Gut-Friendly Berry & Yoghurt Breakfast Bowl
Ingredients
- 2 cups full-fat live Greek yoghurt
- 2 tbsp chia seeds
- 1 tbsp ground flaxseeds
- 1 cup mixed berries (blueberries, raspberries, strawberries)
- 2 tbsp sliced almonds or walnuts
- 2 tsp raw honey (optional)
Optional add-ons
- 2 tsp cacao nibs
- ½ tsp cinnamon
Nutritional breakdown
Approx per serving
- Calories
- 390 kcal
- Protein
- 26g
- Carbohydrates
- 20g
- Fibre
- 8g
- Fats
- 21g
- Sugar
- 18g
- Sodium
- 95mg
Method
- In a bowl, combine the Greek yoghurt, chia seeds and flaxseeds. Mix well and let sit for 5 to 10 minutes to allow the chia seeds to absorb moisture and soften.
- Wash and dry the berries, then arrange them on top of the yoghurt mixture.
- Sprinkle the sliced almonds or walnuts evenly over the bowl.
- Drizzle with raw honey for a touch of natural sweetness (if using).
- Add any optional toppings, such as cacao nibs or cinnamon, for added polyphenol and gut-health benefits.
- Serve immediately and enjoy a nutrient-packed, gut-friendly breakfast.
Gut health benefits
Live Greek yoghurt: Rich in probiotics that support a healthy gut microbiome.
Chia seeds & flaxseeds: Soluble fibre that feeds beneficial bacteria and aids digestion.
Mixed berries: Rich in polyphenols and antioxidants, which may support gut barrier function and inflammation control.
Almonds & walnuts: Healthy fats and fibre; linked to higher butyrate levels in human studies.
Raw honey: Contains small amounts of natural prebiotics; keep it to a light drizzle.
Gut bacteria supported
Bifidobacterium: Fed by the fibre in chia, flaxseed and berries; supports gut health and immune function.
Lactobacillus: Live cultures from the yoghurt support a healthy gut and aid digestion.
Streptococcus thermophilus: A classic yoghurt culture that helps digest lactose.
Akkermansia muciniphila: May be boosted by polyphenols from berries; supports the gut lining.
Want to know more about these microbes? Read The Gut-Health Top Ten.
From The Gut Health Cookbook
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