10-Minute Breakfasts That Keep Busy Moms Full and Focused

Eating for gut health doesn’t have to be complicated. A few key ingredients can support digestion, reduce inflammation, and nourish your microbiome.

Must-Have Ingredients

1. Sauerkraut or kimchi: Fermented foods add probiotics to balance gut bacteria.

2. Spinach, kale, asparagus: High in fiber to feed beneficial bacteria.

3. Berries: Packed with polyphenols that support gut health and provide anti-inflammatory antioxidants.

4. Chia seeds or flax seeds: Add fiber and omega-3s for digestion and inflammation support.

5. High-quality protein: Chicken, eggs, fish, or plant protein support the gut lining and overall digestive health.

Simple Recipe: Roasted Veggie Quinoa Bowl with Miso Dressing

• Roast 1 cup chopped veggies like sweet potato, zucchini, and bell peppers

• Serve over ½ cup cooked quinoa

• Top with 1 tbsp miso paste whisked with lemon juice and olive oil

• Sprinkle with chia seeds and add a side of sauerkraut or kimchi

• Add your choice of high-quality protein (chicken sausage, baked tofu, or eggs)

This meal is quick, nourishing, and a simple way to feed your gut every day.