Feed your gut the good stuff with these hearty breakfast ideas.
You’ve probably heard about how closely your gut health is linked to your overall health. The state of your gut microbiome — the ecosystem of trillions of microorganisms primarily residing in your colon — has a surprising impact on many health factors, including digestion and metabolism, immunity and bone density, mood and cognition, and even prevention and/or or or expression of chronic diseases.
There are also a variety of lifestyle habits and environmental factors that can affect gut health, and diet is huge. What and how you eat (and drink) can directly affect that delicate balance of the gut microbiota. And that’s good news, because it means you have the power to boost your own gut health, one bite at a time. And it all starts with meal number one: breakfast.
Eating for better gut health
When coming up with gut-healthy breakfast ideas, keep in mind the main types of foods and nutrients that support the microbiome. Shoot for plenty of fiber — think whole grains, avocado, oats, nuts, fruits, and veggies — which literally feed your healthy gut bacteria and keep your digestive system moving. Prioritize anti-inflammatory foods, such as healthy fats (think: avocado, smoked salmon, nuts and seeds) and antioxidant polyphenols found in plants (i.e. fruits, vegetables, legumes, grains). Include some probiotic foods whenever possible, including fermented foods like yogurt, kimchi, and kefir, which are great smoothie additions; these foods introduce more healthy bacteria (known as probiotics) into the gut to help it thrive. And finally, try as hard as you can to keep added sugars and artificial sweeteners, fried foods, processed meats, and packaged foods to a minimum, as these ingredients can inflame the gut and often lack the natural fiber your biome craves. .
Breakfast can often be an afterthought due to packed schedules and busy mornings, so no-fuss filling ideas are a must. Here are some easy and delicious ways to start your day with a gut-healthy boost.
Gut-healthy breakfast ideas
Yogurt With Muesli And Berries
:Two-Ingredient Homemade Yogurt
This classic breakfast might already be a go-to for you — and if it is, you can be even more proud of the fact that it feeds your healthy gut bacteria. Yogurt is an excellent source of probiotics, while the oats in granola and the berries are loaded with prebiotics. Plus, berries are packed with anti-inflammatory compounds, vitamins, and fiber.
Whole wheat toast with avocado, runny egg and hemp hearts
:Basic Avocado Toast
The fiber in avocado and wholemeal bread helps your intestines digest and metabolize optimally. Hemp hearts are also a great source of anti-inflammatory omega-3 fatty acids, while avocados pack a hefty dose of plant compounds. Start with this basic avocado toast recipe, then top with an egg your favorite way and a pinch of hemp hearts for the protein.
:6 Ideas for savory, high protein toast that take less than 10 minutes to make
Smoothie With Kefir, Bananas, Linseed And Frozen Berries
:Try similar: Raspberry Smoothie Bowls
The convenience of a smoothie or smoothie bowl on a busy morning is hard to beat, and it’s just a bonus that they’re so easy to fill with superfoods. The kefir in this smoothie recipe (a tart and tangy fermented milk similar to yogurt) will provide you with healthy bacteria to boost your microbiome and digestive system. If you prefer yogurt, go for it (opt for low-sugar brands). Bananas, flax and berries provide the prebiotic fuel bacteria need to thrive.
We also love this similarly gut-healthy and vibrant mango-turmeric smoothie: a blend of kefir, banana, mango, turmeric, black pepper (which helps unlock turmeric’s anti-inflammatory powers).
Tofu Scramble With Broccoli, Onion And Garlic
:Try Similar: Vegan Breakfast Burrito With Tofu Scramble
Plant-based readers will probably agree when I say that tofu scramble is a satisfying and delicious breakfast that can also help you clean out your vegetable drawer. Tofu is a great source of omega-3s and protein, while broccoli, onion, and garlic are all packed with polyphenols and are powerful prebiotics. Not a tofu fan? Scrambled eggs also work well here. Feel free to add and swap veggies (or beans) to suit your taste. And when you’re on the go, tuck that savory, high-fiber scramble into a hearty whole-wheat tortilla for easy eating.
Huevos Rancheros With Beans, Avocado, Onions, Peppers, Salsa, Whole Wheat Tortilla, Yoghurt and Egg
:Try similar: Skillet Poached Huevos Rancheros
Sunday brunch, anyone? Not only is huevos rancheros an irresistible breakfast choice, but you can also load your plate with gut-healthy foods. Substituting spicy yogurt for sour cream gives you a serving of probiotics, while beans (we like black beans and/or refried beans here) and onions provide prebiotics and fiber. Finally, the avocado, onions, peppers, and salsa provide the plant compounds your body craves.
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