Did you know you have an army of bacteria in your gut? This formidable squadron is almost 40 trillion strong. Nourishing your gut starts at the beginning of the day. Within the first 24 hours of eating gut-healthy foods you naturally restore your healthy bacteria---making a healthy breakfast choice that much more important.
Top things to remember for your gut-healthy morning meals are: protein, complex carbs, choose fats wisely, and hydrate. Learn how each category is vital to having a healthy gut and nutritious start to your day.
Rise and Shine for Protein
Get your day off to a powerful start with a healthy dose of protein (from 20 - 30 grams) and vegetables (1-2 cups). Protein helps maintain and build lean muscle mass, which is important for managing a healthy weight and recovery post-workout. Protein also has other benefits like helping you feel full longer and stabilizing blood sugar.
Adding vegetables to your breakfast might seem tricky but with a little bit of preplanning, it can be a delicious addition! It is simple to add chopped veggies like kale, broccoli, and asparagus to scrambled eggs or a frittata. Veggies help with gut restoration by adding much-needed fiber to your diet. The average American gets 15 grams of fiber per day. It’s recommended that women get 25 grams of fiber and men get 38 grams of fiber per day, according to the Institute of Medicine. Add the veggies. Your gut will thank you.
Try Complex Carbs & Healthy Fats
Need more energy in your day? Just add carbs, and let’s not dismiss carbs because the complex kind are beneficial. Complex carbohydrates fuel your body with energy and a full sensation that lasts. Whether you’re eating clean, Paleo, or Keto, carbs are an important addition to your menu. Try adding Caveman Grain Free Granola clusters to your breakfast spread. The perfect combination of complex carbs and healthy fats that are dairy-free, soy-free, and vegan. Each serving only contains 11 grams of carbs. You can also add a little fat to your breakfast with foods like eggs, avocado, coconut oil, and chia seeds. Fat helps reduce inflammation and is vital for brain health.
Both carbohydrates and fats have evil twins. The evil twin to complex carbohydrates are simple carbs. Examples of simple carbs are foods like white rice, refined white flour, and plain sugar. Simple carbs like to tempt you with energy-giving power, but once consumed, you realize that your energy quickly drops lower than it was. Fat’s evil twin is trans fat. Trans fat loves to hide in pretty packages of pre-made pastries, fried foods, and snacks like microwave popcorn. When choosing fat and carbohydrates for any meal, be sure that you are choosing from the healthy side.
Hydrate and Restore Your System
Not at all forbidden, fruit adds hydration, nutrients, and fiber to your diet. Properly hydrating your body in the morning is beneficial to flush toxins that were released overnight. Fruits like cantaloupe and strawberries are packed with water and aid in flushing and rehydrating your system. The added bonus? Fiber. By increasing your fruit and vegetable consumption, you’ll naturally increase your dietary fiber intake. So add small slices of fruit to your water or meals to keep your skin and body hydrated, as well as maintaining a healthy gut flora.
Make it Easier
Get started making healthier choices in the morning by:
- Making a meal with protein, complex carbs, and healthy fats
- Skip the creamer. Can't live without it? Try a different creamer in your coffee, check out these dairy-free alternatives.
- Choose to go grain-free for breakfast
Your keys to success: keep it simple and plan ahead. Make-ahead breakfasts like Breakfast Egg and Sausage Cups can be warmed quickly and eaten on the go. Or try some grain free granola and a bowl of fruit for rushed mornings. Start your day off right with healthy, happy, and better foods for you.