Gut-Friendly Breakfast Ideas (A Science Smoothie!)

This blog post is sponsored by Seed. All opinions are my own.

Let’s talk about gut-healthy FOODS. As you all know, Seed is my number one health tip here at NOBREAD (you can peep my blog all about it, here!) Seed is a 2-in-1 probiotic AND prebiotic, and specifically designed so that both the probiotics and the prebiotics survive the journey and actually make it to your colon. I always say, taking SEED is just ONE part of the equation. To reap the maximum benefits and rewards of Seed, eating a gut friendly diet is a must! That means less sugar and less processed foods, and more (and I mean way more) foods that support your microbiome.

I recommend taking Seed first thing in the morning on a totally empty stomach and then wait 30 minutes before eating. In honor of my little morning routine, today I’m featuring THREE gut-healthy breakfast meals.

Let’s start with the obvious… a SCIENCE SMOOTHIE. I’m the smoothie queen, and smoothie’s are the EASIEST way to add microbiome superfoods to your diet. Did you know that there is a Periodic Table of Microbiome-Friendly Foods? I used it to develop this simple, easy recipe! Recent studies have suggested that the “intestinal microbiome plays an important role in modulating risk of several chronic diseases. It is now understood that diet plays a significant role in shaping the microbiome, with experiments showing that dietary alterations can induce large, temporary microbial shifts within 24 hours1.” 

One way to support whole-body health, including gut health, is through diversifying the number of fruits and vegetables you consume in your diet—a smoothie is a great way to incorporate important macro- and micronutrients that contribute to a well-balanced diet and support the health of your microbiome. 

And so…Meet: Green Gut Smoothie. (Or, if we’re getting nerdy: The Proteolytic Enzyme Powerhouse)

• 1/2 frozen Banana – Prebiotic food- rich in fiber and has inulin which feeds healthy gut bacteria.
• 1 teaspoon fresh grated ginger- stimulates digestive acids and supports digestion. Reduces bloating and intestinal cramping.
• 1 cup frozen pineapple chunks- has bromelain, a group of digestive enzymes that help with digestion.
• ½ avocado 
• 1 cup coconut water or coconut milk 
• 1 teaspoon freshly squeezed lemon juice
• ½ cup leafy greens (kale/spinach) – a great source of fiber. Helps to grow healthy gut bacteria.

Next up, SWEET POTATO TOAST. I have sweet potato every single day and it is my forever carb of choice. Not only is it high in fiber and antioxidants, but it is filling, delicious, and just the right amount of sweet to satisfy my sweet tooth. Meet our Coconut Sweet Potato ‘Toast.’

• 1 sweet potato
• Unsweetened cultured coconut yogurt – rich in probiotics. Packed with good bacteria. Promotes bowel movements.
• Pumpkin Seeds- High in Fiber. Rich in zinc which is important for digestive enzyme production.
• Flaxseeds
• ½ tablespoon almond butter 
• Drizzle of Manuka Honey

Instructions: Heat your oven to 400 Fahrenheit. Using your fork, poke about 20-30 holes around the sweet potato. Place it in the heated oven and bake for 45-50 min. Then cut the sweet potato in half. Top with coconut yogurt, almond butter, flaxseed, pumpkin seeds, and drizzle on Manuka honey.

Lastly, we have a classic gluten-free toast. But this isn’t any gluten-free toast, it’s SOURDOUGH and topped with foods containing essential nutrients. 

• 1 slice gluten-free sourdough bread- high in fiber. Promotes healthy gut bacteria
• 1 Tablespoon raw unsweetened almond butter- serves as prebiotics. Rich in fiber and vitamin E
• ½ sliced bananas
• Handful of blueberries -anti-inflammatory and full of antioxidants 
• 1 teaspoon flax seeds – high in fiber. Improves digestion and promotes bowel regularity.

 

I’d like to thank Seed for educating me on the importance of microbiome-friendly foods and for working with me to develop this Science Smoothie. If you’re interested in learning more about Seed and trying their Daily Synbiotic—a clinically and scientifically studied pre-and-probiotic—click here and use code NOBREAD15 for 15% off your first month’s supply.

1Influence of diet on the gut microbiome and implications for human health