10 breakfasts for a healthy gut
Often called our second brain, our gut can have a major impact on how we feel overall. These nutritious breakfasts contain plenty of gut-healthy ingredients, from fibre-rich greens to kefir
Looking for morning meals to keep your gut healthy? Want to use ferments like kefir and miso in your breakfasts? Take a look at the recipes below, then check out our healthy oat recipes, easy low-calorie breakfast recipes and sourdough recipes for a healthy gut. We also have recipes for a healthy gut, high fibre foods and high-fibre breakfast recipes. For more breakfast recipes, check out our easy breakfast recipes.
Our digestive system, or gut, is vital to health as it not only converts the energy from our food, it also makes the majority of our neurotransmitters (brain chemicals) and houses around 80% of our immune system. It's vital that you support your gut through the diet with good levels of fibre, for this is what the microbiome feed on, as well as lots of vitamins and minerals that help keep your gut, and you, in good health all year round.
10 breakfast ideas for a healthy gut
This fruity kefir smoothie is a great on-the-go, gut-friendly breakfast option. Kefir is a milk drink which has been fermented by lactic acid bacteria and yeasts to provide a natural source of probiotics. Don’t worry if your diet is dairy–free – you can use coconut or water-based kefir instead.
Shakshuka is typically comprised of spices, eggs and tomatoes, but here we've decided to mix things up a little, making it green and healthy with asparagus tips and broad beans. This dish is loaded with plenty of gut-healthy fibre, protein, vitamins and minerals.
All it takes is 10 minutes and five ingredients to make these vegan overnight oats, topped with grated apple, coconut yogurt and maple syrup. Oats are a great source of prebiotic fibre, which feed the beneficial bacteria in your gut. Plus, apples offer pectin, which supports digestion.
These easy figs on gut-friendly sourdough toast with labneh are super-quick and easy to make. This recipe is creamy, yet good for you and veggie-friendly. Ready in just 15 minutes, these make for a mouthwatering breakfast, brunch or snack.
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Liven up a storecupboard staple with this super-simple dish. Chickpeas are high in fibre, especially a soluble fibre called raffinose, which is broken down by beneficial gut bacteria to support regular bowel movements. Avocado offers a bunch of healthy nutrients such as magnesium, zinc and potassium to support digestion.
These easy pancakes are dairy-free and gluten-free, as well as being low in calories. Using just three ingredients, they are super quick to whip up – the peanut butter makes them sturdy so they’re easy to flip.
Try this vibrant breakfast bowl with crunchy granola, blueberries and shaved coconut for an antioxidant-rich vegan brunch.
You can soak oats in any milk overnight but we love the creaminess that coconut milk gives. This makes a few portions for the week, so you get a healthy breakfast that’s quick to make in the morning.
Creamy avocado and delicious smoked salmon feel like an indulgence, but this dish also offers plenty of healthy fats, omega-3 and fibre-rich rye.
A nourishing breakfast, brunch or snack, this lassi smoothie bowl is packed with mango and banana. Top with chia seeds and pistachios for crunch.
Tracey Raye is the health editor for olive and BBC Good Food. Tracey, MSc, is a registered nutritionist, holding a master’s degree in personalised nutrition. She is passionate about harnessing the power of all things health and well-being in a way that enhances, rather than limits, our lives. She covers our nourishing recipes and collections, oversees our health strategy and stays adrift of the latest health and lifestyle trends in order to bring you the tools and inspiration you need to find what health means for you.
Tracey Raye is the Health Editor for Olive and BBC Good Food. She oversees all health, nutrition and fitness related content across the brands, including the bi-annual Healthy Diet Plan, monthly Health Edit newsletter and health column in the magazine.