A Simple Gut-Loving Breakfast or Snack: Kefir with Seeds, Berries, and Cacao Nibs

If you’re looking for an easy, nutrient-dense breakfast or a satisfying snack between meals, this kefir glass is a fantastic choice. It’s rich in fibre, healthy fats, protein, probiotics, and antioxidants—without requiring any cooking. You can also tailor it to your needs and preferences, whether you’re after something light or more filling. It's a drink I have almost on a daily basis to support gut health and provide my body additional fibre and healthy fats.

What’s in the Glass?

This beautiful blend contains:

• Kefir – a fermented dairy drink packed with probiotics, protein, calcium, B vitamins, and vitamin K2. I rotate between two different unflavoured kefirs: Hellus containing specific gut-supporting lactic acid bacteria Lactobacillus fermentum ME-3, developed by scientists in Estonia and Gefilus, containing Lactobacillus rhamnosus GG lactic acid bacteria. You can also make your own kefir at home.

• Chia seeds, flaxseeds (linseeds), psyllium husk – great sources of fibre and plant-based omega-3s (ALA). They support digestion, balance blood sugar, and promote satiety.

• Sesame, sunflower, pumpkin seeds, pine nuts – rich in zinc, magnesium, selenium, vitamin E, and healthy fats.

• Goji berries – antioxidant-rich and a good source of vitamin C and beta-carotene.

• Cacao nibs – offer a natural chocolate crunch while providing magnesium and polyphenols.

You can top it off with fresh or frozen berries for natural sweetness and an extra antioxidant boost.

Why It’s a Great Option

• For those who struggle with heavy breakfasts, this is a gentle, lighter option that still keeps you full.

• You can add a scoop of protein powder (whey or any plant based protein- always check for the ingredients to avoid sweeteners and emulsifiers) to make it more balanced and sustaining.

• You can also add collagen to support gut, skin, hair, nails, joints, muscles and bones. If you didn't know, collages is the most abundant protein in our bodies. You can read more about different types of collagen our body needs and their sources from this article.

• Works perfectly as a mid-morning or mid-afternoon snack, especially when you need energy without a crash.

• It’s rich in healthy fats, supporting hormone health, brain function, and nutrient absorption.

  
  

What to Keep in Mind

While this is packed with nutrients, here are a few considerations:

• Many seeds contain phytic acid, which may slightly reduce the absorption of minerals like iron, calcium, and zinc. You can rotate seed types or soak them to reduce this effect. I typically soak the seeds in the kefir half an hour or so before drinking, but you can also soak the seeds in the glass of kefir in the fridge overnight to improve digestibility.

• It’s high in fibre, so make sure to drink enough water throughout the day to support digestion. If your diet has been fibre-poor, add only one type of seed at a time and slowly introduce other seeds

• It’s also energy-dense, so portion size matters. I typically use 200-250ml of kefir.

Final Thoughts

This kefir drink/pudding creation is an easy way to boost your nutrient intake and support gut health—whether as breakfast or a smart snack. It’s proof that healthy eating doesn’t have to be complicated.

If you are struggling with weight issues, high cholesterol, high blood pressure, digestive issues, don't hesitate to reach out to me for personal nutrition counselling session(s) at info@katrinpeo.com.