Your gut microbiota conceals no less than 1013 microorganisms. This is a number as large as that of the cells that make up the human body. It is non-pathogenic bacteria, viruses, parasites and fungi which constitutes your intestinal microbiota also called intestinal flora. These bacteria exert a protective function and have an impact on digestive, but also metabolic, immune and neurological functions.
An unbalanced intestinal microbiota is conducive to pathologies, and especially autoimmune and inflammatory diseases.
We already know that food will influence intestinal health. A dietitian specialized in digestive health, based in Texas (USA) particularly insists on the importance of breakfast. ” If you’re skipping breakfast, you might want to think twice. This is a great opportunity to supply your body with fiber-rich foods that support long-term gut health and boost your digestive system! », shares Samina Qureshi, RDN, LD with our American colleagues from Eating Well.
Focus on fiber in the morning
THE fibers are one of the most important nutrients, not only for gut health, but also for your overall health. For this reason, Samina Qureshi recommends prioritizing fiber for breakfast. “ This can help you manage your blood sugar levels and cholesterolto keep you full “.
She also advises integrating prebiotics. “ Prebiotic fiber in plant-based foods supports your gut health by nourishing probiotics [c’est-à-dire les bonnes bactéries, ndlr] of your microbiome “. Fruits, nuts and seeds are therefore excellent choices for a breakfast that respects intestinal health.
Also focus on foods rich in probiotics. Foods rich in probiotics like yogurt are beneficial because they can help maintain a healthy balance of bacteria in the gut. The good news is that they go very well with fruits, nuts and seeds.
The recipe that brings together probiotics, prebiotics and fiber
The dietitian then suggests a breakfast that brings together probiotics, prebiotics and fiber: the blueberry pecan oatmeal. You can enjoy it hot during the winter months and opt for a colder version in the summer.
To prepare it you will need: 1 cup water, 1 pinch of salt, ½ cup old-fashioned oatmeal, ½ cup blueberries, fresh or frozen, thawed, 2 tablespoons plain Greek yogurt fat free, 1 tablespoon chopped toasted pecans, 2 teaspoons pure maple syrup.
The recipe only requires 10 minutes of preparation:
Bring the water and salt to a boil in a small saucepan. Stir in rolled oats, reduce heat to medium and cook, stirring occasionally, until most of liquid is absorbed, about 5 minutes. Remove from heat, cover and let sit for 2 to 3 minutes. Top with blueberries, yogurt, pecans and syrup.
