23 Gut-Healthy Breakfast Recipes to Help You Poop

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Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT

A gut-healthy diet prioritizes fiber to help support healthy digestion, weight management and heart health. To help, try these breakfast recipes, which provide at least  6 grams of fiber and are packed with prebiotic and probiotic-rich foods like yogurt, oats, raspberries and kefir to support a healthier gut. Recipes like our Creamy Raspberry-Mango Chia Seed Smoothie and our meal-prep-friendly Blueberry-Coconut-Walnut Baked Oatmeal are so good, you’ll be looking forward to getting up in the morning!

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Creamy Raspberry-Mango Chia Seed Smoothie

This creamy smoothie delivers sweet tropical flavors, with frozen mango blending with fiber-rich raspberries and coconut milk for a thick, frosty base. Strained (Greek-style) yogurt adds protein and tang to keep you satisfied, while dates add natural sweetness and fiber. With just a quick spin in the blender, you’ll have a refreshing, nutrient-packed smoothie ready to sip.

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Blueberry-Coconut-Walnut Baked Oatmeal

This blueberry-coconut-walnut baked oatmeal gets natural sweetness from banana and dates with bursts of juicy blueberries and a nutty crunch from walnuts. This hearty dish is perfect for meal prep or sharing at brunch, offering a nutritious start to your day.

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Orange-Peach Chia Seed Smoothie

Sweet, juicy oranges and frozen peaches are blended with creamy strained (Greek-style) yogurt and sweetened naturally by Medjool dates, creating a perfectly balanced flavor. Chia seeds add a boost of protein, fiber and omega-3s, while a touch of vanilla rounds out the taste.

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Anti-Inflammatory Strawberry Chia Pudding

This strawberry chia pudding is a convenient grab-and-go breakfast with plenty of benefits. Strawberries are loaded with antioxidants, while chia seeds offer omega-3 fatty acids, fiber and protein—all nutrients that can help lower inflammation.

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Green Smoothie

This vibrant smoothie is a refreshing way to start your day. The spinach blends in seamlessly without overpowering the sweet tropical flavors. Banana adds a creamy texture, while mango and pineapple bring natural sweetness and a bright, sunny taste.

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Roasted Vegetable Breakfast Grain Bowl

This colorful, satisfying breakfast grain bowl is a nutritional powerhouse, packed with ingredients like black beans, roasted broccoli and beets that help fight inflammation. The egg is cooked just right—firm egg whites with a slightly jammy yolk.

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Peanut Butter-Banana Flaxseed Smoothie

This smoothie is a creamy, satisfying drink. The banana adds natural sweetness and helps create a smooth, rich texture. Peanut butter brings delicious nutty flavor along with plant-based protein to keep you full longer. Ground flaxseed boosts the smoothie with fiber and omega-3s. Blended with almond milk, it’s a quick and delicious way to fuel your day.

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Apple-Pomegranate Overnight Oats

These overnight oats are a delicious breakfast option that combines the natural sweetness of apples and pomegranates with fiber-rich oats. The tartness of pomegranates complements the sweet, crisp flavor of apples.

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Strawberry-Mango Chia Seed Smoothie

This chia seed smoothie is a nutrient-packed drink rich in fiber, antioxidants and omega-3 fatty acids.. You can use frozen strawberries and mango, but you’ll need to add extra almond milk to help it blend smoothly.

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Shredded Wheat with Raisins & Walnuts

This is an easy breakfast to reach for when you want something quick with plenty of fiber and healthy fats. For a no-added-sugar breakfast, be sure to use unsweetened shredded wheat cereal. Read the label and opt for brands that contain 0 grams of added sugar.

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Blueberry-Peach Chia Seed Smoothie

This chia seed smoothie is a nutrient-packed drink that’s perfect for your next breakfast. It blends frozen peaches and sweet frozen blueberries with a splash of almond milk and yogurt for a creamy, fruity base.

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Breakfast Dal Bowl

Lentil-based dal makes a filling breakfast packed with protein, fiber and essential nutrients, delivering lasting energy throughout your morning. Prepare this dal in advance and store it in the fridge for a convenient option to enjoy throughout the week, or freeze it to have on hand for an easy breakfast in the months ahead.

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Orange-Mango Smoothie

The vitamin C from the oranges helps support immune health, making this smoothie a great staple during cold and flu season. Plus, it tastes just like a creamsicle. If you don’t have almond milk, any other dairy or nondairy milk will work.

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High-Protein Black Bean Breakfast Bowl (No Eggs!)

While eggs offer plenty of protein, you can make a satisfying, high-protein breakfast without them. This breakfast bowl includes black beans, yogurt and Monterey Jack cheese, providing 18 grams of protein to keep you feeling full and energized throughout the morning.

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Creamy Raspberry-Peach Chia Seed Smoothie

Chia seeds add a healthy dose of fiber to keep you full and satisfied. The natural sweetness of frozen peaches combined with dates and the tangy brightness of raspberries make every sip refreshing and satisfying.

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Overnight Oats with Chia Seeds

These easy overnight oats are naturally sweetened with peaches, but any chopped fresh or frozen fruit will work well. Chia seeds thicken the mixture as it sits, and they offer a healthy dose of fiber and omega-3 fats. Store these oats in individual airtight containers (like a mason jar) for an easy breakfast on the go.

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Orange Peel Smoothie

This creamy smoothie makes the most of the entire orange—peel and all. In addition to cutting down on food waste, studies suggest that orange peel is a powerhouse for gut health, packed with fiber to nourish beneficial gut bacteria. We recommend fresh ginger for the best flavor.

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Chole Puri (Chickpea Curry with Fried Bread)

Chole puri is a popular North Indian dish featuring a chickpea curry flavored with an aromatic mix of spices (chole) and served with deep-fried bread (puri).

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Strawberry-Peach Chia Seed Smoothie

This fiber-rich chia smoothie is sweet and tangy, with a velvety texture thanks to nutritious chia seeds that expand as they combine with liquid.

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Chickpea & Kale Toast

Chickpeas and kale are layered on a slice of crisp toast and garnished with crumbled feta for a savory breakfast that is satisfying and delicious.

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Anti-Inflammatory Raspberry & Spinach Smoothie

Start your day off right with this tasty smoothie featuring anti-inflammatory ingredients. Spinach provides antioxidants that help eliminate damaging free radicals, while raspberries contain polyphenols that have their own anti-inflammatory effects.

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Berry-Kefir Smoothie

You’ll get a delicious probiotic boost at breakfast when you add kefir to this berry-packed smoothie. Feel free to use any fruit and nut butter you have on hand; it’s easily customized to your liking.

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Avocado Toast with Burrata

Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a weekday-friendly breakfast.

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