Whole wheat oatmeal porridge with nuts, fruits and less protein
A bowl of warm oatmeal, add walnuts/almonds, apple slices or blueberries and a light source of protein ( Greek yogurt or boiled eggs) for a slow but firm breakfast.
According to Harvard T.H. Chan, oats are rich in beta-glucan, soluble fiber that helps slow digestion, prolonged satiety, attaching cholesterol-rich bile acids to excrete, thereby supporting LDL-cholesterol reduction and regulating blood sugar after eating.
Cooking exercises: cook oats with bone broth/lentils to warm the stomach, add ginger/ cinnamon to "warm" digestion; keep the added sugar content at nearly 0 (only use ripe fruit).
Nutritionists also recommend pairing oats with protein to keep you full and control your late-morning cravings.
Warm miso Soup with Tofu, seaweed and a small bowl of brown rice
Miso is fermented soy sauce, the foundation of a light Japanese breakfast: hot soup, soft tofu, wakame and brown rice served with it. According to Harvard Health, fermented foods contain probiotics that can increase intestinal microflora diversity and reduce inflammation after 10 weeks of regular supplementation.
The list of probiotic foods listed by Harvard includes miso, yogurt, kefir, etc., which means a bowl of warm miso in the morning is completely guaranteed if you want to support the digestive system's immunity.
Note: miso to be healthy: If you are salty, people with high blood pressure need to take a lot of sodium, prioritize salt reduction and should mix miso at the end of the cooking session when the stove is turned off to preserve beneficial bacteria.
Probiotic breakfast hotpot includes: Greek yogurt/kefir + flaxseed + berries
If you want a refreshing, compact and rich breakfast, a breakfast serving of Greek yogurt or kefir, sprinkled ground flaxseed and berries is a full choice with protein, fiber and probiotics. Harvards guidelines encourage prioritizing food-based bacteria rather than relying entirely on supplements.
Regarding long-term benefits, some observed studies link regular consumption of yogurt with a reduced risk of type 2 diabetes; at least 3 servings/week.
Nutrition tips: choose unsweetened yogurt/kefir, add whole grains or fresh fruits to both nourish the bacteria and keep blood sugar stable.
