Best Breakfast Foods for Gut Health

Gut health

It seems like everyone is talking about it….and rightfully so! Experts say that your microbiome is directly linked to your overall wellness, including stress levels, sleep quality, ability to focus, and increased risk of developing serious autoimmune disorders [1].

Breakfast is an opportunity to get your gut moving in the right direction. The food we eat affects the composition of our microbes, which over time can shift the balance of your microbiome in one of two ways: you can become healthier or your can become sicker. Here are the best breakfast foods for digestive health:



Papaya contains a digestive enzyme called papain, which is often the main ingredient in digestive enzyme supplements because it is so powerful in supporting digestive health. Papain helps digest all nutrients, but is especially useful in protein digestion [2]. Try a papaya boat or a more satisfying papaya smoothie.

Chia Seeds

Chia seeds help promote bowel regularity because they’re a rich source of magnesium, which promotes muscle contractions. Because your GI tract is one big muscle, it can tense up during times of stress. Magnesium helps relax the smooth muscle tissue found in your intestines, so food and waste can move through their system earlier. They are also an excellent source of fiber, which helps keep you satisfied longer [3]. Try this chia banana mango trifle.


Coconut Oil

Coconut oil contains fatty acids that help improve digestion. One fatty acid, called auric acid, acts as a natural antimicrobial to help destroy bad bacteria and yeast in the GI tract. It also suppresses appetite and keeps you full and satisfied for longer periods of time. You can easily blend coconut oil into your coffee [4].


Pineapple contains a unique digestive enzyme called bromeliad, with aids in protein digestion. Pineapple juice has also been shown to help reduce GI tract inflammation. Although there is a lack of evidence to support this, it is rumored that pineapple can kill intestinal parasites, and is often used as a remedy for parasite cleanses [5].



Apples are a rich source of pectin, a type of insoluble fiber. Pectin has been used as a natural remedy for relieving constipation for hundreds of years, as it helps move stagnant waste through your digestive tract [6].


Bananas contain a unique type of starch called resistant starch, which acts as a prebiotic by feeding the good bacteria in your gut. Resistant starch can’t be digested by the human body, so it passes through your intestines where friendly bacteria break it down [7].

Best breakfast foods for gut health


Berries help relieve bloating and constipation similarly to apples as they contain pectin. Since berries are low sugar fruit, they’re ideal for breakfast recipes. They keep your blood sugar levels stable and prevent the infamous energy crashes and sugar cravings that can surface late run the day [8].


Yogurt contains healthy bacteria that aids in digestion and eases gastrointestinal issues, like constipation, diarrhea, IBS and even colon cancer. The probiotics in yogurt also boost the immune system and help keep the digestive tract free of disease-causing bacteria [9].

Including these gut-friendly foods in your breakfast will jumpstart your body and support a healthy gut. From good digestion to brain activity and cellular function, what you put into your mouth makes a big difference. Start the day off right!

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