How to understand that you have a good day? You can start it with a delicious, hassle-free, nutrient-rich breakfast (extra credit if caffeine is involved). Indeed, while you can I think so that you can get away with climbing a scarf at a granola bar and sprinting out the door if your stomach has anything to say about it — and it certainly will throughout your meeting at 10:30 a.m. when you’re already hungry — you have room for improvement. Taking care of yourself and the friendly bacteria that make up your gut microbiome early in the morning is more than just a nice thing … it’s something you have to do.
Fortunately, many good ingredients for your gut are extremely good for fast, easy and flavorful breakfasts. “Fiber, 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 for maintaining the balance of your microbiome, as they provide live and active crops 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 function. TL; DR: Eating a gut-friendly breakfast as often as possible is vital to your fitness. and mental health in the short and long term.
That said, having time to serve a microbiome-friendly meal before 10 a.m. is a great luxury and requires more energy (and brain space) than many of us before we get at least one latte in our system. The solution is simple: The following Gans-friendly breakfast recipes, all approved by Gans, control every taste and nutritional benefit. Best piece; Everything takes five minutes or less to prepare. Take them while they are hot.
5 easy, gut-friendly breakfast recipes that will start your day right
1. Easy Blueberry Overnight Oats
Greek yogurt and oats in this recipe offer one or two punches in terms of benefits for toning the gut: Yogurt is full of probiotics that help balance your microbiome and oats in this recipe offer a full 31 grams ( !) fiber. Blackberries, coconut and almonds are also great for your heart health, thanks to their antioxidants, fiber and healthy fats. We love this recipe because you can make a big batch of it earlier and just take a single portion out of the fridge on a drowsy everyday morning.
Find the recipe: Easy oats with raspberry overnight
2. Smoothie Greek Yogurt
Talk about smoothie swoon. Not only does this amazing strawberry-colored smoothie include, you guessed it, Greek yogurt rich in probiotics, but it also requires oatmeal full of fiber and peanut butter or almond full of protein. Adding berries and bananas boosts the vitamins, minerals and fiber you will get to start your day. And since hydration is an extremely important part of a healthy gut, it’s never a bad idea to swirl extra fruit or electrolyte-rich drinks left in your fridge or freezer — you can think of it as a complete waste – for free ( and endlessly forgiving) breakfast recipe. Need to use extra spinach? You bet. Coconut water; Even better.
Find the recipe: Greek yogurt smoothie
3. Savory yogurt bowls
It opens the eyes: Given the bitter composition of ingredients such as kefir and yogurt, you do not always have to follow a sweet direction to take advantage of their probiotic benefits. Using salty ingredients also helps you avoid any added sugars that could lead to a drop in energy 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 follow the vegetarian route and try your favorite yogurt brand with gut-friendly chickpeas or roasted cauliflower. Whatever taste profile you choose, do not forget to toss your bowl with fresh (and anti-inflammatory) herbs.
Get the recipe: Savory yogurt bowls
4. Toast with cottage cheese
Forget avocado toast for a few minutes, fam. Instead, try making toast with cottage cheese to take advantage of the protein and probiotics in creamy cottage cheese. (Okay, okay, adding avocado on top of this delicious dish would be a significant move.) Bonus points for hitting cottage cheese, which adds a pleasant change to the texture of this easy bowel-toning breakfast. Fill your toast with whatever you want, from sliced almonds and strawberry jam to smoked salmon with cucumbers and all bagel spices.
Get the recipe: Toast with cottage cheese
5. Five-minute bowl of quinoa for breakfast
Tired of the normal old oatmeal? Same. We love to exchange it with quinoa as a base for some of our favorite gut-friendly breakfast recipes, and this is a prime example. The wonderful taste of nuts and the high content of fiber and proteins of quinoa combine perfectly with sweet or savory toppings, so you have many opportunities to customize them. (Information: This recipe can be made completely vegan with the use of non-dairy milk.) If you are preparing meals, you can cook a large batch of quinoa in advance and adjust the resulting bowls each day.
Get the recipe: Five-minute breakfast bowl
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