Your overall health is dependent upon the ability of your gut to properly function. Your gut is responsible for breaking down the food you eat and processing it into vitamins, minerals and other essential nutrients needed to help fuel your entire body. Your gut aims to keep functions like hormone balance, energy production, and expulsion of toxins all as regulated as possible.
Your gut is actually so powerful that:
• 70-80% of your body’s immune cells are located within it
• 95% of the body’s serotonin is found within the gut
• 100 million neurons that create various neurotransmitters to help regulate mood can be traced back to your gut
The Bottom Line: What you consume directly affects your entire body.
Fueling your body with essential nutrients on a regular basis allows for ultimate optimization of your gut. With nutrient-dense foods that are also filling and healthy, you will look better and feel better, beginning from the inside out!
Start with these 5 breakfast ideas that are gut-healthy and delicious.
- Berry-based Smoothies
- Berries are delicious and full of fiber–a perfect breakfast option that is full of nutrients to break your fast from the night before. Smoothies are convenient because they’re quick and will keep you energized when prepared correctly. It’s as simple as throwing your favorite berries (raspberries, strawberries, blueberries, or blackberries) in a blender with a whole banana, almond or greek yogurt, ½ cup of almond milk, and handful of ice. Yogurt is high in probiotics while berries are pre-biotic rich, so you truly get the best of both worlds when it comes to catering to your health with this type of breakfast. Improve gut health AND prevent intestinal inflammation with this sweet treat; plus it’s fun to make!
- Berries are delicious and full of fiber–a perfect breakfast option that is full of nutrients to break your fast from the night before. Smoothies are convenient because they’re quick and will keep you energized when prepared correctly. It’s as simple as throwing your favorite berries (raspberries, strawberries, blueberries, or blackberries) in a blender with a whole banana, almond or greek yogurt, ½ cup of almond milk, and handful of ice. Yogurt is high in probiotics while berries are pre-biotic rich, so you truly get the best of both worlds when it comes to catering to your health with this type of breakfast. Improve gut health AND prevent intestinal inflammation with this sweet treat; plus it’s fun to make!
- Overnight Oats
- Imagine waking up with breakfast already made…it sounds like something out of a movie, but it’s possible. All it takes is a little bit of preparation the night before. The base of your overnight oats will of course need to begin with steel-cut oats (loaded with prebiotics for contributing to healthy bacteria within your gut) and include a mix of your favorite types or flavors of:
- • Apples or applesauce
- • Berries
- • Greek Yogurt
- • Almond Milk
- • Maple Syrup
- These ingredients are full of fiber and packed with nutrients that assist in better digestion. Don’t be afraid to get creative with it; the addition of bananas, peanut butter, and more can make for recipes you never thought possible. Your overnight oat recipes should be tailored to your palette, after all, breakfast was meant to be enjoyed!
- Avocado Toast
- If you enjoy something more savory in the morning and want all the flavor without the weight of feeling bloated, try avocado toast for your next breakfast session. It’s as simple as preparing your toast the way you like it, spreading your avocado in slices or mashed on top, and then topping it all with a fried egg and your preferred seasonings. Avocados are full of fiber and monounsaturated fats, which make your gut happy. Avocado toast seems fancy, but don’t let the aesthetics of it discourage you from getting creative with it! Anything you like can be added to your toast, just don’t forget the avocado and you are good to go for a fiber and energy-filled morning!
- If you enjoy something more savory in the morning and want all the flavor without the weight of feeling bloated, try avocado toast for your next breakfast session. It’s as simple as preparing your toast the way you like it, spreading your avocado in slices or mashed on top, and then topping it all with a fried egg and your preferred seasonings. Avocados are full of fiber and monounsaturated fats, which make your gut happy. Avocado toast seems fancy, but don’t let the aesthetics of it discourage you from getting creative with it! Anything you like can be added to your toast, just don’t forget the avocado and you are good to go for a fiber and energy-filled morning!
- Banana Pancakes
- Pancakes so good even though they’re healthy, your children will still enjoy them. Mix together a single ripe banana with 2 eggs and a tablespoon of peanut butter. Mash together until a batter-like consistency is achieved and cook in your favorite skillet until both sides are golden brown. Because banana pancakes have a high fiber content, they won’t make you feel bloated the way regular pancakes leave you feeling and it’s highly likely you have these ingredients on hand anyway. Give it a try; you won’t regret it.
- Pancakes so good even though they’re healthy, your children will still enjoy them. Mix together a single ripe banana with 2 eggs and a tablespoon of peanut butter. Mash together until a batter-like consistency is achieved and cook in your favorite skillet until both sides are golden brown. Because banana pancakes have a high fiber content, they won’t make you feel bloated the way regular pancakes leave you feeling and it’s highly likely you have these ingredients on hand anyway. Give it a try; you won’t regret it.
- Smoked Salmon
- If you’re feeling something savory and enjoy the extra splurge now and then, your favorite choice is still a viable option for breakfast. Eat smoked salmon on its own, add it to your avocado toast, or pair it with scrambled eggs and some fruit. There’s really no way to go wrong with smoked salmon as a breakfast choice due to its natural amount of omega-3’s and healthy fats that help in keeping your gut balanced.
- If you’re feeling something savory and enjoy the extra splurge now and then, your favorite choice is still a viable option for breakfast. Eat smoked salmon on its own, add it to your avocado toast, or pair it with scrambled eggs and some fruit. There’s really no way to go wrong with smoked salmon as a breakfast choice due to its natural amount of omega-3’s and healthy fats that help in keeping your gut balanced.
No matter the option you decide, using any of these tips or recipes for pointers won’t harm you and will begin to help you as soon as you start practicing them!
If you’re still feeling at a loss on how to prioritize your gut health, know Katy Gastro Health & Nutrition can help. No one is too young or too old to reverse their gut health. Call Katy Gastro Health & Nutrition are available for consultation. Call today to schedule!
If you are concerned about your gut health or would like more information, send us a message today with our online appointment form or call for an appointment at 713.429.4550. Take control of your health today with help from Gastro Health & Nutrition and our gastroenterologist.
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