Healthy breakfast
The Best Healthy Breakfast Bowl for Gut Health, Hormone Balance & Energy
The Best Healthy Breakfast Bowl for Losing Weight, Gut Health, Hormone Balance & Energy. Works for me.
It took me decades to find a healthy breakfast that I genuinely loved-and that actually worked for my body. And for many years it worked fine. Until…..
Let me tell you my story. What I am about to reveal might shock you so, hang on tight!
Since breakfast breaks the overnight fast, I wanted something that felt nourishing, satisfying, and healing. It’s also very important that the meal that breaks the fast should be low in sugar (low glycemic index).
This is the opposite of mainstream breakfasts that are typically loaded with sugar.
Here’s a breakdown of what I used in my gut-friendly breakfast bowl that kept me energized and satisfied for hours. If you’re struggling with bloating, hormone imbalances, or digestive issues, this kind of clean, targeted nutrition can be a game-changer for some.
(All ingredients I use are organic, clean, and gut-friendly - no hidden toxins, sugars, or artificial fillers.)
I didn’t use every ingredient every day - just what suited my body’s needs at the time:
Homemade Kefir – Packed with probiotics for a healthy gut microbiome and digestive support. Alternatively, water or homemade yoghurt for less histamine.
Psyllium Husks – A prebiotic fiber that helps regulate digestion, supports cholesterol and blood sugar balance, and gently detoxifies. (Tip: I always buy organic to avoid contaminants.)
Chia Seeds – High-fiber, omega-3-rich seeds that support digestive regularity and heart health.
Fresh Fruit – Blueberries, raspberries, or apples for natural sweetness, antioxidants, and fibre.
Flaxseeds (Linseeds) – Another fibre-rich superfood that supports hormonal balance and digestion.
Gelatinized Red Maca – Traditionally used to support hormonal balance, energy, and mood. (I replaced it for Ashwagandha in my mid 50’s ). More info on adaptogens here.
Turmeric Powder – An anti-inflammatory powerhouse that supports digestion, immunity, and gut healing.
Stevia – A zero-calorie, gut-safe sweetener to be used in moderation.
Colostrum LD (Liposomal Delivery) – Rich in immunoglobulins and growth factors for gut lining repair and immune function.
L-Glutamine – An amino acid essential for healing the gut lining and reducing inflammation. (Also found in collagen.)
Ashwagandha – A powerful adaptogenic herb that helps regulate stress (adrenal support), improve sleep, support mood, and boost energy naturally. More info on adaptogens here.
Acacia Fiber – A new favourite! A gentle prebiotic fibre that feeds beneficial gut bacteria and supports detoxification.
Vanilla Powder – For a naturally sweet, comforting flavor without additives.
Collagen Powder – Supports gut lining repair, joint health, and skin elasticity. I have to elaborate on this point as it’s crucial for midlife women. I use Organixx Collagen.
Why Collagen Matters for Midlife Women
Collagen is like your inner scaffolding - and as estrogen declines, that scaffolding weakens. Supplementing collagen (with vitamin C and other co-factors) helps women in their 40s, 50s, and beyond maintain youthful skin, stronger joints, resilient bones, and better digestion.
Estrogen Drops = Collagen Drops
During perimenopause and menopause, declining estrogen leads to a natural drop in collagen production. Research shows women can lose up to 30% of skin collagen within the first 5 years after menopause.
Skin & Hair Changes
Less collagen means thinner, drier skin, more fine lines, and sagging. Hair follicles are affected too, often causing thinning hair and slower growth.
Joints, Bones & Mobility
Collagen is essential for cartilage, tendons, and bone structure. In midlife, low collagen can contribute to stiff joints, aches, and early bone loss. Adequate collagen supports flexibility and bone density.
Gut Health Support
Collagen helps maintain the gut lining, which is key for digestion. Many women in midlife experience bloating and food sensitivities—collagen may help soothe and repair the intestinal barrier.
Muscle, Metabolism & Weight
Age-related muscle loss (sarcopenia) often begins in midlife. Collagen protein supports muscle maintenance, complements strength training, and helps support a healthy metabolism.
Circulation & Vascular Health
Collagen provides structure to blood vessels, helping maintain elasticity and strength as we age.
NOW……. we come to what I eat for breakfast in the present day.
My New Breakfast Routine (and Why It Works Better For Me Now) and why my digestion, hormones, and energy are much happier for it.
I start the day with warm water and a pinch of salt. I use Dr. Sarah Myhill’s sunshine salt which has extra minerals. This gently rehydrates me after the night, supports adrenal function, and wakes up digestion without shocking my system (which happened with a black coffee). Think of it as switching the lights on before asking the gut to work.
Next comes protein and healthy fats - eggs, meat, or a simple low-histamine combo. This stabilises blood sugar, supports hormones (especially in midlife), and prevents that wired-but-tired feeling later. No fibre overload, no insulin spike, just calm, steady energy.
Only then do I have my coffee. When coffee comes after food, it stimulates the natural gastro-colic reflex without irritating the gut or spiking cortisol. The result? Better bowel movement, less jitters, and no nervous system chaos.
This order: water → protein & fat → coffee
respects digestion, supports constipation relief, and keeps histamine and stress hormones in check. Boring? Maybe. Effective? Absolutely.
My fibre? I will take in my next meal: acacia, chia and/or the PK bread which is made of Flaxseeds.
Extra Gut-Friendly Breakfast Options (or Snacks on the Go)
If I feel like adding something more solid, I reach for a few trusted, clean-eating, gut-friendly options that are also perfect for travel.
One of my favourites is Amisa Organic Lentil Crispbread or the Buckwheat one, paired with organic grass-fed butter-light, satisfying, and gentle on digestion.
Another gut-loving, nutrient-dense favourite of mine?
Macadamia nuts! Rich in healthy fats and super satiating. They're a clean, crunchy addition to any hormone-supportive breakfast or mid-morning snack.
Coconut Wraps or Buckwheat noodles Are My Favourite Breakfast Treat or Lunch: Healthy, Delicious & You Can Mix Them With Anything!
Move over boring lunches-coconut wraps are my go-to for a quick, clean, and totally delicious meal! They're grain-free, gluten-free, low-carb, and perfect for wrapping up whatever I fancy—veggies, avocado, pesto, soft cheeses, eggs, or grilled chicken. So versatile, so satisfying, and sooo good. If you haven’t tried these tropical little lifesavers yet, your taste buds are missing out!
Sometimes I have buckwheat noodles after my breakfast bowl if I’m very hungry after a workout. I don’t skimp on food. If I’m hungry I eat.
I love cherries!
I also love bread. Who doesn’t?
Once, a problem to find a grain free one that met my needs now a problem no more:
Dr. Sarah Myhill’s PK(Paleo Keto) Bread Recipe -
Low-Carb, Candida-Friendly.
It literally takes 10 minutes to prepare !!!!!!
If you’ve been missing bread on your low-carb journey - this one’s a lifesaver.
Dr. Sarah Myhill’s PK Diet Bread fits perfectly into her Paleo-Ketogenic protocol: high in healthy fats, rich in protein, and completely free from grains, gluten, and sugar.
It’s nourishing, energy-steadying, and doesn’t feed Candida - finally, a bread that loves your gut back.
Dr Sarah Myhill’s PK Diet Bread (authentic recipe)
Source: The PK Cookbook / Hammersmith Books.
Ingredients
250 g whole linseed (flaxseed)
1/2 or 1 teaspoon sea salt, himalayan salt or her (“Sunshine salt” if you use that)
270 ml water
Fat for greasing the tin (coconut oil, lard or preferred animal fat)
Method
Preheat oven to 220°C / 430°F.
Grind the linseed: Split the 250 g linseed into two roughly equal batches. Grind the first half with the teaspoon of salt until a fine meal (about 20–30 seconds in a NutriBullet / grinder). Pour into your mixing bowl. Grind the second half the same way and add to the bowl.
Add water: Pour all 270 ml water into the linseed mixture and stir vigorously with a wooden spoon until it becomes sticky and gathers together into one lump.
Grease the tin: Grease a loaf tin with your chosen fat. With greased hands, shape the sticky dough into the tin (takes about 30 seconds). Do not knead — simply press it into the tin.
Rest briefly (a minute or two) so the linseed soaks the water evenly.
Bake: Place in the hot oven and bake for 60 minutes at 220°C / 430°F.
Cool: Turn out and cool on a wire rack. The loaf firms as it cools — wait before slicing.
Storage & Serving
Keeps in the fridge about a week.
Slice and freeze portions for convenience.
Toast or fry thin slices briefly in a little fat for extra crunch. Great with eggs, smoked fish, pâté, nut butter, normal butter or avocado.
My Favourite Guilt-Free Treat That Keeps Me Full for Hours (Low Histamine + Candida Safe). Can be for breakfast, a pudding or whenever.
Chia seed pudding is honestly the easiest thing ever and filling.
Here’s how I make it:
Soak chia seeds in water for at least an hour (but if you’re impatient like me, you can enjoy it right away - it just won’t be as thick). The water you add depends on how much chia is in it. It will thicken so you just add more water to the consistency you prefer. Add a touch of stevia, a biiiig sprinkle of vanilla powder, and 2 or 3 raw organic egg yolks for creamy richness and staying power. Raspberries or blueberries for added perfection. Mix well and enjoy!
It’s low-carb, high in protein and good fats, and perfect for anyone wanting to lose weight, healing from Candida overgrowth, histamine sensitivity, or blood sugar swings.
The best part? You can play around with it - try kefir instead of water, or top with other fruits. Be aware though, that some fruit has a lot more sugar than raspberries, blueberries, blackcurrants or blackberries. Starting the day with a sugar spike is what we’re trying to avoid.
It’s healthy, delicious, and totally guilt-free !