As a board-certified gastroenterologist and New York Times best-selling author, Dr. Will Bulsiewicz, also known as Dr. B, has made a career of explaining the importance of gut health. His philosophy, detailed in his book Fiber Fueled, centers on eating a diverse array of plant foods to nourish the gut microbiome. This approach extends directly to his own morning meals, which prioritize fiber, plants, and anti-inflammatory ingredients to set the stage for a healthy day. Before consuming any solid food, Dr. B starts his day by hydrating with a few glasses of water to rehydrate his body after a night's rest.
The Go-To Breakfasts of a Gut Health Expert
Dr. B primarily rotates between two breakfast options: a gut-nourishing smoothie and a prebiotic-packed bowl of oatmeal. The key to both is maximizing plant diversity and avoiding refined sugars, which can negatively impact the microbiome. He advocates for meals that fuel beneficial gut bacteria, leading to the production of short-chain fatty acids (SCFAs), the "ultimate currency of gut health".
The Fiber-Fueled Smoothie
When he's looking for a quick and easy option, Dr. B blends a nutrient-dense smoothie for himself and his family. This customizable breakfast is a fantastic way to pack a wide variety of plants into a single meal. His standby recipe often includes:
- Base: Frozen bananas for creaminess and a gentle natural sweetness.
- Greens: A handful of spinach or other leafy greens for extra vitamins and minerals.
- Berries: Frozen berries, such as blueberries and strawberries, for antioxidants and fiber.
- Seeds: Ground flaxseed, chia seeds, or hemp seeds for omega-3 fatty acids and additional fiber.
- Specialty Add-ins: Broccoli sprouts for potent nutrients and occasional walnuts for healthy fats.
- Liquid: Soymilk or another preferred plant-based milk.
The Gut-Nourishing Oatmeal
For a warm and comforting start, Dr. B is a huge fan of oatmeal, celebrating its rich content of beta-glucan, a prebiotic fiber that strengthens the immune system. He enhances his bowl with toppings to increase fiber and plant diversity while avoiding added sugar. His ideal bowl includes:
- Base: Oatmeal, either steel-cut or rolled.
- Toppings: Mixed fresh or frozen berries for natural sweetness, plus nuts like walnuts or almonds for added fiber and healthy fats.
- Spices: A trio of gut-supporting, anti-inflammatory spices like cinnamon, ginger, and turmeric.
More Than Just Breakfast: Dr. B's Morning Ritual
Dr. B's morning goes beyond the first meal. After rehydrating with water, he enjoys a cup of black coffee, sometimes with added spices like nutmeg or the same cinnamon, ginger, and turmeric mix he uses in his oatmeal. He also prioritizes morning sunlight exposure and light exercise, like a walk with a weighted vest, to optimize his circadian rhythm and promote healthy gut microbes. This holistic routine underscores his belief in lifestyle medicine, which recognizes that health is influenced by more than just what we eat.
Smoothie vs. Oatmeal: A Breakfast Comparison
| Aspect | Dr. B's Smoothie | Dr. B's Oatmeal |
|---|---|---|
| Plant Diversity | Very High (can easily add 5-10+ plant types) | High (oats, fruit, nuts, spices) |
| Time to Prepare | Low (quick blending) | Medium (cooking oats, adding toppings) |
| Ingredient Flexibility | High (easy to mix and match different greens, seeds, and fruits) | High (can vary fruit, nut, and spice combinations) |
| Prebiotic Fiber | High (from various fruits, greens, and seeds) | Very High (beta-glucan from oats) |
| Satiety | High (fiber and protein from seeds/nuts) | Very High (slow-digesting complex carbs and fiber) |
The Guiding Principle: Plant Diversity and Whole Foods
Whether he chooses a smoothie or oatmeal, the central theme is the same: maximizing plant diversity from whole, fiber-rich foods. He actively avoids inflammatory foods like refined sugars, artificial sweeteners, and saturated fats. This focus is based on research showing that the variety of plants in our diet is the single most important factor for a healthy gut microbiome. To learn more about his approach, you can explore his work at The Plant Fed Gut. By consistently feeding his gut with a wide array of plants, Dr. B ensures his microbiome thrives, providing a template for how anyone can start their day with better gut health.
Conclusion: Your Roadmap to a Gut-Healthy Breakfast
Dr. Bulsiewicz’s breakfast isn’t about following a strict, restrictive diet. It's a practical, sustainable method for nourishing your body's gut microbiome. By rotating between a fiber-rich smoothie and prebiotic oatmeal, he provides a powerful example of how to prioritize plant diversity. The inclusion of spices and avoidance of refined sugars further amplify the gut-friendly benefits. This approach is accessible to everyone, empowering you to make small, consistent changes that can lead to significant improvements in your overall health and well-being, one delicious breakfast at a time.
