6 Probiotic-Packed Breakfast Recipes To Fuel Your Morning (2024)
If you’ve visited Amodrn before, then you’re probably well aware that there’s a word in wellness that applies whetheryou’re talking about gut health, naturalskin care, theimmune system. Yep, we’re talking about probiotics.The microscopic good bacteria isintegral to maintaining good overall health, and there’s also some research to suggest a balance gut microbiome will determine the health of your skin and the clearness of your complexion. It’sno wonder then, that salesof probiotic supplements are estimated to hit US$96 billion by 2020. However, it’s always better to eat fresh, which is why we’ve rounded up six delicious and totally different breakfast recipes that will give you a probiotic fix first thing in the morning.
Our Favourite Probiotic-Packed Breakfast Recipes
Almond Butter, Strawberry, and Banana Overnight Oats with Chia
Add one banana, 1 1/4 cups unsweetened almond milk, and 1/2 cup vanilla Greek yogurt to a bowl and stir together until it’s creamy and combined. Next, stir in about 10 diced strawberries, one cup of gluten-free oats, and a tablespoon of chia seed. Divide into two sterilized mason jars, cover, and leave in the fridge overnight. When you’re ready to eat, add atablespoon of almond butter and a few extra banana slices or strawberries to the top. Recipe via Ambitious Kitchen.
Berry-Licious Smoothie Bowl
With a high-powered blender, mix one cupor almond milk, 1 1/2 cups of mixed berries (fresh or frozen, although frozen will give you a thicker consistency), three tablespoons of Greek yogurt, and some ice. Pour into a bowl and top with sliced banana and blueberries, sliced almonds, granola, honey, chia seeds, and coconut flakes. Recipe via A Latte Food.
Coconut Cream Pie Oats
In a jar or container, stir together 1/2 cup ofoats, 1/2 cup of coconut milk, 3/4 cup coconut flavored Greek yogurt, 1/4 teaspoon cinnamon, a pinch of salt, maple syrup to taste, and one teaspoon ofvanilla extract until well-combined. Cover and chill overnight. The following day, heat a frying pan over medium heat. Add 1/4 cup ofshredded coconut and 1/4 cup of sliced almonds. Cook the mixture until the coconut is golden and the sliced almonds are toasted, which will be about threeminutes. Remove from the heat and sprinkle over the oats.
Sure, this recipe is a little more complicated than the others we’ve highlighted, but it’s worth the effort. You will need kefir, cow’s milk, two eggs, melted butter, flour, vanilla extract, salt, sugar, baking soda, baking powder, oil, honey, and sour cream, as well as utensils such as a clean jar, cheesecloth, a rubber band, a plastic sieve. There are two main steps, which you can followhere. Recipe via Gastro Senses.
Savoury Oatmeal With Tempeh Bacon
Tempeh is packed with probioticsand is a common substitute for meat in meals. In this case, we’re swapping bacon for the tempeh version. This recipe for two people takes about 10 minutes to prepare and another 20 minutes to cook. Boil 2cups of water in a small saucepan and then add 1cup oats. Reduce heat to simmer and cook for about 5 minutes. Stir in 1½ tablespoons nutritional yeast, 1 tablespoon hummus, 1/2 teaspoon salt, 1/4 teaspoon pepper, and cayenne pepper. Divide into two bowls. While the oats are cooking, heat a little olive oil in a skillet over medium heat. Add 1 or two cups chopped kale and stir; cook until slightly wilted, about 5 minutes. Add 1/2 cup black beans and season with salt and pepper. then cook for another minute. Top each bowl of oatmeal with half the mixture. Then, in a plate or shallow bowl, add 2 teaspoons agave nectar or maple syrup, 1/4teaspoon onion powder, 1/4teaspoon garlic powder, 1/4 teaspoon cumin, and1/4teaspoon pepperand mix well. Add 4 ounces sliced tempeh in the marinade and let is sit for 5 minutes. In the same skillet over medium heat, warm a little oil. Add tempeh to the pan, cooking in two batches if necessary. Cook tempeh until slightly charred, about 3 minutes; flip and cook for another 2-3 minutes. Serve together in a bowl with some sliced avocado. Recipe viaEmilie Eats.
Kefir Chai Latte
Place two chai tea bags in a small mug and then pour just enough boiling hot water into the mug to cover the tea bags. Cover the top with a plate and let the tea steep for about 5 minutes. Pour 8 ounces kefir into a drinking glass and add 1 tablespoonagave nectar, 1 teaspoon cinnamon, and 2 teaspoons fresh ground ginger. Stir the mixture together. Take out the tea bags and pour the contents of the mug into your kefir mixture, then stir to combine the ingredients. Decorate with a sprinkled cinnamon, and enjoy. Follow the recipe at The Little Pine.
Qureshi says, "The prebiotic fibers in plant-based foods support your gut health by providing nourishment to the probiotics (aka good bacteria) in your microbiome." So plant foods—like fruits, vegetables, nuts and seeds—are a staple of gut-health-friendly breakfasts.
Flaxseeds are considered a prebiotic food, and their insoluble fiber can function as a natural laxative. Flaxseeds are easy to add to many breakfast dishes, including oatmeal, overnight oats, smoothies, oat muffins, yogurt and cereal.
Some of your favorite breakfast foods like oats, yogurt and fruits such as bananas and raspberries can help support your gut health and healthy digestion. These breakfasts star gut-healthy ingredients while taking just 10 minutes or less to prepare, so you can have a practical yet nutritious option for busy mornings.
Breakfast ideas for the leaky gut diet include: Egg-centered dishes like omelets, scrambled eggs with vegetables, or veggie frittatas. Stick to recipes that are dairy-free or allow low-fat cheese only. Add a side of fruit, roasted potatoes, or gluten-free toast.
To lose weight, eat fewer calories than you burn throughout the day. The best things to eat for breakfast include oatmeal, eggs, lean bacon or turkey, whole-grain toast, peanut butter, smoothies, and yogurt with muesli.
New research has identified the five foods with the highest amount of prebiotics. Dandelion greens, Jerusalem artichokes, garlic, leeks, and onions, are the most prebiotic-dense foods people can eat. Prebiotics help support gut health, and prebiotic-rich foods also contain high amounts of fiber.
Starting your day with an anti-inflammatory breakfast can help to reduce inflammation and manage the symptoms of rheumatoid arthritis. By incorporating foods like chia seeds, avocados, sweet potatoes, Greek yogurt, and veggies into your diet, you can improve overall health and reduce inflammation.
Peanut butter also has a prebiotic effect, which means that it can nourish and support the growth of beneficial gut bacteria. This is because peanut butter contains fiber, which serves as a food source for these bacteria.
"Let's talk about my favorite bread for digestion and gut health: Sourdough bread. Sourdough is incredible because these microbes are transforming the flour," Dr. Bulsiewicz explains in the Instagram Reel, referring to the way the wild yeasts react with the flour and water in the sourdough starter.
Restricting eating to certain times has been shown to reduce visceral fat. “Breakfast should ideally be consumed within an hour of waking up, around 7 a.m. to jumpstart the metabolism,” Ali recommends.
These are a few of my favorites: chia seeds, Greek yogurt, cottage cheese, berries, chocolate protein powder, nut butter, sourdough bread, 100% whole wheat English muffins, avocado, poached eggs, ghee, raw cheese, spinach, micro greens, mushrooms, and sauerkraut.
Tamburello says, “Avoiding dairy products is common practice for those with GI conditions because they can exacerbate leaky gut symptoms like bloating, gas and stomach upset.”
A morning routine can help your improve your digestion and gut health, according to a dietitian. Habits like drinking water, taking a short walk, and eating a high-fiber breakfast can help. Stress can be bad for your gut health, so try to manage it by setting aside time to journal or meditate.
Taking care of your gut health should be a job that starts as soon as you wake up — and it can be as easy as choosing the right breakfast foods. Making your first meal one that's packed with fiber-full carbs, lean protein and healthy fats can help you avoid acid reflux, bloating, constipation and other tummy troubles.
Introduction: My name is Horacio Brakus JD, I am a lively, splendid, jolly, vivacious, vast, cheerful, agreeable person who loves writing and wants to share my knowledge and understanding with you.
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