Though legend has it that hot girls have stomach issues, that doesn’t make the uncomfortable digestion and sometimes more serious problems associated with it feel any better. So what if the key to a healthy gut isn’t only about being mindful of what you eat but when you eat it, too? The most important meal for gut health, it turns out, is breakfast.

“A new morning is a blank slate for your gut,” says sports dietitian Roxana Ehsani, MS, RD. “What you feed yourself first thing directly affects gut health, which is linked to nearly every other system in the body, including your skin, heart, brain, and immune health

Greek Yogurt Topped With Fruits and Nuts

An easy option that’s extremely filling, Ehsani says that Greek yogurt provides you (and your gut) with needed probiotics. When you pair it with fruits, you’ll also get the added benefit of other vital nutrients. She points to berries, which are packed with fiber and antioxidants. Shapiro adds bananas (especially slightly underripe ones) contain resistant starch, which is a type of fiber that ferments in the colon and supports good bacteria for your gut.

As for nuts, Shapiros says that nuts in general provide fiber, healthy fats, and polyphenols. Ehsani recommends something like walnuts, which are rich in omega-3s and fiber.

A Power Smoothie

When made with whole foods and little to no added sugars, a smoothie is another way to get so many vital nutrients to support gut health. Ehsani recommends mixing kefir, which contains more live and active culture than a cup of yogurt and makes for a great smoothie base, with fruits like pineapple, mango, and flax seeds. The fruits will give you fiber and antioxidants while the flax seeds will give you added fiber and omega-3s.

Oatmeal

Ehsani explains that oats are a great source of whole grains and fiber. Mixing your oatmeal with Greek yogurt, fresh fruit, and walnuts, will give you the probiotics, fresh fruit, and antioxidants to support your gut. Shapiro suggests a fruit like apples, which contain pectin, a fiber that promotes the growth of beneficial bacteria.

Eggs

Shapiro says that while eggs aren’t a fiber source, they are a protein and can help stabilize blood sugar and slow digestion to support a calmer gut environment. She likes pairing it with a spoonful of kimchi or sauerkraut, which are fermented and rich in live probiotics and make for a yummy, savory breakfast.

Green Tea

If you’re thinking about trying to curb your coffee habit (plus, coffee is known to irritate the stomach, especially when you haven’t eaten anything), consider switching your daily iced latte for green tea. Shapiro says that green tea contains polyphenols, which studies show may support gut bacteria.