09/01/2025
Gut-Friendly Breakfast & Brunch Ideas ๐ฅ๐ณ
Whether youโre a breakfast lover or prefer to wait for brunch, these meals are packed with gut healthy ingredients, from fibre rich greens to protein packed staples like eggs and yoghurt.
As someone who manages gut issues (IBS and mild SIBO), I wanted to share some of my go-to breakfasts. These are simple, wholefood-based, and balanced with protein to support hormones and blood sugar levels.
โจ CHIA PUDDING
I mix chia seeds with plain protein yoghurt, almond milk, pumpkin seeds, sunflower seeds, cacao powder and/or nibs and top it with fruit, usually berries or banana. Sometimes, Iโll switch to soya yoghurt for an extra protein boost. Chia seeds are nutrient powerhouses: rich in omega-3s, fibre, and antioxidants to support digestion and overall health.
โจPORRIDGE
A warming breakfast Iโve been enjoying in this cold weather. Oats often get a bad rep, but itโs all about choosing the right type and pairing them well. I use jumbo oats (less processed) and add toppings like nuts, seeds, yoghurt, and berries for healthy fats, protein, fibre, and antioxidants.
โจ SMOOTHIES
I love alternating between green and berry smoothies:
Green Smoothie: Avocado, spinach, pear, banana, chia seeds, yoghurt, protein powder.
Berry Smoothie: Blueberries, banana, chia seeds, nush yoghurt, protein powder.
I often add tahini or nut butter for healthy fats and extra creaminess!
โจ EGG BASED MEALS
Eggs are a fantastic source of proteinโperfect for those of us who canโt tolerate too many plant-based proteins. Two eggs deliver around 10โ11g of protein! I like to pair eggs with sauerkraut so I have some fermented goodness or whip up an omelette packed with courgettes, peppers, tomatoes, mushrooms, and feta.
โจ SMOKED SALMON BAGEL
My other favorite: smoked salmon, cream cheese (or โcream cheeseโ and chive spread), with spinach or cavolo nero on a toasted sourdough bagel.
Remember: Everyoneโs gut is different. Some people with IBS or SIBO may not tolerate certain foods like dairy, gluten, or chia seeds. Always listen to your body and find what works best for you.
