11 Gut-Friendly Breakfasts to Begin Your Day
When it comes to starting your day off right, all breakfasts are not alike. What you "break your fast with" can make or, sometimes (dare we say it?) break your day. Your digestive system prefers a high-protein, high-fiber start to keep it sustained rather than in rollercoaster mode (which not only means a growling stomach but an energy and mood lull).
So what part can gut-friendly ingredients play in a high-protein, high-fiber breakfast? An important one! "My whole goal is to make eating fun again," emphasizes Niket Sonpal, MD, gastroenterologist and assistant professor at Touro College of Medicine in New York City. "We all hear, 'Don't eat this, don't eat that,' and my patients are frustrated because they don't know what to eat anymore."
We're here to solve the "what to eat" dilemma. Try one of these tasty-and-filling AM combinations that will set your gut straight.
Meyer Lemon Avocado Toast
The combination of whole-grain toast and avocado offers a breakfast that will sustain you throughout the day, says Dr. Sonpal. (Thank the high-protein and high-fiber content for that.) We like this refreshing lemon-enhanced recipe; add chia seeds or flaxseed for extra fiber.
Grilled Peanut Butter Apple Sandwiches
One of Dr. Sonpal's favorite breakfast combinations: peanut butter and apples, thanks to the high fiber-and-protein combination — in this recipe, 12 grams of protein and 5 grams of fiber, to be exact, thanks to the additional whole-grain bread fiber boost.
Groovy Green Smoothie
Starting your day with fiber-filled veggies is always a good call, but it can also be a pain to prepare when you need an on-the-go breakfast. That's where smoothies can come in handy, says Dr. Sonpal, who advises taking advantage of the fruit's overpowering flavor by sneaking in your greens. In this case, grapes and apples' sweet taste will mask that tart-but-nutritious spinach.
Overnight Oats Blueberry Smoothie Bowl
Oatmeal and fruit is one of Dr. Sonpal's favorite breakfast go-tos, thanks to its nutrient-rich (and gut-friendly) ingredients. This recipe includes almond vanilla milk with berries to sweeten up the Overnight Oats for a fiber- and protein-rich combination (nine and seven grams, respectively).
Black Bean Breakfast Bowl
"More often than not, the best thing you can do to ensure good gut health is to add fiber to your diet," explains Dr. Sonpal. This easy-to-make egg-and-bean bowl provides a whopping 21.9 grams of fiber (and 27.9 grams of protein).
Alan's Ultimate Bran Muffins
Forget everything you know about stuffy bran muffins. These honey-and-raisin sweetened muffins put a tasty spin on an old (and often maligned) breakfast staple and still deliver with health promises — 10 grams each of protein and fiber, to be exact.
Slow Cooker Cinnamon Apple Steel Cut Oats
Oatmeal is renowned for providing a slow, sustained energy release during the day, and it contains what's known as a prebiotic fiber, which supports the healthy bacteria in your gut. Adding fiber-rich apples to this easy-to-make slow-cooker recipe gives your stomach a further assist.
Kale and Smoked Salmon Frittata
With 20 grams of protein per serving, this kale and smoked salmon frittata will settle your stomach by offering your gut (and your mind) sustained energy throughout the day.
Make-Ahead Greek Yogurt Parfait
High-protein Greek yogurt paired with high-fiber granola promotes a healthy gut, while the yogurt's probiotics encourage healthy gut bacteria. These make-ahead parfaits make it easy to grab-and-go.
Whole Grain Waffles with Blackberry Sauce
With 16 grams of protein and 11 grams of fiber, these whole-grain waffles with blackberry sauce will satisfy any sweet tooth without wreaking stomach havoc, or causing the typical sugar crash, as other sweet breakfasts.
Poached Eggs and Asparagus
Asparagus might not be first on your breakfast food list, but the tall green stalks are a wonderful source of prebiotics, the fibers that good probiotics in your gut feed on. Breakfast is a great time to load up on prebiotics so the good bacteria can have a good source of food all day.