12 Breakfasts That Will Boost Your Gut Health

Start your day right with one of these breakfasts for gut health: think bananas, almonds, whole wheat, yogurt, kombucha, oats, kiwi, or kefir. We have some tasty combinations we think you'll love trying.

The word bacteria generally sounds a little scary. You don't want that on your hands, so why would you want it in your food?

The answer is simple: because good bacteria exist, and they play an important part in the healthy functioning of your gut. When you eat, you're also feeding the trillion bacteria in your digestive tract.

So what do the little fellows like having? Don't worry; they're not fancy like that. Plants, fiber-rich foods, and probiotics are all recommended, while—you guessed it!—highly processed foods are not.

Try one of these gut-healthy breakfast recipes to keep you and your gut happy.

Jump to:

• Healthy Gut Foods for Breakfast
• 1. Try Yogurt in a Parfait
• 2. Add Sauerkraut to a Savory Breakfast Bowl
• 3. Use Kefir in a Breakfast Smoothie
• 4. Upgrade Your Toast with Whole Grains
• 5. Try Cauliflower Rice as a Breakfast Bowl Base
• 6. Add Oatmeal and Banana to a Chocolate Breakfast Shake
• 7. Use Chia Seeds for Breakfast Pudding
• 8. Serve Up Berries in Your Oatmeal
• 9. Make the Switch to Sourdough
• 10. Try Quinoa Instead of Cereal
• 11. Bulk Up Breakfast with Avocado
• 12. Add Kimchi to Breakfast Fried Rice

Healthy Gut Foods for Breakfast

Foods that promote a healthy gut are typically high in fiber, probiotics, and prebiotics. These nutrients support the growth of beneficial gut bacteria, which is crucial for digestion, the immune system, and overall health.

For breakfast, consider incorporating the following healthy gut foods:

1. Yogurt (plain, unsweetened yogurt and dairy-free yogurt)
2. Kefir
3. Oats
4. Bananas
5. Berries (blueberries, strawberries, raspberries)
6. Whole Grains (whole grain bread, quinoa, and barley)
7. Nuts and Seeds (chia seeds, flaxseeds, almonds, and other nuts and seeds)
8. Sauerkraut
9. Avocado
10. Kimchi

Try one of these 12 recipes to start incorporating these foods into your breakfast routine. You can also add in a fermented beverage like kvass, tepache, or apple cider vinegar for even more probiotics!

1. Try Yogurt in a Parfait

High in probiotics, yogurt can help increase the good bacteria in your gut. Opt for plain, unsweetened yogurt, and add fresh fruit for flavor.

This coconut yogurt parfait uses coconut milk yogurt, which is an amazing non-dairy alternative that's full of probiotics and healthy fats. You can use Greek yogurt, which has plenty of protein if you like.

Sunflower seeds add a satisfying crunch, protein, and magnesium, which helps put you in a good mood. The ideal breakfast for gut health if you ask us!

2. Add Sauerkraut to a Savory Breakfast Bowl

Didn’t realize you could have fermented foods for breakfast? Of course, you can!

Fermented cabbage is rich in probiotics and makes a great side to many breakfast dishes, though it might be an acquired taste for some.

These breakfast macro bowls from The Full Helping serve up a bunch of kraut on a combination of quinoa, legumes, steamed kale, and roasted root vegetables. It's just what your gut was waiting for.

3. Use Kefir in a Breakfast Smoothie

Similar to yogurt, kefir is a fermented milk drink that contains a wide variety of probiotic bacteria. It's a great drink to start the day for a healthy gut.

Unflavored kefir has a pretty tart taste, so a kefir smoothie is the easiest way to get used to the taste without overdoing it. Or go the non-dairy route with the ginger-turmeric water kefir.

This gut-friendly smoothie is packed with probiotics with kefir plus greens and aloe vera juice, which works wonders on the digestive system.

4. Upgrade Your Toast with Whole Grains

Foods like whole grain bread, quinoa, and barley are high in fiber, which is beneficial for gut health.

Instead of limiting yogurt and peaches to smoothies or bowls, add them to a slice of whole-grain toast for a metabolism-boosting breakfast for gut health. The protein, fiber, and probiotics all contribute to keeping you full and healthy.

5. Try Cauliflower Rice as a Breakfast Bowl Base

Cauliflower rice is a fantastic food for gut health, especially as part of a breakfast meal or any meal of the day. The fiber in cauliflower acts as a prebiotic, providing food for beneficial gut bacteria.

Eating warm, cooked, and easy-to-digest meals can also help give your digestive system a rest. This red velvet cake "oatmeal" is the perfect breakfast bowl with probiotics from cauliflower rice, flax seeds, and yogurt. Plus it's rich in iron, magnesium, potassium, calcium, and zinc.

6. Add Oatmeal and Banana to a Chocolate Breakfast Shake

Oats are rich in a type of fiber called beta-glucan, which is a prebiotic. This supports the growth of beneficial bacteria in the gut. And bananas are not only easy to digest, but they also contain inulin, a type of prebiotic fiber that promotes healthy gut bacteria.

Pretty sure you want to have a chocolate milkshake for breakfast while also supporting your digestive health with billions of live probiotic cultures, including Lactobacillus acidophilus and bifidus! With oats, banana, and probiotic milk, this breakfast milkshake has it all.

7. Use Chia Seeds for Breakfast Pudding

Chia seeds, flaxseeds, almonds, and other nuts and seeds are good sources of fiber and healthy fats, which can help support a healthy gut microbiome.

Prepare the night before and spend your morning eating, rather than hurrying! Packed with plenty of fiber, this chia jar is a great way to keep your gut healthy without dairy-based probiotics.

8. Serve Up Berries in Your Oatmeal

Rich in antioxidants and fibers, berries are great for adding to your breakfast. They can help encourage the growth of good bacteria in your digestive system.

Plus, chia seeds are rich in fiber, oatmeal is your gut’s favorite, while collagen peptides aid digestion in this high-protein matcha + blueberry oatmeal from The Nourished Mind. With matcha, blueberries, and hemp seeds on top, this breakfast bowl is a superfood overload!

9. Make the Switch to Sourdough

Sourdough bread goes through a fermentation process that breaks down some of the starches in flour, making sourdough bread easier to digest compared to regular bread.

This sourdough cornbread from Yang’s Nourishing Kitchen is naturally sweetened with fermented honey, a good source of prebiotics, and including kefir makes it easy on the digestive system. Perfect for a make-ahead breakfast to have throughout the week.

10. Try Quinoa Instead of Cereal

Although not a probiotic itself, the fiber in quinoa supports a healthy gut microbiome by nourishing these good bacteria. You'll also get a dose of nuts, seeds, berries, and yogurt.

This quinoa breakfast bowl from Hello Veggie provides a complete protein source, making it a comforting way to start your morning with lots of beauty-boosting nutrients. Try chocolate quinoa or honey almond toffee with strawberries.

11. Bulk Up Breakfast with Avocado

High in fiber and healthy fats, avocados can help promote healthy gut flora and are versatile enough to be included in many breakfast dishes.

This truly satisfying breakfast for gut health is loaded with goodness: quinoa, gut-friendly olive oil, protein, healthy fats, and tons of greens. This breakfast bowl from The Healthy Hunter Blog could be the perfect start for a busy day when you’re not sure what you’ll grab for lunch.

12. Add Kimchi to Breakfast Fried Rice

Similar to sauerkraut, kimchi is a spicy, fermented cabbage dish that's rich in probiotics. It can add a flavorful kick to your breakfast.

This kimchi fried rice has a mix of carbohydrates, protein, and healthy probiotics for a quick and nutritious start your day.

• 1 cup of cooked rice (preferably day-old rice works best)
• ½ cup of kimchi, chopped
• 2 tablespoon kimchi juice
• 2 eggs
• 1 green onion, thinly sliced
• 1 tablespoon sesame oil
• Optional: vegetables like bell peppers, onions, or spinach

1. Prepare the Ingredients: Heat the sesame oil in a large pan over medium heat. If you're including additional vegetables or proteins, add them to the pan now and sauté until they're cooked through.
2. Add the Kimchi: Increase the heat to medium-high and add the chopped kimchi to the pan. Sauté for a couple of minutes until it starts to soften and becomes fragrant.
3. Cook the Rice: Add the cooked rice to the pan, breaking up any clumps. Stir well to ensure the rice is evenly coated with the kimchi and oil.
4. Add the Eggs: Add the eggs to the pan and continue to stir until they are scrambled and incorporated into the rice.
5. Season: Drizzle the kimchi juice over the rice and stir again, cooking everything together for a few more minutes until the rice is hot and slightly crispy. Season with soy sauce, salt, and pepper to taste.

Related

Looking for the best results fast? Here's a 24-hour healthy gut reset meal plan, with the shopping list included. You might also like these 8 simple balanced breakfasts recommended by a nutritionist. Or check out more breakfast options below:

This article was medically reviewed by Dr. Gina Jansheski, a licensed, board-certified physician who has been practicing for more than 20 years. Learn more about Hello Glow's medical reviewers here. As always, this is not personal medical advice and we recommend that you talk with your doctor.

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