Updated: Mar 24
When thinking about gut friendly and healthy breakfasts ideas, it doesn't have to be complicated. Substitutions for your favourite breakfast spreads is a great place to start.
Replacing traditional jam for a healthier alternative is one of the easiest switches that could make a massive difference to your health.
Traditional jam has, on average 49 grams of sugar per 100 grams. Nearly 50% of your spread is sugar. Too much sugar can contribute to:
Gut dysbiosis (unfavourable changes to your microbiome) and yeast proliferation
Unstable energy levels throughout the day
Weight gain and weight management trouble
Blood sugar dysregulation issues which can predispose you to diabetes
Fatty liver disease (1)
Instead of giving up jam altogether, try this high fibre, low sugar, gut loving recipe.
It's fructose free, refined sugar free, gluten free, paleo friendly and high fibre. It's also free of additives and preservatives.
Makes 1 1/2 Cups
1 1/2 C berries frozen or fresh
1/2 C water
1/3 C chia seeds
1/2 lemon, juiced (optional)
Place berries with water in a small saucepan a gently heat until berries start to break apart.
Beat with a whisk or fork to support this process.
In a small bowl pour berries mixture and add chia seeds and optional lemon juice.
Beat with a whisk or fork to support this process until combined.
Place mixture aside for at least 20 minutes until it has reached a jam consistency.
Store in a sterilized jar in the fridge for up to 1 week.