When seeking a nutritional balance, you can’t glaze over gut health. The two are very much related, to be nutritious means also to take care of the most important part of processing nutrition/food...your gut. 

Eating for your gut is one important way to promote digestive health and prevent symptoms. Making better food choices involves eating a balanced diet that is rich in fibre and gets your gastrointestinal tract moving, including filling it with “healthy bacteria.”

Since gut health is so vital...it brings about the question: what is nutritious for your gut?



Nutrition and Gut Health

In general, choosing whole foods over processed foods will promote healthy digestion. This is because most processed foods often contain added sugar, fat and salt. Furthermore, processed foods may have lost many of their original nutrients during the food manufacturing process, so you may not be getting all the gut nutritional value you need if depending largely on pre-made, processed items.  

So it’s good to go back to the basics...other than the known fruits and vegetables (that is a given). 

This includes seeds. 

Seeds are rich in fibre, which is important for gut health and keeping you regular. It allows your gut to be in motion (getting its exercise), and an active gut is a happy one. A diet high in fibre has been shown to contribute tremendously to a healthy gut.  

Particularly chia seeds, hemp seeds and flax seeds are great for fibre and gut health.

How much fibre do you need on a daily basis? 

Between ages 19 and 50, women should aim for 25 grams of fiber daily and men should aim for 38 grams. If you are over the age of 50, it’s recommended you get at least 21 grams per day for women and 30 grams per day for men.  

Eating nuts and seeds can help you reach those goals.  

Furthermore, to reach your goals it helps immensely by ensuring you start your day adding to these numbers. The sooner in the day you get started on your fibre requirement, the more likely you are to meet your goals.


Start Early: Breakfast Tips

A fibre-rich breakfast is easier than you may think, even if you are extremely busy. It’s a great idea to get ahead of your gut health early in the day, so set it up for digestion throughout the whole day.  

While breakfast often happens in a rush on weekdays, we have compiled some suggestions that are simple and easy to do.  

Each of these breakfast ideas are jam-packed with all of your essential nutrients for gut health. 

Make a chia pudding

Chia pudding is a great alternative to overnight oats (which is always a great breakfast idea). IN the same manner, use chia seeds instead of oats. However, with Holy Crap Apple Cinnamon blend, there is no need to add any other ingredients. 

Simply take 2 heaping tablespoons of Holy Crap Apple Cinnamon cereal (or the Blueberry Apple) and add to a mason jar with a lid. Top with 1 cup of oat milk, shake well and store in the fridge. In the morning you have delicious chia pudding (with no additives) and it is an incredibly nutritious way to start your day. 

Make a smoothie bowl

Make your favourite smoothie, but substitute the milk for plain greek yogurt or coconut yogurt for extra thickness. To your smoothie mixture add in 2 tablespoons of Holy Crap Original Blend cereal, and let sit for a moment (to allow the seeds to soak in the milk a little). Top with your choice of fruits (bananas, berries) and crushed nuts. 

Make oatmeal cookies

Cookies for breakfast is a great idea! Especially when it’s jam-packed with fibre and oats (great for gut health). Using Holy Crap Maple + Gluten-Free Oats cereal (you can use the whole pack to make 12 cookies and store), add 1 banana, ½ cup of nut butter and mix together. Separate into cookie sized shapes on a baking sheet and bake at 325 for 20 minutes. Let cool and enjoy! 

This is a great cookie to have for breakfast on the go! 

Also check out our non-bake Nut Butter Cookie recipe.

Make a yogurt parfait

Parfaits are actually less time consuming to make than a smoothie or smoothie bowl, it just involves layering (or not). 

In a cup add plain greek yogurt or coconut yogurt. To the yogurt, add your choice of  Holy Crap Apple Cinnamon cereal or Blueberry Apple cereal, and top with mixed berries (strawberries, blueberries and raspberries for example) and enjoy!

Another option would be to add the granola (see below) instead of the blended cereals, try different combinations! 

Try our Energizer Parfait recipe.

Make granola to go!

Some granola with milk is a fantastic and quick breakfast, making your own granola is always better than store-bought ones that have a lot of added sugar. You can even have granola packed in a container to eat on the go. With our pre-mixed cereals, it’s easier to do, with no thought and no time. 


  • 1 cup Holy Crap Maple + Gluten-Free Oats cereal
  • 1 tsp of monk fruit sweetener
  • ¼ cup of raw almonds
  • 1 tbsp extra virgin olive oil


  1. Mix all the ingredients together
  2. Spread evenly on a baking sheet. 
  3. Bake at 350℉ for about 20 minutes (until crunchy)
  4. Let cool and store in a mason jar until needed 

Tip: serve with oat milk for extra decadence.


Change Your Diet

If you aren’t already eating well early in the day, it’s not too late to get ahead of your gut health. Ensuring you are fuelled with gut goodness will set you up to have a great day and overtime, this will become easier and easier, and your gut will thank you. 

Diet and gut health are very closely linked, so changes in your diet towards doing the following: avoiding processed foods, high-fat foods, and foods high in refined sugars is extremely important as these foods destroy the good bacteria your gut wants. Ensure to replace your diet with nuts, seeds and whole fruits and vegetables to promote the growth of beneficial bacteria, contributing to your gut health, and overall health. 


John Hopkins Medicine. Retrieved from: https://www.hopkinsmedicine.org/health/wellness-and-prevention/eating-for-your-gut#:~:text=Eating%20for%20your%20gut%20is,bacteria%20and%20guard%20gut%20health.

Harvard Medical School. Retrieved from: https://www.health.harvard.edu/blog/avoiding-nuts-and-seeds-for-better-gut-health-you-shouldnt-2019090317593

Healthline. Retrieved from: https://www.healthline.com/health/gut-health