Breakfast plays a crucial role in maintaining gut health, especially as we age. After 40, our digestive system may become more sensitive, making it essential to choose foods and drinks that support a balanced gut microbiome. Certain breakfast options that are rich in fiber, probiotics, and anti-inflammatory nutrients can promote digestion, reduce bloating, and enhance overall gut function.

We checked in with several health experts to discover eight foods and drinks you should have during breakfast because they’re great for gut health over 40. According to them, kefir, kombucha, miso, and yogurt are some of the “best” options. Read on to discover all eight!

1. Kefir

Kefir is a dairy product similar to yogurt but with a thinner consistency. The probiotics found in kefir help balance the gut microbiome by promoting the growth of good bacteria. A healthy gut bacteria is crucial for digestion and nutrient absorption.

Kefir is also high in protein and contains healthy fats, which can help with feelings of fullness. Consuming healthy, filling foods can help reduce overall calorie intake, aiding in weight management.

“One study found that eating six servings of fermented foods [like kefir] per day led to better microbiome diversity and reduced markers of inflammation,” explains health expert Samantha Cassetty, MS, RD. “These factors can lower your risk of numerous conditions, including autoimmune conditions, type 2 diabetes, heart disease, and mood disorders like depression and anxiety.”

2. Kombucha

Kombucha is a fermented tea beverage that generates probiotics. It also contains organic acids and enzymes that support the digestive system. Some studies also suggest that the acetic acid found in this drink can reduce fat storage and increase fat burning.

“In addition to probiotics, polyphenol antioxidants, and the impact of eating and drinking fermented foods on your gut microbes, kombucha has antibiotic and anti-inflammatory properties,” explains Cassetty.

3. Miso

Miso is a traditional Japanese fermented soybean paste. It’s made through the fermentation of soybeans along with the help of a mold called Aspergillus oryzae, some salt, and sometimes other ingredients. Miso contains enzymes that can help break down food, making it easier for the digestive system to process nutrients efficiently.

The compounds in miso could also enhance metabolic functions, which can potentially support weight management and fat loss.

“Miso soup is considered good for gut health due to its key ingredient, miso, which is a fermented soybean paste,” Lisa Richards , nutritionist at The Candida Diet, explains. “Miso is rich in live enzymes that aid in breaking down food, easing the burden on the digestive system. Moreover, miso contains prebiotics , which are non-digestible fibers that nourish beneficial gut bacteria.”

Richards points out that “miso soup’s gentle warmth and easily digestible nature make it a soothing choice for those with sensitive digestive systems, further contributing to gut comfort and overall well-being.”

4. Yogurt

Yogurt isn’t only a delicious, versatile breakfast food. It also offers up a wide array of health benefits , especially when it comes to your gut. Rich in probiotics like Lactobacillus and Bifidobacterium, this food stands as a cornerstone for a well-balanced gut microbiome.

According to registered dietitian Michelle Saari , “Yogurt is essential for a balanced gut microbiome, crucial for digestive and immune health.”

Saari highlights the benefits of yogurt for weight loss, noting that the combination of protein and probiotics not only supports digestive health but also contributes to a feeling of fullness, making it a valuable addition to a weight-loss-focused diet. “A typical serving, providing about 12 grams of protein, aids in satiety, reducing overall calorie intake, beneficial for weight loss,” she says.

5. Almonds

Go nuts for nuts! Almonds, in particular, make one of the healthiest snacks out there. They’re perfect for weight loss and gut health. With an impressive nutritional profile, almonds are undoubtedly a top choice for gut health and weight management. “With about 3.5 grams of fiber per ounce, almonds support digestive health and regular bowel movements, contributing to a healthier gut,” Saari explains.

Plus, the combination of fiber and protein makes almonds a perfect food to keep you satisfied and full throughout the day. Additionally, the monounsaturated fats and omega-6 fatty acids in almonds play a role in metabolic regulation, while the magnesium content is vital for energy production—and could even help you sleep better . What’s not to love?

6. Berries, Such As Raspberries, Blackberries, Strawberries

There are so many benefits to eating berries on a regular basis. Integrative Nutrition Health Coach Solveig Eitungjerde explains that these small fruits are high in insoluble fiber, which aids bowel movements and feeds beneficial gut bacteria. Their high antioxidant content also contributes to overall health.

“Add to yogurt, cereal, or eat as a snack,” she recommends. Berries provide a sweet and nutritious addition to your meals, easily enhancing your daily fiber intake.

7. Chia Seeds

Whether you’re whipping up chia seed pudding, sprinkling chia seeds into your oatmeal, or working these small but mighty superfoods into any number of other recipes, you can’t go wrong with these guys.

“Chia seeds are rich in soluble fiber,” Dr. Mrinal Pandit , a registered dietitian, clinical nutritionist, and certified nutritional counsellor, explains. “When consumed, they absorb water and form a gel-like substance in the digestive tract, promoting feelings of fullness and helping with digestion.” She notes that they can even help with blood sugar regulation and hydration, both of which can help with weight loss and bloat prevention. “Add chia seeds to smoothies, yogurt, or oatmeal to boost fiber and omega-3 fatty acids,” she suggests.

Or, “Make chia pudding by soaking chia seeds in almond milk or coconut water overnight and topping with fruit and nuts for a satisfying breakfast or snack.” Yum!

8. Oats

Oats are packed with benefits, especially when it comes to digestive health. They’re rich in beta-glucan fiber, a type of soluble fiber that supports gut bacteria and helps reduce cholesterol levels. This fiber forms a gel-like substance in the gut, which can aid in maintaining healthy blood sugar levels and enhance feelings of fullness.

“Enjoy as oatmeal for breakfast, add to smoothies, or use in baking,” Eitungjerde suggests. Incorporating oats into your diet is easy and versatile, making it a simple way to boost your fiber intake.