When it comes to breakfast, you can’t afford to take any shortcuts if you want to start your day off right.

This vital meal has the ability to kick-start your day and put you in the appropriate frame of mind to confront anything life may throw your way.

Some breakfast foods, unfortunately, have the potential to cause inflammation throughout the body.

This happens when your body sends in white blood cells to protect a region from danger, according to Harvard Medical School.

When you eat certain foods, your arteries form plaque, which triggers a white blood cell reaction and the resulting inflammation.

Chronic inflammation develops when your body is persistently inflamed over time. You can avoid this dangerous reaction by keeping track of what you eat, especially for breakfast.

It may seem difficult to keep track of your favorite breakfast items, but we enlisted the help of a panel of experts to determine which foods cause the most inflammation in the morning. If you wish to avoid inflammation, avoid these foods and instead choose healthier options.

Cakes, Pastries, Pancakes

Sweet, sugary foods can be problematic at any time of day, including first thing in the morning.

“Breakfast pastries such as muffins and scones contain high amounts of added sugar which promotes inflammation by way of altering the gut microbiota,” explains Kaytee Hadley, RDN, MSNHL, CPT, founder of Holistic Health and Wellness. “In other words, eating a lot of processed sugar feeds the ‘bad bacteria’ which causes the lining of the gut to become compromised, creating inflammation throughout the entire body.”

Cereals 

Not all cereals are made equal, and this morning staple can cause major problems if it contains wheat or has an excessive amount of sugar.

“Cereals containing wheat can increase intestinal permeability, allowing molecules to pass through the gut lining and enter the body, causing an immune response and inflammation,” adds Hadley. “Additionally, breakfast cereals often contain a lot of added sugar which promotes inflammation by feeding ‘bad bacteria’ in the gut.”

Sugary oatmeal

According to Samantha Presicci MCN, RD, LD, CPT, and Whole30 Certified Coach, “Even though oatmeal is a quintessential breakfast food, for many people it tends to lead to a blood sugar roller coaster since oatmeal contains mostly carbohydrates.”

“This unstable blood sugar can then drive inflammation and energy dips, as well as cravings throughout the day.

So for a low-sugar, low-inflammation breakfast, avoid the sweet packets of oatmeal and opt for a plain version with nut butter, eggs or some avocado for a more balanced diet.

Shakes

When you’re in a hurry, a quick protein shake sounds like the ideal way to have your nutritional needs met without wasting time.

However, there are a few solid choices out there, “many meal replacement shakes contain a myriad of ingredients that drive inflammation, from refined carbohydrates to processed vegetable oils,” according to Presicci.

The expert recommends to “make your own shake at home with a balance of real food ingredients, including protein and healthy fat.”

Processed meat

If you enjoy starting your day with a sizzling pan of bacon, you may want to adjust your intake slightly if you have had previous inflammation.

“Sausage, bacon, and other highly processed breakfast meats can cause inflammation due to their high concentration of saturated fats,” adds Hadley. “These fatty acids increase the activity of inflammatory genes as well as inflammatory molecules in white blood cells.”

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