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5 gut-friendly breakfast recipes that are easy to make

5 gut-friendly breakfast recipes that are easy to make
It’s time for a collective gut check. Find expert-backed information here for leveraging science to reap the many physical and mental health benefits of a balanced microbiome. read more

How do you know you’re guaranteed a good day? You’ll start with a delicious, hassle-free and nutritious breakfast (extra credit if caffeine is involved). Indeed, while you may to think that you can get away with burning down a granola bar and sprinting out the door, if your stomach has anything to say about it – and it sure will, throughout your 10:30 a.m. meeting when you’re already starving – you still have some room for improvement. Making sure you’re feeding yourself and the friendly bacteria that make up your gut microbiome early in the day is more than a fun thing to do…it’s a must.

Fortunately, many ingredients that are good for your gut are ideal for a quick, easy and tasty breakfast. “Fibre, which is found in foods such as oats, whole grains, legumes, nuts, and vegetables, can help prevent constipation and normalize bowel movements,” says Keri Gans, RDN. Fermented foods, such as Greek yogurt, kefir, sauerkraut, and kombucha, are also essential to keep your microbiome in balance, as they provide live and active cultures known as probiotics. According to Gans, maintaining a healthy gut is an important part of boosting your immune system, energy levels, mood, and even your cognitive functioning. TL; DR: Eating a gut-friendly breakfast as often as possible is vital for both your physique and mental health in the short and long term.

That said, having the time to serve a microbiome-friendly, multi-course meal before 10 a.m. is a great luxury, and it requires more energy (and brain space) than many of us have before we have at least one latte. in our system. The solution is simple: the following gut-friendly breakfast recipes, all approved by Gans, that tick every box when it comes to taste and nutritional benefits. Best part? They all take five minutes or less to prepare. Grab them while they’re hot.

5 easy, gut-friendly breakfast recipes to start your day right

1. Easy Blueberry Overnight Oats

Photo: two healthy kitchens

The Greek yogurt and oats in this recipe have a one-two punch when it comes to gut-boosting benefits: the yogurt is packed with probiotics to help balance your microbiome, and the oats in this recipe provide a whopping 31 grams (!) of fiber. The blueberries, coconut and almonds are also excellent for heart health, thanks to their antioxidants, fiber and healthy fats. We love this recipe because you can make a big batch ahead of time and just scoop a serving from the fridge on sleepy weekday mornings.

Get the recipe: Easy Blueberry Overnight Oats

2. Greek Yogurt Smoothie

Photo: Well plated

Speaking of smoothie swoon. Not only does this amazing strawberry-tinted smoothie contain, you guessed it, probiotic-rich Greek yogurt, but it also calls for fiber-rich oatmeal and protein-rich peanut or almond butter. The addition of berries and bananas boosts your edge on the vitamins, minerals, and fiber you’re taking in to start your day. And since hydration is a super-important part of a healthy gut, it’s never a bad idea to toss extra electrolyte-rich fruits or beverages into your fridge or freezer—think of this as the ultimate waste-free (and endlessly forgiving) breakfast recipe. Extra spinach to use up? Sure. coconut water? Even better.

Get the recipe: Greek Yogurt Smoothie

3. Savory yogurt bowls

Kath Eats
Photo: Kath Eats

Blinding info: Given the tartness of ingredients like kefir and yogurt, you don’t always have to go in a sweet direction to reap their probiotic benefits. Using savory ingredients will also help you avoid added sugars that can lead to an energy crash later in the morning. We love these savory yogurt bowls because adding salmon to your breakfast is a great way to get some extra protein and omega-3 fatty acids in the morning. You can also go the vegetarian route and top your favorite yogurt brand with gut-friendly chickpeas or roasted cauliflower. Whichever flavor profile you choose, don’t forget to shower your bowl with fresh (and anti-inflammatory) herbs.

Get the recipe: Savory yogurt bowls

4. Toast with cottage cheese

Photo: A couple is cooking

Forget the avocado toast for a few minutes, fam. Try making cottage cheese toast instead to take advantage of the protein and probiotics in creamy cottage cheese. (Okay, okay, adding avocado to this delicious dish would be a major powerhouse.) Bonus points for whipping the cottage cheese, which puts a delicious twist on the texture of this easy, gut-boosting breakfast. Top your toast with anything from slivered almonds and strawberry jam to smoked salmon with cucumbers and anything with bagel herbs.

Get the recipe: Toast with cottage cheese

5. Five-minute quinoa bowl

Photo: Running on real food

Bored of plain old oatmeal? The same. We’re happy to swap it out for quinoa as a base for some of our favorite gut-friendly breakfast recipes, of which this is a prime example. Quinoa’s delicious nutty flavor and high fiber and protein content pair perfectly with sweet or savory toppings, so you have plenty of opportunity to customize your own taste. (FYI, this recipe can be made completely vegan using non-dairy milk.) If you enjoy meal prep, you can prepare a large batch of quinoa ahead of time and adjust the resulting bowls every day.

Get the recipe: Five minute breakfast bowl

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