Prepping breakfast has always been a non-negotiable in my household. Why? Because caring for your family at the start of the day is busyand without some ready-to-grab sustenance at my fingertips, the most important meal of the day gets easily neglected.

I also believe breakfast is the best time of day to supercharge your body with a dose of gut-friendly nutrients to help with digestion, energy levels and appetite.

Why taking care of your gut health is important?

‘Gut health’ has been a buzz term for some time now, but what exactly does our gut have to do with our overall health and what foods will best nourish it?

The human gut is home to literally trillions of microbes. These bacterial communities that inhabit your gut, collectively known as the microbiome, are incredibly powerful and perform thousands of functions for looking after us on a daily basis.

Apart from digesting and extracting nutrients from the food we eat, the gut also houses the largest number of immune cells in the body. In fact, roughly 80% of the body’s immune cells reside in the gastrointestinal tract and the two work in harmony to ensure optimal gut and immune health.[1]

While there are so many different strains of bacteria within our own unique gut biome, the good news is that you have some control over the type of bacteria you have – and a large part of this depends on what you eat. In other words, when you eat, you’re also feeding the trillions of tiny critters that live inside you.

What should you eat in the morning for a healthy gut?

While most of us are pretty good about making sure our AM meal is protein-packed, there’s one nutrient most of us overlook in our rush to get out the door: fibre.

Fibre is the indigestible part of carbohydrates and what the bacteria do with the fibre is ingenious. They ferment the fibre and this fermentation process provides specific ingredients that stimulate the growth of ‘live’ probiotic bacteria (e.g. bifidobacteria and lactobacillus); work as anti-inflammatories, exclude disease-causing organisms from your gut and may help regulate your blood sugar levels.[2]

Add these foods to your breakfast rotation to keep your gut bugs happy.

  • Eat a wide range of fibre-rich foods. Fill your plate with seasonal fruit, vegetables, legumes (e.g. baked beans), nuts and wholegrains. These foods also contain prebiotic fibre – a type of fibre that serve as food for the beneficial gut bacteria.
  • Speaking of grains, choose wholegrains over refined grains, such as rolled oats, quinoa, and wholegrain breads.
  • Enjoy probiotic-rich foods, such as ‘live’ natural yoghurt. You can also experiment with fermented vegetables, such as kimchi.

My gut-loving breakfast recipes using the new UNCLE TOBYS Prebiotic Fibre – Turmeric & Coconut  

Turmeric Spiced Pumpkin Porridge with Poached Pear


[1] Jama HA, Beale A, Shihata WA, Marques FZ. The effect of diet on hypertensive pathology: is there a link via gut microbiota-driven immunometabolism?Cardiovascular Research. 2019;115(9):1435-47.

[2] Thursby E. Introduction to the human gut microbiota. Biochemical Journal. 2017; 474(11)

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