foods are typically high in calories and lack a wide range of nutrients," says Asche.

What is the best breakfast to reduce inflammation?

oatmeal peanut butter berries
Shutterstock

"Ideally a high-quality protein source along with fiber-rich fruits, vegetables, or seeds," she says. "For example eggs with avocado and fresh raspberries, or a bowl of high-protein oats, such as Kodiak Cakes Protein Oats, with blueberries and flaxseed for additional fiber and antioxidants."

It's critical to eat antioxidant-rich foods because, as Asche points out when your body reaches an imbalance of free radicals and antioxidants, a condition known as high oxidative stress can occur.

"Oxidative stress is thought to worsen inflammatory diseases such as rheumatoid arthritis, as well as coronary artery disease and certain neurological disorders," she explains. "Several health conditions are linked to chronic inflammation."

So, who's ready to eat all of the berries and seeds? For more health tips, be sure to sign up for our newsletter. After, read these next:

Cheyenne Buckingham
Cheyenne Buckingham is the news editor of <Eat This, Not That!, specializing in food and drink coverage, and breaking down the science behind the latest health studies and information. Read more