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A food expert has revealed his “go-to” breakfast packed with goodness to boost your gut health and make sure you start the day right. Professor Tim Spector, founder of Zoe Health, shared the four ingredients he eats in the morning.
Speaking to Dr Rupy Aujla in a video posted on Instagram, Tim recommended getting as much “diversity” into your diet as possible, with breakfast being a great way to do so.
He explained: “My go-to breakfast is a mixture of full fat yoghurt, kefir topped with some berries, which might come from the freezer, and some nut granola or my nut and seed diversity jar mix.”
This dish will come as no surprise to fans of Tim as he has frequently spoken about the health benefits of these ingredients in the past.
But what makes these specific ingredients so healthy?
Full fat yoghurt
In a post made to his Instagram page in 2023, Tim said that, according to research, natural yoghurt can help blood pressure and blood sugar control. And it is crammed with “good” bacteria needed to keep the gut healthy, he added.
However, the type of yoghurt you eat is also important, with Tim urging people to opt for full-fat versions. During an episode of the Zoe Science and Nutrition podcast earlier this year Tim spoke to Dr Chris Van Tulleken about yoghurt.
Podcast host Jonathan Wolf was surprised to learn that most plain yoghurts can contain "half a dozen" or "even 10 ingredients", despite the expectation that they should "basically have milk in". Professor Spector told listeners: "If it says low fat, you're more likely to have fake yoghurt than if it's full fat."
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Kefir
Kefir is a fermented milk drink or food that's similar to yoghurt. The fermentation process is what makes it especially good for our gut health.
In an Instagram caption posted last year, Tim explained: “Usually when I have yogurt I mix in a shot of kefir aka ‘super yoghurt’, which contains over 10 times more microbe varieties than yogurt for added benefits for my gut microbiome.”
Frozen berries
It might seem obvious that adding fruit to our breakfast is a good idea for our health. However, Tim specifically recommends berries for their high antioxidant content.
Previously he has explained how these antioxidants protect the body against oxidative stress, which is linked to aging and chronic diseases. Less obvious though is the fact that frozen versions of the fruit could be the way to go.
Speaking earlier this year on Instagram, Tim said: “I use frozen mixed berries with my kefir every morning, they’re less expensive and I like that I can get the variety in without needing to buy multiple punnets. Just like peas, as they are frozen soon after they are picked, meaning they are just as nutritious as fresh berries.”
Nuts and seeds
Topping off your breakfast with nuts and seeds will not only add a tasty crunch to the meal but boost your gut health. They are classed as plants and therefore can help you meet Tim’s recommended 30 plants a week guideline.
He said: “Our research with the British and American gut projects shows that eating a wide variety of different plants, ideally 30 plus a week, is associated with increased gut microbiome diversity.
“While 30 can sound overwhelming, when you realise this includes nuts, seeds, grains, herbs, and spices as well as fruit and veg it should hopefully feel a lot more achievable.”
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