The expert gave advice to people with food restrictions

People with gluten intolerance (celiac disease) can start the morning with buckwheat or corn porridge, smoothies or fruit salad, advised Adelina Muryasova, managing director and co-founder of the GASTRO CLINIC. She told Izvestia on March 2 that a gluten-free breakfast can be just as tasty and nutritious as a traditional one, if you choose the right foods.

According to the expert, it is important for people with gluten intolerance not only to exclude it from the diet, but also to ensure a balanced diet. Muryasova noted that gluten-free bread is easy to make yourself from rice, corn or buckwheat flour. However, if this is not possible, then it is easy to find it in the supermarket.

In addition, you can diversify your diet with buckwheat and corn porridge. These cereals are also rich in nutritional properties, such as oatmeal.

"It is important to add healthy fats to porridge, such as nuts, vegetable or animal proteins. This will make the breakfast balanced," the expert added.

Muryasova called fruit salad or smoothies another nutritious option for the morning menu.

For those who suffer from lactose intolerance, there is also an alternative in the modern world. The expert noted that there are plenty of options for lactose-free milk and herbal drinks in stores.

"Lactose-free milk tastes more and more like the usual cow's milk, so the transition will be painless. In addition, it often contains the enzyme lactase, which helps the body break down lactose. Almond, soy, coconut, and oat milk are the perfect base for porridges, smoothies, or smoothies. It is important to choose drinks without added sugar so that breakfast remains healthy," Muryasova added.

However, the expert warned that it is necessary to take care of the quality of breakfast, even if there are no food intolerances. The main goal is to give the body a balanced set of nutrients and energy before lunch. She advised to include whole-grain bread and high-quality protein in the menu: eggs, fish, cottage cheese, poultry meat, fresh vegetables and fruits.

"The most important thing is to listen to your body. If you feel exhausted, bloated or sore after eating, be sure to consult a doctor and check if you have any hidden food intolerance," Muryasova concluded.

Earlier, on February 25, biologist Irina Lyalina told Izvestia about the benefits and harms of cottage cheese. According to her, if improperly stored, pathogenic microorganisms begin to multiply in cottage cheese, which in some cases leads to poisoning. In addition, the product can cause allergies in people with lactose and casein intolerance, and its excessive consumption can overload the kidneys due to excess protein.