A healthy gut helps you feel good physically and mentally. Read here how you can do something good for your digestion at breakfast.
The intestinal flora has far-reaching effects on our well-being. If it is out of balance, this can lead to susceptibility to infections, obesity or gastrointestinal problems, among other things.
A gut-friendly diet is key. In this context, you should pay particular attention to a high fiber content – ??with probiotic and prebiotic foods.
Fiber prevents constipation and also helps to keep cholesterol and blood sugar levels in balance. Winter vegetables, grains and dried fruit are among the foods rich in fiber.
Prebiotics are fibers that serve as food for the beneficial intestinal bacteria. Prebiotic foods include artichokes, wheat, rye and bananas.
Probiotic foods, on the other hand, are rich in beneficial bacterial strains such as lactobacilli. They can be found in fermented vegetables such as kimchi or sauerkraut, as well as in natural yoghurt.
Omega-3 fatty acids play an important role in intestinal health. According to a study, the fatty acids bring the intestinal flora back into shape and ensure that there are as many beneficial bacterial strains as possible in the intestinal flora.
If you want to do something good for your intestines, avoid salt as much as possible. According to a study in Berlin, too much salt damages the beneficial lactobacilli in the intestinal flora.
The turmeric spice is considered a true all-rounder. According to a study by the University of California, the curcumin it contains increases the number of beneficial intestinal bacteria by an average of 69 percent.
This healthy breakfast is rich in fiber and probiotics. It tastes wonderfully warming – especially in the cold season.
Ingredients for one serving:
Put the oat flakes, oat bran and milk or water in a saucepan and bring to the boil. Then simmer the porridge over a low heat for a few minutes until it has thickened.
Tip: Season the porridge with vanilla or cinnamon and garnish the warm breakfast with fresh berries and nuts.
This hearty breakfast is rich in protein, fiber and digestive enzymes.
For one portion you need:
First, cut the parsnip, zucchini and pepper into thin strips and lightly roast the vegetables in a little olive oil in a pan. Now fill the skyr into a bowl and put the roasted vegetables on top. Finally, add the kimichi. The spicy pickled cabbage from Korea is considered a real booster for the intestines and should be eaten raw if possible.
This delicious porridge variant is not only a true treat for the palate, but also a real eye-catcher thanks to the intense color of the turmeric.
Ingredients for one serving:
Place the flakes and milk in a saucepan and bring the mixture to the boil. Then simmer over medium heat for five minutes, stirring occasionally.
Then halve the banana and mash one half and add it to the porridge. Then add the squeezed orange and the spices.
In the next step, the almond sticks are roasted in a pan without fat and then distributed on the porridge together with the remaining sliced ??banana and the blueberries.
Tip: If you like it sweeter, you can stir in some honey or maple syrup.
This pudding will give you a powerful start to your day. The breakfast is rich in omega-3 fatty acids and fiber.
For two portions you need:
The first step is to put the chia seeds and oat flakes in a bowl with the warm water and let everything swell for a few minutes. Meanwhile, cut the apple and banana into small pieces and put the fruit in a bowl. Drizzle lemon juice over it and mix everything well.
Then place a portion of the pudding in a breakfast bowl with a portion of fruit on top. Finally, drizzle the linseed oil over the top and garnish the pudding with the berries, figs and nuts.
Nothing warms you up in the morning like a warm glass of golden milk. Try it and start the day feeling fit. The drink is quick to make and is therefore perfect if you don’t have time for a long breakfast.
For one glass of Golden Milk you need:
For the perfect golden milk, put all the ingredients in a blender and mix well until you get a fine consistency. If you like it even finer, you can then pass the turmeric milk through a sieve.
Tip: The golden milk is already ready to drink! If you drink the ingredients raw, the substances contained in them will have a better effect. If you prefer to drink the milk warm, however, you can boil it briefly in a pan and then stir it with a milk frother until it is even fluffier.
