Low-Calorie, Low-Sugar Breakfast Ideas for a Healthy Gut

By Amy Taylor on February 17, 2017

What’s your usual breakfast? If you’re like most people, it’s probably cereals. While cereals seem like an easy, filling meal to jumpstart the day, it may not be a healthy option. This traditional breakfast option contains loads of sugar, which is not good for your gut. You know too well that sugar is a health wrecker. Sugar feeds bad bacteria in your gut flora, which in turn weakens your immune system, fuels inflammation, and up your risk of chronic illnesses.

Better Options

Why settle for something that’s less healthy when there are delicious and nutritious meals that you can easily prepare for breakfast?


Whether you want it poached, boiled or fried with a little oil, egg is a healthy option for breakfast. Egg is a complete protein and contains essential nutrients that are good for your overall health. Eggs are very filling too. Just an egg or two can greatly fill you up and prepare you for another tough day. Combine it with vegetables to ensure that you’re getting enough fibre.

Yogurt and fruit

Yogurt is packed with protein and good bacteria that helps you maintain a healthy gut. But be careful about the type of yogurt you choose. Go for the Greek style as it contains no sugar and more probiotics. Top your yogurt with fruits like berries or mangoes for a filling and delicious meal. Sprinkle with a tablespoon of chia seeds or flaxseeds for added protein and fibre.


There’s nothing healthier and more filling than a tall glass of smoothie made from fresh produce in the morning. Experiment on various fruits and vegetables and try to add more greens in your shake. This is a great way to increase your intake of raw veggies.


Nothing beats a cup of oatmeal topped with seeds, nuts and fruits. Oats contain fibre, protein and omega-3 acids which are essential for a healthy mind and body. Opt for traditional rolled oats. Yes they might take a little longer to cook, but their nutritional value is worth it all! Oats also contain folic and potassium. If you want it sweeter, add a little honey instead of sugar.

Toast with guacamole

If you want something light yet filling, toast a sourdough bread. Top it with smashed avocado or guacamole and chili flakes, and drizzle a bit of olive oil. Avocado toast gives a perfect combination of healthy fats, protein and fibre you need to start your day right.

A great day starts with a great breakfast. Consider these healthy meal options for a leaner and healthier you every morning, every day.

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