Breakfast for Gut Health: What Are the Best Things to Include in Your Morning Meals?

Rohit Panwar

Battling tummy issues? Looking for gut friendly breakfast ideas? As a nutritionist, let me help.

I am sharing some of my recommended best breakfast options for stomach problems. These breakfasts are not only made use gut friendly ingredients but are also quite delicious.

22 Gut Friendly Breakfast Ideas You Need to Try Today

Gut issues are becoming more common and my clients regularly keep asking me-What is the best thing to eat for breakfast for gut health?

Here are my top recommendations including a very quick recipe:


Oatmeal with Berries and Nuts

This is a one of the most wholesome and easy gut friendly breakfast ideas. Oats are a great source of soluble fiber, that aids digestion. Berries, rich in antioxidants, contribute to overall well-being, while nuts add healthy fats and additional fiber, supporting gut flora.

Quick Recipe: 

  •  Cook 1/2 cup of rolled oats in water or your preferred milk until it reaches a creamy consistency.
  • Mix in a handful of fresh or frozen berries such as blueberries, raspberries, or strawberries.
  • Sprinkle a tablespoon of chopped nuts like almonds, walnuts, or pecans.
  • Add a natural sweetener like honey or maple syrup, keeping it gut-friendly without refined sugars.


Turkey and Vegetable Scramble

Elevate your morning with  this high protein gut-friendly breakfast. Packed with lean protein from turkey and an array of colorful vegetables, this savory dish not only supports your digestion but also provides essential nutrients to start your day right.

Quick Recipe: 

  • Cook 1/2 cup of lean ground turkey until browned and fully cooked in a skilled.
  • To this add, mix of finely chopped vegetables such as bell peppers, tomatoes, and spinach.
  • Add in herbs and spices like oregano, thyme, or a dash of turmeric known for their anti-inflammatory properties.
  • Whisk in 2-3 egg whites and pour them over the turkey and vegetables.
  • Make a scramble and top with fresh herbs like parsley.


Quinoa Breakfast Bowl

This breakfast bowl not only supports your gut health but also provides a wholesome blend of protein, fiber, and essential vitamins. This is perfect for the day when you want to start with a meal that keeps you full longer.

Quick Recipe: 

  • Cook 1/2 cup of quinoa in water or low-sodium vegetable broth.
  • In a pan, sauté a mix of colorful vegetables like bell peppers, cherry tomatoes, and kale.
  • Add chickpeas or tofu or lean turkey or chicken for added protein.
  • Season the bowl with gut-friendly herbs and spices like cumin, paprika, or a hint of garlic.
  • Finish the bowl with a sprinkle of avocado slices or a drizzle of olive oil


Kefir Berry Smoothie

Start your day on a refreshing note with this fermented breakfast option. This delightful smoothie combines the goodness of vibrant berries with the digestive benefits of probiotics from Kefir.

Quick Recipe: 

  • In a blender, combine a cup of kefir with a generous handful of mixed berries, such as strawberries, blueberries, and raspberries.
  • Add a ripe banana for natural sweetness and a creamy texture.
  • Add in a tablespoon of chia seeds or flaxseeds for added fiber and omega-3 fatty acids.
  • Blend until smooth and enjoy.


Breakfast Lentil Soup

If you are someone like me who likes soup for breakfast, this tummy friendly option is for you. The soup combines the goodness of lentils, vegetables, and warming spices. It is also a rich source of protein, fiber, and essential vitamins .

Quick Recipe: 

  • In a pot, sauté diced onions, carrots, and celery in olive oil until softened.
  • Rinse and add 1 cup of dry lentils to the pot, followed by 4 cups of vegetable or chicken broth.
  • Season the soup with a blend of cumin, coriander, turmeric, and a pinch of salt.
  • : Allow the soup to simmer on low heat until the lentils are tender, stirring occasionally.
  • Finish with a squeeze of fresh lemon juice and garnish with chopped parsley.


Upma with Veggies

This is a gut friendly Indian breakfast option that takes less than 15 minutes to make. Although most people use semolina for this, you can also experiment with oats or quinoa.

Quick Recipe: 

  • In a pan, heat oil and sauté mustard seeds, cumin seeds, and curry leaves for a fragrant base.
  • Add a mix of finely chopped vegetables like carrots, peas, and bell peppers.
  • Add 1 cup of semolina (sooji) to the pan and roast until it turns golden brown.
  • Season with salt and ground black pepper, and optionally add a pinch of turmeric.
  • Pour in 2 cups of hot water and stir continuously to prevent lumps.
  • Cover and cook until the Upma reaches a fluffy, porridge-like consistency.


Kiwi and Banana Green Smoothie

This is one of my favourite Gut-healthy breakfast smoothies. Packed with vitamins, minerals, and antioxidants, this vibrant blend not only tantalizes your taste buds but also supports overall well-being.

Quick Recipe: 

  • In a blender, combine 2 sliced bananas, 2 peeled kiwis, and a handful of spinach leaves.
  • Pour in the chilled water or coconut water to facilitate blending and achieve the desired consistency.
  • I also add chia seeds or flaxseeds for thickness. If you like it sweeter, add in 2 peeled and chopped dates.
  • Blend the ingredients until smooth and serve


Oats Poha

Another Indian gut friendly option, this poha is easy to make and very delicious. Although, it made using flattened rice, I like to use oats to make it more fiber rich. This version incorporates the goodness of oats, providing a kickstart to your day with sustained energy and digestive benefits.

Quick Recipe: 

  • In a pan, heat oil and add mustard seeds, cumin seeds, and curry leaves.
  • Add in raw peanut and cook till they are roasted.
  • Add in chopped carrots and boiled peas and sauté until they are slightly tender, adding a pinch of salt and turmeric.
  • Add rolled oats to the pan and mix well, allowing them to absorb the flavors of the vegetables.
  • Add some water and cover the pan and let it cook on low heat for a few minutes.
  • Garnish with fresh coriander leaves and a squeeze of lemon juice.


Brown Rice Congee

A wholesome and comforting breakfast option, this traditional breakfast food provides you the goodness of brown rice with the soothing qualities of a warm porridge. Rich in fiber and essential nutrients, this dish offers a gentle start to your day.

Quick Recipe: 

  • Rinse the brown rice thoroughly and soak it for about 30 minutes.
  • In a pot, bring 6 cups of water or broth to a boil. Add the soaked brown rice and minced ginger, then reduce heat to a simmer.
  • Allow the rice to simmer, stirring occasionally, until it breaks down and forms a creamy consistency. This may take around 45 minutes to an hour.
  • Add cooked chicken, tofu, or mushrooms during the last 15-20 minutes of cooking.
  • Season the congee with a pinch of salt and pepper. Serve it warm.


Yogurt Parfait

A delightful combination of creamy yogurt, fresh fruits, and crunchy granola, this visually appealing and delicious parfait not only satisfies your taste buds but also offers a wealth of essential nutrients. It also includes probiotics that promote gut health.

Quick Recipe: 

  • Start with a base of Greek yogurt.
  •  Layer the yogurt with a variety of fresh fruits such as berries, sliced bananas, or kiwi.
  • Sprinkle granola over the fruits. Choose homemade granola or a granola with minimal added sugars.
  • Repeat the layering process until you fill your serving glass or bowl.
  • Garnish the top with  a sprinkle of chia seeds.


Egg and Spinach Breakfast Wrap

Kickstart your day with  one of my favourite gut friendly breakfast ideas on the go that is the perfect combination of protein-packed eggs and nutrient-rich spinach. It high protein high fiber breakfast is pretty easy to make and highly customizable.

Quick Recipe: 

  • In a pan, scramble 2-3 eggs until they are fully cooked. Season with a pinch of salt and pepper.
  • In the same pan, sauté a handful of fresh spinach until wilted.
  • Place a whole-grain or spinach tortilla on a separate pan and warm it for a few seconds on each side.
  • Lay the warmed tortilla flat and spoon the scrambled eggs and sautéed spinach onto the center.
  • Enhance the flavor and nutrition by adding diced tomatoes, a sprinkle of feta cheese, or a dollop of Greek yogurt.
  • Fold the sides of the tortilla over the filling to create a wrap.


Scrambled Tofu with Spinach & Mushrooms

This is one of the easiest vegan gut friendly breakfast option. It not only provides a hearty dose of protein from tofu but also incorporates the wholesome goodness of spinach and mushrooms for a well-rounded start to your morning.

Quick Recipe: 

  • Crumble firm tofu in a pan.
  • In the same pan, sauté chopped mushrooms, and fresh spinach until they are cooked and any excess moisture is evaporated.
  • Season the mixture with herbs and spices, such as turmeric for color, garlic powder, and nutritional yeast.
  • Cook well and serve as such or with a whole grain toast.


Whole Grain Pancakes

This is a nutritious and delicious twist to traditional pancakes. It not only satisfies your pancake cravings but also provides the benefits of whole grains, offering a hearty and fulfilling beginning to your morning.

Quick Recipe: 

  • Combine 1 cup of whole wheat flour, with coconut sugar and baking powder, and a pinch of salt.
  • In a separate bowl, whisk together 1 cup of milk (dairy or plant-based), 1 egg, and some melted butter or oil.
  • Gently fold the wet ingredients into the dry mixture. Rest for a few minutes.
  • Cook on a griddle or non-stick pan over medium heat.
  • Serve with fresh fruit on top, a drizzle of honey, or a dollop of Greek yogurt.


Millet Porridge

You can make this savory or sweet depending on your preference. You can also use any kind of millet for this purpose, but I usually use foxtail millet or finger millet.

Quick Recipe: 

  • In a saucepan, combine rinsed millet with 2 cups of water or milk. Bring to a boil, then reduce heat to a simmer.
  • Allow to simmer, covered, for about 15-20 minutes or until it reaches a creamy consistency. Stir to prevent sticking.
  • Add sweeteners like honey, maple syrup, or agave nectar. You can also add in a dash of cinnamon or vanilla extract.
  • Top your millet porridge with fresh fruits, nuts, or seeds. Serve warm


Turmeric Ginger Tea Smoothie

This vibrant and invigorating concoction combines the anti-inflammatory benefits of turmeric and the zesty kick of ginger. This smoothie not only provides a refreshing start to your day but also packs a nutritional punch with its immune-boosting ingredients.

Quick Recipe: 

  • Start by brewing a cup of turmeric ginger tea using fresh ginger slices, turmeric powder, and hot water.
  • Allow it to steep for 5-7 minutes for maximum flavor and health benefits.
  • Let the tea cool to room temperature, then refrigerate or add ice cubes to chill it.
  • In a blender, combine the chilled turmeric ginger tea with a cup of frozen mango chunks, a banana, and a handful of spinach.
  • Amp up the protein content by adding a scoop of protein powder or Greek yogurt to the blend. This ensures a satisfying and filling smoothie.
  • Add a pinch of black pepper to enhance absorption of curcumin from turmeric, and add a dash of honey or agave syrup for sweetness.
  • Blend all the ingredients until smooth and creamy.


Overnight Oats

A simple and nutritious breakfast, overnight oats requires minimal effort and delivers a satisfying start to your day. This no-cook option allows you to prepare a delicious and customizable oatmeal the night before, ensuring a quick morning meal.

Quick Recipe: 

  • In a jar mix 1/2 cup of rolled oats with milk (dairy or plant-based), yogurt, or a combination of both.
  • Add natural sweeteners such as honey, maple syrup, or a mashed banana for sweetness. Add a pinch of cinnamon, vanilla extract, or a dash of nutmeg.
  • Add fresh or dried fruits such as berries, sliced apples, or raisins for natural sweetness and texture.
  • Mix well and seal the jar or container and refrigerate overnight.
  • Serve with extra toppings like more fresh fruit, or a sprinkle of granola for added crunch.


Sourdough Avocado Toast

Sourdough bread is one of my most favourites for its benefits. For this easy gut friendly breakfast option, you will need some sourdough bread and within minutes this toast is ready. The combination of tangy sourdough bread and creamy ripe avocado makes for a great combination.

Quick Recipe: 

  • Start by toasting slices of sourdough bread until golden brown and crispy.
  • Alongside mash a ripe avocado in a bowl.
  • Spread the mashed avocado evenly over the toasted sourdough slices.
  • Sprinkle the avocado with a pinch of salt, black pepper, and red pepper flakes for added flavor. You can also squeeze a bit of fresh lemon or lime juice.
  • If you like to make it more filling, you can add boiled egg slices, cherry tomatoes, etc.


Rice Cake With Peanut Butter & Banana

This vegan, easy and quick breakfast can be a great treat or snack option.  It will be ready within minutes, and requires no heat or cooking. It is not only tasty but also provides a satisfying crunch with a blend of flavors, textures, and essential nutrients.

Quick Recipe: 

  • Choose a plain or lightly salted rice cake as your base.
  • Generously spread a natural peanut butter on the rice cake.
  • Arrange slices of fresh banana evenly over the peanut butter-covered rice cake.
  • I also like to sprinkle chia seeds, and a pinch of cinnamon for extra flavor.


Breakfast Sweet Potato with Almond Butter

Sweet potatoes is not only gut friendly but is also easily available and pocket friendly. It offers natural sweetness and when combined with a nut butter, it can provide a really filling and satisfying meal.

Quick Recipe: 

  • Roast a medium-sized sweet potato in the oven until it is tender.
  • Once cooked, slice it open lengthwise. Fluff the insides with a fork to create a soft and pillowy texture.
  • Generously spread almond butter over the roasted sweet potato halves.
  • Enhance the flavor with a sprinkle of ground cinnamon.
  • Garnish with chopped almonds or pecans for added crunch and a boost of texture.


Almond Chia Pudding

I absolutely love puddings because they are easy to make and can be made well in advance. This is the perfect gut friendly breakfast option for days where you wish to eat something sweet.

Quick Recipe: 

  • In a bowl, mix well 1/4 cup of chia seeds with 1 cup of almond milk.
  • Sweeten with natural sweeteners such as honey, maple syrup, or agave nectar.
  • You can also add a splash of vanilla extract to the mixture.
  • Cover the bowl and refrigerate the mixture for at least 2-3 hours, or preferably overnight.
  • Garnish with sliced almonds or chopped nuts and some fresh berries.


Green Shakshuka

This delightful variation of the traditional shakshuka is one of my favorite gut friendly breakfast ideas  that features vibrant green vegetables and herbs. This savory dish not only pleases the palate but also provides many essential nutrients.

Quick Recipe: 

  • In a skillet, heat olive oil and sauté finely chopped onions until translucent. Add minced garlic and cook until fragrant.
  • Sauté a mix of green vegetables such as spinach, kale, and Swiss chard in the skillet.
  • Add in fresh herbs like cilantro, parsley, and dill. Also add ground cumin, coriander, and a pinch of red pepper flakes.
  • Make small wells and carefully crack eggs into each well. Cook eggs till whites are cooked but yolks remain runny.
  • Garnish with additional fresh herbs, a sprinkle of feta cheese, or a squeeze of lemon juice.


Turkey and Cheese Roll-Ups

Satisfy your hunger with these protein rich and gut friendly roll ups. These roll-ups combine the lean protein of turkey with the creamy goodness of cheese, creating a satisfying and portable option.

Quick Recipe: 

  • Lay out thin slices of your turkey.
  • Place a slice of your favorite cheese over each turkey slice.
  • For extra zing, spread a thin layer of mustard, mayonnaise, or your favorite condiment over the cheese.
  • Starting from one end, tightly roll up the turkey and cheese slices into a compact roll.
  • Slice the roll-ups into bite-sized pieces.

These were some of my top choices for gut friendly breakfast ideas. If you have some more ideas, I would love to know. 

Drop your recipe in the comment section below.

Rohit Panwar

Hi! I'm Integrated Nutrition Coach Rohit Panwar. I hold twin Certifications from IIN, New York & SAFM, Massachusetts. I am a passionate vocalist of holistic lifestyle and have fully committed the past several years to educate & empower people towards their wellbeing. Despite a successful yet hectic corporate stint of 21+ years, I have prioritised nutriment in my life. I truly hope my personal journey from illness to wellness helps everybody reading this forge their own path.