Healthy breakfast options for a happy, healthy gut

Breakfast, for my great-grandmother, was hailed as the most important meal of the day. Whether you agree with the old wives’ claim or not, what we eat is essentially the fuel to our fire. So if you’re going to eat breakfast, make it a good one. Looking for the ideal breakfast can be a minefield so we took a look at the suggestions from nutritionists to see whether they put their money where their mouth is when it comes to what they choose to start their day.

Many of us begin with a tea or coffee, and now with the plethora of herbal teas and plant milks available this is no longer such a straightforward operation. Nutritionist trends are pointing towards a cup of CCF tea, which stands for cumin, coriander and fennel seeds. This is an Ayurvedic concoction which aids the digestive system and prevents bloating. To take a warm drink first thing will fuel your digestive fire, and if you want to follow this with a few hours fasting it is suggested that the system functions better and provides more energy.

Oats are a brilliant way to get a healthy, fulfilling, quick and easy breakfast. The variety of toppings you add to it are the icing on the cake when it comes to getting your nutrition. Use plant milk to make the oats, and add a dollop of natural nut butter, berries, a range of fresh fruits, nuts and seeds.

Another trend in the world of nutrition is intermittent fasting, or OMAD (one meal a day), this would entail having nothing for breakfast at all, nor lunch and simply having a nutritious dinner. The benefits of this way of eating is that it lowers inflammation and encourages our cells to self-cleanse, a process known as autophagy. Other potential health benefits of fasting are that it reduces the risk of cancer, enhances heart health, stabilises blood sugar, improves the immune system, aids weight loss, improves gut health, improves lung health, and increases cognitive function.

For a happy, healthy gut the ultimate breakfast as suggested by a real life doctor, comes in the form of some gluten free toast with coconut oil and pear butter, accompanied by a super smoothie of vanilla plant protein, lion’s mane mushroom powder, and adaptogen formula, pomegranate powder, a banana, half a cup of blueberries, a tablespoon of MCT oil, and one cup of plant milk. It sounds complicated but once you stock up on all the ingredients you can whip these up in a matter of moments.

If you’re going to have eggs then make sure they are the best quality you can find, preferably from a local farm. Roast some vegetables such as pumpkin and courgette with a drizzle of olive oil and add them on top of your three egg omelette as well as some fresh oregano, onion, rosemary, or any other herbs you can find, a handful of fresh spinach or rocket, and a sprinkling of feta cheese. That should keep your energy levels up and boost your brain power for a good few hours.

Leftovers can be a fantastic base for your healthy breakfast, in fact it is suggested to make too much dinner on purpose to ensure that you have enough for the next morning. Sweet potatoes are a great breakfast base topped with some fresh green and local farm eggs.

An on-the-go breakfast full of nutrients can come in the form of a simple bowl of cereal, just make sure you choose whole grains, minimal sugar content, and top it with as many types of fruits, nuts and seeds as you can. Also we are all leaning more towards the idea of plant milk, there are so many available you literally have to try them all and find the one which works for you. My personal favourite is a bend of coconut and rice milk. If you need  touch of sweetness then go for an organic maple syrup or local raw honey.

Whatever your choices end up being ensure that your breakfast, if you choose to have one, is as nutrient-dense as possible. This is something that smoothies can guarantee, especially the green ones, as you can literally pack in a wide variety of healthy ingredients. Another recipe recommended by nutritional experts comes in the form of full-fat coconut milk, frozen zucchini, fresh blueberries, and kale. You can create a bespoke favourite by trying out all sorts of combinations just be sure to include ingredients that will provide a full range of nutrients.