Your gut’s wake up call! DYK, skipping breakfast can literally slow your gut down? Your gut is a muscle, and just like the rest of your body, it needs a “wake-up meal” in the morning to get moving. That first meal kickstarts the gastrocolic reflex (a signal activated when food stretches the stomach wall, and tells the bowel it’s time to move things along).
This recipe by Nicole Dynan @the.guthealthdietitian is the ultimate gut-wake-up bowl. It’s fibre-rich, has prebiotics from oats, flax, and fruit, plus live microbes or probiotics from yoghurt or kefir. Hydrate it overnight in the fridge, so it’s ready to go in the morning. An easy, prep-set-and-forget brekky, that’s absolutely delicious.
OVERNIGHT FLAX AND OAT POTS WITH KIWI AND YOGHURT
Serves 1
½ cup rolled oats
1 tbsp ground flaxseed
½ cup probiotic yoghurt (or kefir)
½ cup milk (dairy or calcium-fortified plant milk)
½ green or gold kiwi, sliced (or whole if small)
½ apple, grated (optional for sweetness & extra fibre)
½ tspn lemon zest
½ tspn fresh lemon juice
1 tsp honey or maple syrup (optional)
Sprinkle of cinnamon
1–2 tbsp mixed nuts or seeds for crunch (optional)
Method
In a jar or bowl, mix oats, ground flaxseed, yoghurt, and milk. Stir well.
Add grated apple (or banana if prefered), plus cinnamon. Cover and refrigerate overnight.
In the morning, top with kiwi slices, extra nuts/seeds, and drizzle with honey or maple syrup if desired.
