Aside from your brain and heart, your gut is a powerhouse force in your body. It keeps our body in balanced, working order. As we eat, our gut breaks down food and processes it into vitamins, minerals and nutrients to help fuel our entire body. From physical and mental health to hormone balance, energy production and toxin disposal, our gut aims to keep all the functions within our body as regulated as possible.
In fact, the gut is so powerful that:
70-80% of the body’s immune cells are located there
95% of the body’s serotonin is in found in the gut, and
100 million neurons that create various neurotransmitters to regulate mood can be traced back to the gut.
Here’s the bottom line: What we consume has a direct effect on the entirety of our body.
Fueling your body with the appropriate nutrients on a regular basis allows our gut to function optimally, leading us to look and feel better from the inside out. It has long been known that breakfast is one of the most important meals of the day.
During breakfast, most of us are literally breaking a fast. As we sleep, our gut is in rest mode, fasting until the next meal overnight. This is why it is especially important to break the fast and start your day with foods that are nutrient dense, filling and healthy for your gut to process.
Here are our top 5 breakfast ideas that are gut-healthy and satisfying.
1. Berry-based Smoothies
Smoothies are a great way to enjoy a quick breakfast on the go while feeling energized, full and satisfied. Our favorites are berry-based and include a decent helping of gut-rich yogurt or kefir.
In a blender, combine one cup of your favorite berries (blueberries, raspberries, strawberries or blackberries), one cup of kefir, a whole banana, ½ cup of almond milk and a handful or two of ice. Blend until smooth and enjoy. If you’re vegan, or cannot consume dairy, consider opting for a water or coconut based kefir alternative.
Kefir is an excellent source of probiotics, while berries are prebiotic-rich and help to protect against intestinal inflammations helping to improve overall gut health.
2. Overnight Oats
There may be nothing better than having your breakfast ready to go first thing in the morning without the added hassle of putting it all together. Overnight oats are a nutritious way to get in all of your nutrients each morning. The best part is that they can be prepared ahead of time and tailored to your palette based on your favorite fruits and flavors.
Some of our favorite ingredients, besides the steel-cut oats, which are loaded with prebiotics to feed your gut’s healthy bacteria, include:
Apples or applesauce, great for digestion
Berries, full of fiber
Almond milk, rich in fiber
Greek yogurt, loaded with probiotics for a happy, healthy gut
Maple syrup includes inulin, a complex carbohydrate that is a natural source of fiber
Here is one of our favorite overnight oat recipes to try today.
3. Banana Pancakes
Who doesn’t love pancakes in the morning? Especially when bananas are involved. A breakfast staple, and the perfect weekend indulgence, gut-healthy pancakes can keep your gut regulated while keeping you full. An added bonus? Bananas have high fiber content, leading to less bloating and a full feeling after consumption.
Try a gluten-free and dairy-free option that is quick and easy to make while also loaded with taste: Mix 1 ripe banana, 2 eggs, 1 tablespoon of peanut butter. Pour the batter on your skillet and cook both sides until golden brown. Enjoy with local maple syrup or berry jam.
4. Avocado Toast
If you’re more of the savory type, avocado toast may be the best option for your morning breakfast session. Quick and easy to make, avocado toast is loaded with vitamins and nutrients that keep your gut and body feeling good. Avocados are loaded with fiber and monounsaturated fat- both key components to a healthy gut.
Try this delicious recipe the next time you’re craving a toast-filled breakfast.
5. Smoked Salmon
Smoked salmon is another savory and decadent choice, an excellent option for a splurge breakfast now and then. Add it to the top of your avocado toast to make it extra filling and delicious, or eat it on its own, next to your favorite eggs and fruit. Salmon naturally includes omega-3’s and healthy fats that aid in keeping your gut balanced and healthy.
No matter what option you decide to enjoy this week or in the future, we encourage you to choose foods and drinks that maintain a healthy and balanced gut. With power over your entire body, in some form, optimal gut health can lead to a more healthy lifestyle overall. To learn more about ways to maintain a healthy gut, or to schedule an appointment with one of our gastroenterologists for a more personalized analysis of your gut health, contact us today.