What to eat for breakfast if you have an autoimmune condition
Breakfast can be problematic for many people, particularly if you have an autoimmune condition. Here are some ideas to get you started, together with explanations as to why they may be helpful.
What do we want from our breakfast?
Let’s first get clear on the purpose of breakfast for someone struggling with an autoimmune condition.
We want it to do the following:
balance our blood sugars (avoids unnecessary inflammation which drives autoimmunity, regulates mood and energy throughout the day, helps us avoid snacking so our gut lining has time to heal - crucial to autoimmune health);
provide essential micronutrients and diverse fibres to allow our overburdened systems (detoxification, digestion, etc) to function better;
avoid foods which are likely to increase inflammation (drives autoimmunity and uses up vital micronutrient supplies); and
satisfy us!
So how do we do this? Well one of the reasons I find food and nutrition so fascinating is that there is usually an infinite number of ways to solve a problem. That is definitely the case here.
Let’s work through these criteria in a bit more detail.
Blood sugar balance
Many people struggling with autoimmune conditions find they benefit enormously from introducing a regular breakfast, even though initially they don’t feel like eating at this time of day. Not feeling hungry at breakfast can actually be a sign of blood sugar dysregulation.
A regular breakfast has a calming effect on the nervous system and can regulate mood, energy and inflammation levels throughout the day, as well as food choices at subsequent meals. It doesn’t mean you have to eat breakfast forever, rather it can be a temporary strategy that helps you transition from blood sugar dysregulation to having a system that works really well.
If the sugars (added and from carbohydrates) from our foods are released soon after eating, our insulin levels will spike, driving inflammation. We can stop this from happening by ensuring our meal includes protein, fats, and fibre. All of these elements slow down the release of sugars from our food, stabilising insulin - and with it, mood and energy.
Micronutrients and fibre
Micronutrients (vitamins and minerals) are also referred to as ‘co-factors’, which helps to remind us of their jobs. They are essential factors in all the metabolic processes that happen in our bodies: digestion, detoxification, healing, neurotransmitter health (mood). When they are in short supply, these processes slow significantly and this can actually contribute to autoimmune conditions.
I talk about how nutrients contribute to detoxification pathways in a separate article here.
Foods which increase inflammation
There are certain foods that we know drive inflammation, such as ultra processed foods high in sugar, trans fats and added chemicals. We also need to think about foods which we may be intolerant to, since food intolerances also drive inflammation.
In autoimmunity, gluten and dairy are two of the most common food intolerances we see. Histamine can often also cause problems (found in fermented foods and a diverse array of foods such as bananas, tomatoes, coffee, shellfish, smoked meats, and avocado). Interestingly, food intolerances themselves increase histamine levels.
Breakfast ideas
It’s worth noting firstly that in the west we generally have a dysfunctional idea of what breakfast should look like, due in part to clever marketing by cereal companies and other manufacturers of ultra processed foods. Breakfast should be a meal just like any other, with many cultures having food left over from dinner for breakfast.
A ‘cooked breakfast’ would be the closest example of this. Meat, eggs, or scrambled tofu with sautéed spinach, mushrooms, beans and tomatoes makes a well balanced breakfast, where the meat and eggs are of good quality (ideally organic / grass fed / free range).
It contains protein, fat and fibre in good supply which slow the release of its sugars across several hours. Micronutrients are plentiful (B vitamins, iron, folate, magnesium, vitamin C, etc) and there are several types of plant fibres, which support gut, immune and cardiovascular health, as well as mood.
It will generally be gluten and dairy free (check the meat), although the spinach and tomato are high in histamine, so consider swapping them for kale and cold potatoes (high in fibre) if you think you react to histamine.
Another example of a ‘dinner as breakfast’ could be dal and rice. This may not be everyone’s cup of tea, particularly if you don’t feel hungry in the mornings. It is a common breakfast in a large part of the world though. You could try stimulating your digestion with a hot drink - see this hot drinks article for ideas.
Dal and rice (wholegrain) is extremely nourishing and will balance your blood sugars well. See the Kichari recipe at the bottom of this article.
Porridge is a popular breakfast. However, I have not included oats in any of the ideas, as although they are high in B vitamins and other nutrients, the protein in them, avenin, is chemically very similar to gluten. Many people with autoimmunity who struggle with gluten also find they react to oats. However, they often only realise what a difference this makes once they have excluded oats from their diets for a few months.
If you still fancy porridge though, you could try a millet and quinoa flakes porridge. I usually use around two thirds quinoa flakes to one third millet flakes. I often add blueberries or cherries for sweetness. If you want to use frozen berries, you can add them at the start of cooking and they will thaw by the end. You could add ground seeds for extra nutrients.
Millet noodles and tofu can also work well as a cooked breakfast as it is so quick to prepare. Simply sauté the tofu with some ginger, garlic and perhaps chilli flakes, then serve with the cooked noodles, drizzled with sesame oil and tamari (gluten free soy sauce).
Sometimes a protein smoothie can be a good way of establishing a breakfast routine when you don’t initially feel like eating breakfast. An organic protein powder like BodyMe Vegan is also high in fibre and certain nutrients, as well as being gluten and dairy free. Alternatively you could add millet or quinoa flakes, milled seed mixes, or even cannellini beans for protein and fibre (beans are a good alternative way of thickening a smoothie). Combine it with frozen berries (low in sugar), coconut milk or yoghurt, kale, flax or chia seeds, apple or pear.
You could consider the rice pudding-style quinoa recipe that is at the bottom of this page, underneath the Kichari recipe. Quinoa is a complete protein, meaning it contains all the essential amino acids that we need. The cinnamon, village and orange give it a lovely sweetness and it can also function as a dessert. It is made in advance and left to chill in the fridge, so it can be made the night before for convenience.
If none of these appeal, you could find a quality gluten free bread (not a supermarket variety). Something like the Good Grain Bakery gluten free sourdough can work well. Being organic, it cannot contain non-food based ingredients that are damaging to gut health, such as certain emulsifiers and preservatives.
Avocado would work well with this if you are not avoiding histamine, or a fermented nut cheese. The truly fermented nut cheeses are expensive compared to many of the ultra processed vegan cheeses in supermarkets because the fermenting process takes time and care and the ingredients are high quality. Look for brands such as Mouse’s Favourite, Ferme Cashew Fermenting, or Nettle and check that the ingredients list is just nuts, culture, water, salt, herbs. Alternatively you could top your bread with a bean or mushroom pate.
Remember that food is supposed to be perishable! If your breakfast food doesn’t expire for a couple of years, ask yourself why. It may be that it has been traditionally processed, ie dried, fermented, pickled, which is fine. But if its lifespan has been extended by removing the fibre, adding trans fats or non-food based preservatives, or being exposed to a high heat treatment, it is unlikely to be supportive of health. These ultra processes make food less digestible to bacteria, but they also make it less digestible to us!
Lastly, remember that if you are having several items that combine to make a breakfast, eat the foods first that are heaviest in protein, fat and fibre. This will provide a protective barrier against any quick sugar release foods, such as refined breakfast cereals, that you may eat afterwards.
Kichari Recipe
Kichari originated in India and is known as a balancing staple food of Ayurveda. It is also known to be wonderful in removing toxins from the body, which build up in autoimmunity. This recipe comes from Kate O’Donnell.
Sometimes when we don’t feel hungry and we have lost our intuition for what food we want, something very plain and easily digestible can be a good place to start. Eating this every morning for a few weeks can help us to rediscover our appetites for wholesome, nourishing food at breakfast.
Adding a couple of pickles or some chutney on the side, or adding a few drops of lemon oil, can be a great way of sparking up that digestive fire.
It is high in protein, natural fats and fibre, meaning it releases its natural sugars slowly. It provides a whole array of nutrients, and more importantly, these nutrients are highly absorbable due to the cooking method. The spices aid digestion too.
Soaking the dal beforehand (8 hours or overnight) makes it easier to digest and increases the absorbability of the nutrients.
Batch cooking this once a week can make it a practical breakfast if time is short.
Ingredients
6 cups of water
1 cup basmati rice
1/2 cup yellow split mung dal
1/2 tsp ground coriander
1/2 tsp ground cumin
1/2 tsp ground turmeric
2 cups of chopped veg (eg carrots, leafy greens, cauliflower)
1/2 tsp salt
Tempering ingredients
1 tbs oil
1/2 tsp cumin seed
1/2 tsp coriander seed
1/2 tsp fennel seed
Method
Soak the dal for 8 hours / overnight.
Set 5 cups of water in a saucepan on a high heat. Rinse the rice and dal and add to the pan with the ground spices. Keep on a high heat until it boils, then turn the heat to low. Add any ‘hard’ veg (eg carrots and squash) now.
Partially cover the pan with a lid and simmer for 20 minutes without stirring.
Check to see if any more water is required - the dal should just be submerged in water.
Add any softer veg (eg greens). Simmer partially covered for another 10 minutes.
Make the tempering: warm the oil in a small pan and add the cumin, coriander and fennel seeds and cook until the seeds pop (about 2 mins). Add to the kichari pan. Add the salt.
Stir well and let stand for a few minutes, covered.
Spending this amount of time and focus on breakfast can feel impossible at first, but it can set the tone for a higher level of self-care, as well as a slower pace, throughout the day. While you are waiting for it to cook, you can do other tasks, make yourself a hot drink, or try a breathing practice.
Quinoa with almond milk (recipe by Gonzalo Baro)
Ingredients
100g quinoa
300ml water
1 vanilla pod
1/2 untreated orange zest
250ml unsweetened almond milk (or alternative)
1 cinnamon stick
1 tbsp maple syrup (optional)
4 bunches redcurrants or similar
Method
Rinse the quinoa.
Put the quinoa in a pan with 300m water over a medium heat and cook for around 15 mins.
Put 200ml of almond milk in a pan. Add the vanilla seeds from the pod, the cinnamon stick and orange zest. Heat gently.
Stir in the maple syrup if using.
Mix the cooked quinoa into the hot milk and leave to cool.
Serve with the remaining milk, and redcurrants.
If you want to find out more, read What is autoimmunity and how can natural diet and lifestyle changes help? If you want to know how you can work with me, go to my Working with Me page.