Festive cheeseboards, trays of mince pies and a constant supply of delicious treats are some of the (many) joys of this time of year, but sometimes our bodies can start to crave some culinary normality. We all know how important breakfast is for our mental and physical wellbeing, so if your gut tends to be sensitive over Christmas, you may want to have some nutritious, satisfying breakfast recipes up your sleeve.

We’ve asked nutritionists to share their three favourite festive breakfast ideas – so no matter how indulgent the rest of your day may be, you can rest assured that your gut is being looked after.

This gorgeously decadent and delicious porridge is a firm favourite of Anna Mapson, a registered nutritional therapist and founder of Goodness Me Nutrition. It’s like carrot cake for breakfast… but make it gut-friendly. 

“Apples contain pectin, which is a prebiotic to feed our good gut bacteria,” says Mapson. “Carrots and oats are great sources of soluble fibre to help form softer stools, while ginger is anti-inflammatory and can aid good gut motility.” 

Ingredients

100g rolled oats

1 carrot or 100g finely grated carrots

100g grated apple

1 tsp cinnamon

1/2 tsp ginger

Milk of choice to top porridge

Handful of pecan nuts to sprinkle on top

1 tbsp whey powder (optional)

Method

1. Finely grate the carrot and roughly grate the apple into a small pan.
2. Add the spices and enough water to cover the contents.
3. Cook for five minutes, then add the oats.
4. Heat gently, stirring well, until the oats are softened (around three mins).
5. Transfer to a bowl, top with your chosen milk and handful of nuts. 
6. Enjoy! 

“I love this recipe as it’s a great low-sugar breakfast and has a good level of protein which will keep you full until lunchtime,” says nutritional therapist Alex Allan.

“Plus, it provides a triple whammy of gut-supporting ingredients in the mushrooms, garlic and flaxseed. Research shows that shiitake mushrooms can inhibit inflammation in the gut, which is important for maintaining a healthy digestive system.  Garlic is a prebiotic, which means it feeds the good bacteria in our gut, while ground flaxseeds are an excellent source of soluble fibre.” 

Ingredients

2 eggs, whisked

100g shiitake mushrooms, sliced

1 clove garlic, crushed

Extra virgin olive oil

1 tbsp ground flaxseed

Couple handfuls of rocket

Season to taste

Method

1. Lightly sauté the mushrooms in the olive oil along with the garlic. Season to taste.
2. Once the mushrooms are cooked, add the whisked eggs to the pan, and keep stirring until the eggs are cooked to your taste.
3. Serve along with a helping of rocket. Drizzle with a little oil and sprinkle with the ground flaxseed.
4. Enjoy! 

Christmas isn’t Christmas without a decent pancake recipe, and in our opinion this one takes some beating, nutritionally speaking.

“My Greek yoghurt pancakes with gut-friendly toppings are one of my all-time foolproof Christmas recipes,” says specialist registered dietitian Nichola Ludlam-Raine. “They’re a natural source of protein, packed with gut-friendly fibre and taste amazing with a combination of toppings. For gut health, we should be aiming to eat at least 30 different plant-based foods a week, so when it comes to toppings, the more the merrier! Fruits, vegetables, nuts, seeds, legumes, soya and wholegrains all count towards your goal.” 

Ingredients

2 eggs

40g flour (try adding ground oats for added soluble fibre, or try almond flour)

100g Greek yoghurt

Optional extras: 1 -2 tsp of stevia, cinnamon or vanilla extract for sweetness

Oil for cooking

Possible toppings

• Soya yoghurt, mixed berries and chopped banana
• Stewed apple and cinnamon
• Raspberries and tinned peach
• Frozen (defrosted) cherries, coconut flakes or yoghurt and cacao nibs
• Blueberry chia jam and almond butter 

Method

1. Add your eggs, flour, Greek yoghurt and extra flavours to a bowl and whisk with an electric whisk until light and fluffy.
2. Heat your pan on a medium heat with the oil and pour in small amounts of the mixture. Batches of three pancakes per pan works well for a pancake stack.
3. Cook each pancake for two to three minutes before flipping with a spatula and placing on a warmed plate once cooked - repeat until you have none of the mixture left.
4. Stack your pancakes in a pile and top with your favourite gut friendly toppings.
5. Enjoy! 

Images and recipes courtesy of featured experts.