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.
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, with a low glycemic index. This the opposite of mainstream breakfasts that are typically loaded with sugar.
Now that I’m focused on gut health and hormone support, my morning meal has become a powerful tool for healing.
Here’s a breakdown of what I currently use in my gut-friendly breakfast bowl. I don’t use every ingredient every day—just what suits my body’s needs at the time:
My Favourite Healthy Breakfast Ingredients (All Organic)
Homemade Kefir – Packed with probiotics for a healthy gut microbiome and digestive support. Now I’m using 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 fiber.
Flaxseeds (Linseeds) – Another fiber-rich superfood that supports hormonal balance and digestion.
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.
(Btw, use this link and you get 10% off. This is the one I use. I only choose the best I can find).
Why Collagen Matters for Midlife Women
Estrogen Drops = Collagen Drops
Around perimenopause and menopause, estrogen levels fall, and with them so does collagen production.
Studies show women can lose up to 30% of their skin’s collagen in the first 5 years after menopause 😳.
Skin & Hair Health
Less collagen = thinner, drier skin, more fine lines, and sagging.
It also affects hair follicles → thinner hair, slower growth.
Joint & Bone Strength
Collagen is a key part of cartilage, tendons, and bones.
In midlife, stiffness, aches, or even early osteopenia can creep in. Collagen helps maintain flexibility, cushioning, and bone density.
Gut Health
Collagen supports the intestinal lining.
Midlife women often face bloating, food sensitivities, or slower digestion — collagen can help repair and soothe the gut lining.
Muscle Mass & Weight
Sarcopenia (age-related muscle loss) starts in midlife.
Collagen protein supports muscle retention and works well with strength training.
Bonus: higher protein intake = better metabolism, easier weight management.
Circulation & Vascular Health
Collagen gives structure to blood vessels.
With age, veins/arteries can weaken, leading to spider veins or circulatory issues. Collagen keeps them stronger and more elastic.
I use Organixx Collagen . Here’s why:
Multiple Types of Collagen (Types I, II, III, V & X)
Many collagen supplements only provide one or two types. Organixx includes 5 types, which means it supports more tissues (skin, hair, nails, cartilage, bones, connective tissue).
Example: Type II helps with cartilage & joints; Type I & III are big for skin & connective tissue; Type V/X have roles in hair, bones, etc.
Multiple Sources
It draws collagen from beef, chicken, fish, and eggshell membrane. This diversity helps provide the different types mentioned above.
Beef & pasture-raised beef + wild-caught fish help with better quality, theoretically less contamination.
Added Nutrients to Support Collagen Use
It includes natural vitamin C sources (acerola cherry, camu camu), zinc, silica, vitamin B6, and tryptophan. These are important because your body needs co-factors to build and use collagen effectively.
The presence of tryptophan is notable because not all collagen powders are “complete proteins”—they may lack certain amino acids. Organixx includes tryptophan, which helps round out the profile.
Clean-Sourced / Purity
Third-party testing / clean certifications: free from heavy metals, GMOs, pesticides, herbicides, antibiotic residues, etc.
Manufactured under high-quality (GMP, etc) standards.
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.
Moving on …….what else do I put in my breakfast bowl?
Gelatinized Red Maca – Traditionally used to support hormonal balance, energy, and mood. (I replaced it for Ashwagandha in my mid 50’s ).
Turmeric Powder – An anti-inflammatory powerhouse that supports digestion, immunity, and gut healing.
Liquid Stevia – A zero-calorie, gut-safe sweetener with no aftertaste.
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, improve sleep, support mood, and boost energy naturally.
Acacia Fiber – A new favorite! A gentle prebiotic fiber that feeds beneficial gut bacteria and supports detoxification.
Vanilla Powder – For a naturally sweet, comforting flavor without additives.
A Note on Adaptogens:
I swapped Maca for Ashwagandha as it was what I need now. Maca is energizing and hormone-supportive, while Ashwagandha is deeply calming and helps with sleep, anxiety, and adrenal support. More info on adaptogens here.
All ingredients I use are organic, clean, and gut-friendly—no hidden toxins, sugars, or artificial fillers.
Psyllium Husks Benefits (Why I Never Skip This Super Fiber):
Relieves Constipation – Adds bulk and moisture to stools for easier elimination.
Treats Diarrhea – Slows transit time and firms loose stools.
Balances Blood Sugar – Helps reduce glycemic response and supports stable energy.
Supports Cholesterol & Weight Loss – May reduce LDL cholesterol and promote fullness.
May Lower Blood Pressure – Some studies suggest it can benefit hypertension too.
This nutrient-dense breakfast bowl is not only gut-soothing and hormone-balancing—it also keeps 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.
Extra Gut-Friendly Breakfast Options (or Snacks on the Go)
If I feel like adding something more solid to my gut-healing breakfast, 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, paired with organic grass-fed butter—light, satisfying, and gentle on digestion. For a touch of sweetness, I enjoy Doves Freee Organic Gluten-Free Oat Bars, which come in delicious flavors like:
Banana & Chocolate
Chocolate Chip
Apricot with Chia
Apple with Sultanas
They also have a cranberry version, but I skip it because it contains sunflower oil, which I try to avoid due to its inflammatory effects.
Another gut-loving, nutrient-dense favorite 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 love cherries!