While there are plenty of nutrient-dense morning meal options to choose from, dieticians say that any well-balanced breakfast should always include protein and fiber. One form of fiber that is guaranteed to boost your microbiome and energy levels is resistant starch. This nutrient is essentially a hybrid of starch and fiber that passes through your small intestine intact and is fermented in your large intestine, where it then helps feed the healthy bacteria in your gut to maintain a balanced microbiome. We spoke with two registered dietitians who shared why eating resistant starch is such an important part of maintaining good gut health and provided us with their favorite resistant starch-packed breakfast recipes,
Why eating resistant starch first thing in the morning is good for your gut
According to registered dietitian Amy Shapiro, MS, RD, CDN, director of Real Nutrition, resistant, starchy breakfasts are hands down one of the best ways to get the fuel you need to get through the day. “Foods that contain resistant starch work together with other forms of fiber, also known as soluble and insoluble fiber, to slow down the digestion of the morning meal and the absorption of glucose into the bloodstream,” she says. “And all while supporting the health of your gut microbiome.” Eating foods high in resistant starch also helps boost energy levels and heart health, promotes healthy digestion and encourages regularity throughout the day, adds Shapiro.
5 Hardy Starchy Breakfast Recipes That Will Start Your Day Off On The Right Foot
1. Overnight oats with peaches and cream
According to Roxana Ehsani, MS, RD, CSSD, LDN, a Miami-based registered dietitian nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics, not only is oatmeal one of the most nutrient-dense breakfast foods, it they also also happen to be one of the richest in resistant starch.
Packed with protein and dietary fiber, Ehsani says the oatmeal is easy to perk up with healthy toppings like fruit and nuts and can be made ahead of time. Take, for example, this vegan and gluten-free Peaches and Cream Overnight Oats recipe from Minimalist Baker, which is easy to eat on the go. This simple five-minute recipe tastes like a breakfast-friendly dessert and features delicious ingredients like coconut yogurt, peaches, and chia seeds (which are packed with longevity-boosting omega-3s).
PS To help maximize the resistant starch potential of foods, Ehsani recommends cooking oats and soaking them to increase the amount of this starch.
Get the recipe: Peaches and Cream Overnight Oats Recipe
2. Baked Potato Breakfast Bowl
According to Shapiro, cooked potatoes also contain a fair amount of resistant starch. She recommends serving baked potatoes with a fried egg and a dollop of Greek yogurt (both add protein to the dish), then top it off with a few tablespoons of gravy for a well-balanced breakfast. For another take on a potato-filled breakfast, this tasty breakfast bowl from Two Peas & Their Pod is packed with lycopene-rich tomatoes, heart-healthy avocados, and bagel-style baked potatoes. yum, yum and yum.
Get the recipe: Savory Breakfast Bowl
3. Banana flour pancakes
Although Shapiro says that green bananas, which are also one of the most resistant starchy foods, aren’t exactly her favorite flavor, she loves using a little green banana flour in breakfast smoothie recipes. Another way to use this tough, starchy ingredient is by making this Banana Flour Pancakes recipe from Aubrey’s Kitchen, which is the most delicious gluten-free dish that will definitely start your day off right.
Get the recipe: Banana Flour Pancakes
4. Huevos Rancheros with Beans and Scrambled Eggs
“Beans like pinto beans, black beans, soy beans, and lima beans are good sources of resistant starch, dietary fiber, plant-based protein, and antioxidants,” says Ehsani. She recommends incorporating breakfast beans into delicious dishes like eggs rancheros, egg and bean wraps or burritos, or breakfast tacos.
“The resistant starch and high fiber content in beans means they will be slowly digested through your digestive tract, helping to keep your blood sugar more stable throughout the day, giving you sustained energy and helping to move things through your digestive tract. —which is an important part of a healthy gut,” says Ehsani.
Now, if you’re looking for a breakfast packed with flavor, this Half-Baked Harvest Scrambled Eggs with Huevos Rancheros recipe will do the trick. It’s bursting with explosive flavor from ingredients like onion, lime, and cilantro. Plus, it’s packed with resistant starch (thanks, black beans).
Get the recipe: Huevos Rancheros Scrambled Eggs
5. Scrambled Tofu and Brown Rice Breakfast Bowl
For another hearty and tasty breakfast idea, Ehsani recommends eating grains packed with protein and fiber like brown rice and barley, which are good sources of resistant starch. “These grains help feed healthy gut bacteria and support a well-balanced microbiome,” she says. This savory, protein-packed breakfast dish from Running on Real Food has anti-inflammatory turmeric-infused scrambled tofu and plenty of resistant starch from brown rice.
Get the recipe: Savory Vegan Breakfast Bowl
To eat breakfast or not to eat breakfast, that is the question: