The One Breakfast a Gastroenterologist Says You Should Be Eating for Better Gut Health

Greek yogurt parfait
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Many of us don’t put a lot of thought into our breakfast. Maybe you skip it altogether and just have a nice hot cup of coffee instead. Planning a nutritious breakfast can be challenging. 

We know we need protein to keep us full and coffee to keep us running, but what about our digestion? Starting your day off with a gut-friendly meal can make more of a difference than you might think.

Choosing a balanced breakfast is key to a happy, healthy gut. Not to mention it’s a great way to start the day in a positive direction. But why is gut health important? 

Studies have found our gut flora, the healthy microorganisms that make up our gut microbiome, impacts our health in several ways. Not only is optimum gut health essential for our digestion, but it’s also essential for our immune system (1).

But what is the best gut-healthy breakfast? According to Gastroenterologist Dr. Niket Sonpal, A Greek yogurt parfait is the winning dish. Greek yogurt with berries and seeds and a side of whole-wheat toast to be more specific. 

Not only does the protein in Greek yogurt keep you satisfied, but yogurt is also an excellent source of gut-friendly probiotics. 

Probiotics are the live microorganisms that help contribute to a happy, healthy gut. 

They help to steer away the bad bacteria and keep our body functioning at its best. Probiotics are an essential component of gut health. 

Unfortunately, the typical western diet neglects probiotic-rich foods. Yogurt is a great way to incorporate more of those into your diet. Other great sources of probiotics include kefir, kimchi, miso, sauerkraut, and tempeh (2).

Top your probiotic-rich yogurt with some blueberries and chia seeds for an epic gut-healthy combo. 

Both blueberries and chia seeds are rich in fiber. Fiber is an essential nutrient for maintaining gut regularity. 

Blueberries also provide sweetness to your yogurt in place of added sugars. Both chia seeds and blueberries are rich in antioxidants and make for delicious and filling add-ons to your parfait. 

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Greek yogurt parfait

Greek Yogurt Parfait

Yield: 1
Prep Time: 3 minutes
Cook Time: 2 minutes
Total Time: 2 minutes
Kick start your morning with this gut-friendly breakfast Greek Yogurt Parfait. It's an easy, delicious protein and fiber-packed breakfast that'll improve your digestion and keep your gut happy and healthy.

Ingredients

  • 1/2 cup of plain or vanilla Greek Yogurt
  • 1 teaspoon of chia seeds
  • 1/4 cup of unsweetened granola
  • 1/3 cup of blueberries
  • 1/2 teaspoon of raw honey (optional)

Instructions

  1. In a small bowl, mix Greek yogurt with the chia seeds.
  2. In a separate bowl or jar, spoon half of the Greek yogurt mixture. Top it with half of granola and blueberries.
  3. Add the remaining Greek yogurt and layer it with the rest of the granola and blueberries. Drizzle 1/2 teaspoon honey if you'd like additional sweetness. Enjoy!
Nutrition Information:
Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 906Total Fat: 10gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 9mgSodium: 89mgCarbohydrates: 61gFiber: 5gSugar: 46gProtein: 23g

Bottom Line

Gut health is often neglected in the western diet, but it plays such an important role in our overall health and immunity. 

Adding a gut-friendly breakfast, such as a Greek yogurt parfait, can help boost your gut health and get you on track for a healthier future. 

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Meghan Stoops, RD

Meghan is a Registered Dietitian and freelance content writer in the beautiful New Smyrna Beach, Florida. She takes an all-foods-fit approach to nutrition and is dedicated to freeing others from diet culture and simplifying healthy eating.

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