In summer, high temperatures often cause a sense of exhaustion and fatigue that results in a lack of appetite. In such cases, it is advisable to opt for light and fresh meals to keep hydrated and energized. Breakfast for example is a key meal, and there are plenty of recipes to experiment with to start the day off right-here are some practical tips for taking care of the gut microbiota at the table.
4 foods to keep your gut healthy at breakfast time
Having a healthy gut reflects on the well-being of the whole body, so it is essential to take care of it starting with the most important meal of the day, breakfast. Here are what are 4 great foods to consume in the morning.
Yogurt and kefir
One cup of white yogurt or kefir is very useful during breakfast because they are rich in probiotics that have a positive effect on the gastrointestinal system. When choosing which yogurt to consume, it is best to avoid products with added sugars, instead green light to add a fresh summer fruit!
Oats are a prebiotic food, thanks to beta-glucan, a type of fiber that has beneficial effects on the microbial composition of the gut, which is why they are highly recommended for breakfast and for those who need to practice sports training. It also proves particularly satiating and refreshing. Great added to yogurt or used as flour as a base for delicious pancakes.
Fresh and dried fruits
Consuming fresh fruit in the morning, such as in the case of red fruits, apricots or peaches, is a wellness practice for the gut, as well as ensures an important share of minerals, vitamins and water that are very useful for the body in the summertime to cope with high temperatures.
Dried fruits, such as almonds, walnuts or hazelnuts, are also rich in dietary fiber, which stimulates intestinal transit while also ensuring proper intake in good fats. So why not add it as 100% nut butter on a nice slice of toasted whole wheat bread or as an ingredient in a very fresh smoothie?
Flaxseeds can be incorporated into so many breakfast recipes and are rich in Omega 3. Omega-3s have anti-inflammatory activity particularly on the intestinal mucosa. Only caution, consume them after grinding them possibly with a mortar or coffee grinder!
2 recipes for your summer breakfast
In summer you can experiment with so many colorful, tasty and light summer recipes, here are 2 simple recipes that are perfect for taking care of the gut microbiota.
The first is oatmeal with peanut butter and fresh seasonal fruit. Milk and oats are added to a saucepan and cooked over medium heat for a few minutes: then the mixture is poured into a cup and a tablespoon of peanut butter, bananas and chopped apricots are added. As an alternative to cooking, you can opt for overnight porridge, where you simply let the flakes soak overnight in milk or yogurt and in the morning supplement your porridge with fresh fruit and ground seeds.
The second recipe is a savory proposition involving a couple of slices of toasted whole wheat bread with chickpea hummus and avocado.
To complete both breakfasts, it is advisable to drink warm homemade mint herbal tea or green tea, because keeping hydrated at this time of year is definitely important.