Waking Up to a Probiotic Breakfast Can Do Wonders for Your Gut Health
Did you know that recent studies show people with poor gut diversity had lower quality of life? The health of your microbiome impacts your mental health, sleep, energy, the risk for chronic illnesses, and much more.
A probiotic breakfast can help you start the day on the right foot and boost your gut diversity and overall well-being. If you're unsure of where to start, simply eliminating processed foods, added sugars, and refined ingredients can start working wonders for your health.
Let's dive into foods you can start replacing those dangerous ingredients with, and how they can support your gut health. We have also compiled a complete guide on probiotic breakfast recipes and breakfast foods you can easily start incorporating into your morning routine!
Probiotic Breakfast Recipes
The three pillars to aim for when devising your daily breakfast are probiotics, fiber, and fluids. The standard Western diet typically includes a lot of refined sugar, artificial flavors, and flour, which can raise your blood sugar, increase inflammation, and disrupt your gut.
Avoid things like muffins, bagels, and sugary cereal. Instead, source your breakfast items locally when possible so you know where it's coming from, how it's made, and incorporate plenty of organic, nutrient-dense foods to provide the bacteria in your large intestine, dietary fiber, nourish your microbiome, and feel your best.
We'll share several different types of breakfast recipes throughout this post for inspiration.
One of my favorite ways to start the day is with Beet Kvass, which is a healthy immune-boosting traditional Russian drink. To make it:
- Cut up a couple of beets in a glass quart jar
- Add 1 Tb of sea salt and 1/4 of liquid whey skimmed from your yogurt
- Fill with filtered or distilled water
- Let it sit on the counter for two days then refrigerate: it gets a little fizzy and tart
- Take a shot each morning
Probiotic Breakfast Foods
Dairy often gets a bad reputation and depending on the type or whether it includes added sugar, it can be. But, dairy can be a core component of a healthy breakfast, especially yogurt. Stay away from conventional yogurt found in grocery stores, that contains gums, additives, and fillers.
Instead, look for brands that don’t sacrifice expedited manufacturing for your health or add fillers and sugar, or better yet, make your own! Below, you'll find a sample recipe.
Eggs are another healthy breakfast option that is low in carbohydrates and rich in protein to help you feel satiated, while smoothies can help you add more fiber and nutrients into your meal. Just be sure to add protein and keep them low in sugar.
Probiotic Breakfast Bowl
Breakfast bowls are great for incorporating several foods into a delicious and flavor-filled meal. Start with a base of greens or organic whole grains that have been properly soaked overnight, and add in your favorite items. Here are some ingredients you can start combining in your bowl:
- Olive oil
- Spinach, kale, or arugula
- Fermented cabbage or beet kraut
- Plain Greek yogurt
- Hemp seeds
You could also opt for other fermented products, like sauerkraut, tempeh, and kimchi. If you want added seasoning and flavor, consider spices like miso, which uses fermented soybeans and koji.
Probiotic Yogurt Breakfast
Probiotic yogurt makes for an excellent breakfast since it helps restore microbe composition and gut health. Dr. Bill Davis discusses it at length in his book, Super Gut.
Some of the reported benefits of consuming probiotic yogurt, as a result of releasing oxytocin, include the prevention of small intestinal overgrowth (SIBO), reduced appetite and cravings, reduced wrinkles and better skin, preservation of bone density, deeper sleep, increased empathy, and more.
You can use our Sugar Shift probiotic to make your own yogurt at home! Here's a simple recipe:
- 2-4 Sugar Shift capsules
- 2 tablespoons of prebiotic fiber
- 1 quart half and half
Combine the three ingredients until thoroughly mixed, excluding half of the quart of half and half. Once mixed, add the last half, cover, and ferment to 100°F for 36 hours.
Blueberries or raspberries make a great addition to a bowl of yogurt. Don't turn to refined sugar for more flavor. Instead, look at the ingredients on hand that could make your breakfast more delicious, such as fresh fruit or spices.
Probiotic Breakfast Smoothie
If you need something on the go, consider whipping together a probiotic breakfast smoothie. Look for fermented and natural dairy products to add to your smoothie mix.
You could also add probiotic yogurt for a thicker blend. Lastly, don't forget to add plenty of fruits and vegetables that promote a healthy gut, including:
- Almonds or brazil nuts
Consider tacking on healthy seeds and a variety of leafy greens for a more powerful prebiotic and probiotic breakfast smoothie. You can blend milk kefir, non-dairy milk, kale, and your fruit of choice into a blender with a few ice cubes. Top your drink with locally sourced honey or fresh mint!
Here’s a great smoothie recipe from Dr. Terry Wahls, author of The Wahls Protocol. It helps combat inflammation, and tastes just like apple pie!
- 2 Green Apples, peeled
- 1 carrot
- 1 brazil nut
- 1 cup of coconut milk
- 1 cup of water
- 1 tsp. Cinnamon
- 1 pinch of nutmeg
- 1 pinch of clove
Combine all ingredients in a blender until smooth.
Instant Probiotic Breakfast Ideas
Instant breakfasts are usually not recommended for a healthy diet, since they’re typically processed foods, made with questionable ingredients and additives. However, if you are in a pinch, there are some quick breakfast items you can whip together.
First, try and make something the night before, such as overnight oats that you can quickly top with fresh fruits or yogurt in the morning. You could also blend a smoothie the previous night and let it chill in the refrigerator.
Whatever you do, try to avoid conventional breakfast bars. They are notoriously added with sugar and processed plant oils. Most people don't need the added calories, sugar, and protein from these so-called nutrition bars.
Probiotic Breakfast Bars
Instead of purchasing mainstream breakfast bars, look at the ingredients list first. Your protein should ideally come from natural sources, like eggs, nuts, or almond butter.
Avoid refined sugars or added sugars, such as cane sugar, high fructose corn syrup, and molasses. Also, eliminate any breakfast bars with artificial sweeteners or sugar alcohols. Lastly, look for bars with healthy unsaturated fats and no seed oils.
Here’s a great breakfast bar recipe to try from Elana’s Pantry!
Probiotic Fasting Recommendations
If you practice intermittent fasting, there are still ways you can incorporate probiotic healthy foods without a classic breakfast. Intermittent fasting is a great tool for metabolic health, but it requires discipline and eating within specific time windows, often starting later in the day. Include some of the breakfast recipes noted above whenever you eat your first meal or as a snack.
Implementing Healthy Breakfast Habits
Starting the day off on the right foot through a healthy morning routine makes the rest of the day easier to eat healthily and live an active lifestyle. Your gut health is a big determinant of your overall well-being.
Start taking care of it by choosing wholesome, healthy breakfast foods that restore your gut microbiome and leave you feeling less bloated and lethargic throughout the day.
And if you enjoyed this blog about probiotic breakfast, be sure and check out the rest of our gut-friendly diet suggestions for more information and helpful tips and tricks!
Martha Carlin, is a Citizen Scientist, systems thinker, wife of Parkinson’s warrior, John Carlin, and founder of The BioCollective, a microbiome company expanding the reach of science. Since John’s diagnosis in 2002, Martha began learning the science of agriculture, nutrition, environment, infectious disease, Parkinson’s pathology and much more. In 2014, when the first research was published showing a connection between the gut bacteria and the two phenotypes of Parkinson’s, Martha quit her former career as a business turnaround expert and founded The BioCollective to accelerate the discovery of the impact of gut health on all human health, including Parkinson’s. Martha was a speaker at the White House 2016 Microbiome Initiative launch, challenging the scientific community to “think in a broader context”. Her systems thinking background and experience has led to collaborations across the scientific spectrum from neuroscience to engineering to infectious disease. She is a respected out of the box problem solver in the microbiome field and brings a unique perspective to helping others understand the connections from the soil to the food to our guts and our brains.