Add these seven foods to your breakfast rotation to keep your good bacteria happy.
And here’s the kicker: eating a plant-based diet is associated with having a healthier biome.
So what should you eat in the morning for a healthy gut?
Focus on fiber, prebiotics and probiotics.
Yogurt
Yogurt not only contains a nice balance of protein and carbohydrates, but also contains probiotics.
Common probiotics in yogurt are lactic acid bacteria and bifidobacteria.
Choose plain yogurt to nix added sugars, and opt for Greek if you want double the protein.
It has the consistency of drinkable yogurt.
Kefir has a slightly tart and acidic taste due to the fermentation process.
Choose plain kefir over flavored kefir to minimize added sugars.
While probiotics are good bacteria, prebiotics are food for the bacteria (learn ).
Add leftover asparagus from dinner to eggs in a scramble, omelet or quiche.
Top your avocado toast with it.
Or, if you’re feeling adventurous, make a savory crepe with asparagus, eggs and cheese.
Bananas
Bananas also contain prebiotics, in addition to vitamins, minerals, antioxidants and fiber.
Bananas also have pectin, whichresearch showscan feed gut bacteria and slow digestion, helping you stay full longer.
Fiber also keeps you full.
Make oatmealor overnight oats, which can be enjoyed hot or cold the next morning.
Oats can also be added to smoothies, pancakes, muffins and homemade granola.
And the soluble fiber in apples also helps lower LDL (“bad”) cholesterol.
So, an apple a day might actually keep the doctor away.
They’re also delicious mixed into oatmeal or sliced on toast with nut butter.
One tablespoon has 2 grams of protein, 3 grams of fiber and 2.3 grams of omega-3 fatty acids.
What does this mean in terms of gut health?
Flaxseeds are considered a prebiotic food, and their insoluble fiber can function as a natural laxative.
