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Your gut microbiome is constantly changing. What you eat influences the increase or decrease in the type of bacteria, good or bad. The balance is very important not just for optimal gut health, but for overall body health. The intestine is an important site of immune activity.
We have to look for the “bugs” of the microbiota, “they do not live without us, and we could not live without them,” says the magazine of the UNAM School of Medicine. The food probiotics, prebiotics like fiber and digestive enzymes, promote beneficial bacteria in your gut.
Here are five nutritious, gut-friendly breakfasts you can make in less than 10 minutes:
1. Oatmeal with fruit and chia
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The beta glucan is the main fiber in oats is, its decomposition and fermentation increases the diversity of the gut microbiota. This, in turn, can improve certain digestive problems such as diarrhea, constipation, and irritable bowel syndrome. Explains the Harvard Nutrition Source. In addition, fiber contributes to increase satiety and suppress appetite.
Prepare the oatmeal overnight (no cooking required) and refrigerate to enjoy hot or cold the next morning.
Recipe: Leave ½ cup of oatmeal (not instant) in a closed container, ½ to 1 cup of liquid such as cow or vegetable milk, and ½ cup of any chopped fruit (banana, melon, apple, grapes). You can also add 1-2 tablespoons of chia, walnuts or any spice.
2. Yogurt with fruit
Yogurt is nutritious (provides proteins, vitamins and minerals) and it also contains probiotics. Probiotics are the good bacteria that support your microbiome. Common probiotics in yogurt are lactic acid bacteria and bifidobacteria.
Recipe: Choose plain and unsweetened yogurt, be careful with low-fat versions because they can be high in sugars. Add fresh fruit and spices as cinnamon, nutmeg or ginger. Cover with almonds, walnuts or peanuts.
3. Scrambled eggs accompanied by beans and avocado
Eggs give you protein and others important nutrients that your body needs. The avocados are rich in polyphenols and the Beans blacks bring the fiber.
Recipe: Prepare your scrambled eggs, accompany with beans and avocado, to add antioxidants cover with natural hot sauce. The added bonus is that high-protein and high-fiber breakfasts satisfy you and keep you feeling fuller for longer.
4. Avocado and hard-boiled egg toast
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If you have bread sourdough, It is the ideal to make a beneficial avocado toast for your intestine. The avocados they contribute polyphenols and the sourdough bread is a prebiotic.
Recipe: Cover a slice of sourdough bread with avocado and balance your breakfast with egg Lasted. In this preparation there are healthy fats, fiber, proteins, vitamins and minerals.
5. Breakfast with apple
Apples are rich in pectin, a type of soluble fiber that can help prevent constipation and has a moderate effect on lowering LDL, the “bad” cholesterol. Pectin is also fermented by beneficial bacteria in the colon.
Choices: Mix apple with your bowl of oatmeal and incorporate peanut butter or almonds for protein and healthy fats.
Spread apple slices with nut butter or seeds and sprinkle with granola or trail mix.
Apple smoothie with 3 tablespoons of oats, milk soybeans, 2 tablespoons chia and a half teaspoon of cinnamon. Optional: ½ cup of soy milk and ½ cup of plain yogurt.
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