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Your gut microbiome is constantly changing. What you eat influences the increase or decrease in the type of bacteria, good or bad. The balance is very important not just for optimal gut health, but for overall body health. The intestine is an important site of immune activity.
The food probiotics, prebiotics like fiber and digestive enzymes, promote beneficial bacteria in your gut.
Here are five nutritious and good-for-your-gut breakfasts that you can make in less than 10 minutes:
1. Oatmeal with fruit and chia
Beta-glucan is the main fiber in oats, its decomposition and fermentation increases the diversity of the intestinal microbiota. This, in turn, can improve certain digestive problems such as diarrhea, constipation, and irritable bowel syndrome. Explain it Harvard Nutrition Source. In addition, this fiber helps increase satiety and suppress appetite.
Recipe: Prepare the oatmeal overnight and refrigerate to enjoy hot or cold the next morning. Leave ½ cup of oatmeal (not instant) in a closed container, ½ to 1 cup of liquid such as cow or vegetable milk, and ½ cup of any chopped fruit (banana, melon, apple, grapes). You can also add 1-2 tablespoons of chia, walnuts or any spice.
2. Yogurt with fruit
Yogurt is nutritious (it provides proteins, vitamins and minerals), it also contains probiotics. Probiotics are the good bacteria that support your microbiome. Common probiotics in yogurt are lactic acid bacteria and bifidobacteria.
Recipe: Choose natural and unsweetened yogurt, be careful with low-fat versions because they can be high in sugars. Add fresh fruit and spices as cinnamon, nutmeg or ginger. Cover with almonds, walnuts or peanuts.
3. Scrambled eggs accompanied by beans and avocado
Eggs provide you with protein and other important nutrients that your body needs. Avocados are rich in polyphenols and black beans provide the fiber.
Recipe: Prepare your scrambled eggs, accompany with beans and avocado, to add antioxidants, cover with natural hot sauce. The added bonus is that high-protein and high-fiber breakfasts satisfy you and keep you feeling fuller for longer.
4. Breakfast with apple
Apples are rich in pectin, a type of soluble fiber that can help prevent constipation and has a moderate effect on lowering LDL, the “bad” cholesterol. Pectin is also fermented by beneficial bacteria in the colon.
Choices: Mix apple with oatmeal and incorporate peanut or almond butter for healthy proteins and fats.
Spread apple slices with nut or seed butter and sprinkle with granola or trail mix.
Apple smoothie with 3 tablespoons of oatmeal, soy milk, 2 tablespoons of chia seeds and half a teaspoon of cinnamon. Optional: ½ cup of soy milk and ½ cup of plain yogurt.
5. Avocado and hard-boiled egg toast
If you have sourdough bread, it is ideal to make avocado toast that is beneficial for your intestine. Avocados provide polyphenols and sourdough bread is a prebiotic.
Recipe: Top a slice of sourdough bread with avocado and balance your breakfast with a hard-boiled egg. In this preparation there are healthy fats, fiber, proteins, vitamins and minerals.
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