If you’re looking for a breakfast that is nourishing for you and your gut microbes, this buckwheat porridge is a great place to start.
It’s warm, creamy, naturally gluten-free and packed with fibre, resistant starch, plant nutrients and prebiotic goodness. And once you add the Seed Cycle Gut Fibre and your daily Seed Cycle, you’ve got a breakfast that makes it incredibly easy to get more fibre and nourishing whole-food ingredients into your day.
Why buckwheat?
Despite its name, buckwheat isn’t actually wheat. It’s a naturally gluten-free seed that can be used much like a grain.
Buckwheat contains fibre and resistant starch, which can help provide fuel for beneficial gut microbes. It also contains plant compounds including polyphenols and is a source of minerals such as magnesium and manganese.
The best part? It makes a wonderfully creamy porridge when soaked and cooked properly.
But there is one little secret…
Buckwheat on its own doesn’t have a huge amount of flavour.
That’s why the flavour-building steps in this recipe matter. Soaking the buckwheat overnight, cooking it in your favourite milk and adding Secret Spice Co. Aroma transforms it into something delicious.
The gut-loving additions
Seed Cycle Gut Fibre
This is the step that takes this breakfast to the next level.
Seed Cycle Gut Fibre is a daily synbiotic fibre blend containing three different types of prebiotic fibre plus a live probiotic culture.
The three fibres work in different ways to support your daily fibre intake and provide fermentable fuel for your gut microbes.
It contains:
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PHGG (Partially Hydrolysed Guar Gum) — a gentle, soluble prebiotic fibre.
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Acacia fibre — a soluble fibre that can be fermented by beneficial gut bacteria.
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Psyllium husk — a fibre that absorbs water and helps add bulk to your diet.
Plus, it contains a live probiotic culture, making it a synbiotic combination of prebiotic fibre + probiotic.
And because Seed Cycle Gut Fibre is heat stable, you can stir it through your warm porridge without needing to wait for it to completely cool.
Your daily Seed Cycle
Then we add your daily serving of Seed Cycle.
Seed cycling is a simple food-based practice where you rotate two combinations of ground seeds throughout the month:
Phase 1: organic ground pumpkin + flaxseed
Phase 2: organic ground sunflower + sesame seed
Each serving provides your daily ground seed combination in an easy two-tablespoon serve.
Adding it to your porridge is one of the easiest ways to make your daily Seed Cycle part of breakfast.
Why add apple?
The apple isn't just there for flavour.
Apple provides fibre and plant compounds, including polyphenols, and adds natural sweetness to the porridge without needing lots of added sugar.
Cooking the apple into the buckwheat makes it soft, sweet and almost jammy around the edges.
You can grate it or cube it, but I love slicing it because you get these beautiful soft pieces of apple throughout the porridge.
The recipe
Ingredients
Serves 2
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1 cup buckwheat groats
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2 cups milk of choice — (we use homemade cashew milk) almond, oat, coconut or dairy milk all work
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1 apple
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1–2 tsp Secret Spice Co. Aroma, to taste
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2 heaped tablespoon Seed Cycle Gut Fibre — 1 heaped tablespoon per serve
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2 scoops Seed Cycle — 1 scoop per serve
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Pinch of salt
To serve:
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Coconut yoghurt
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Nut butter
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Maple syrup, optional
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Salt flakes
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Extra sliced apple, optional
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Cinnamon or extra Secret Spice Co. Aroma, optional
Method
1. Soak the buckwheat
Place the buckwheat groats in a bowl and cover generously with water.
Leave to soak overnight.
In the morning, drain and rinse the buckwheat thoroughly under cold running water.
2. Start cooking
Add the rinsed buckwheat to a saucepan with your milk of choice.
Stir through the Secret Spice Co. Aroma and a pinch of salt.
Bring to a gentle simmer.
3. Add the apple
Slice your apple into thin pieces.
Once the porridge is about halfway through cooking, stir the sliced apple through.
Continue cooking until the buckwheat is soft and creamy and the apple has softened.
This usually takes around 15–20 minutes, depending on the buckwheat and how thick you like your porridge.
Add a splash more milk if needed.
4. Add the Gut Fibre
Remove from the heat and allow the porridge to cool slightly.
Stir 1 heaped teaspoon of Seed Cycle Gut Fibre per serve through the warm porridge.
Because the Gut Fibre is heat stable, there's no need to wait for the porridge to become cold before adding it.
5. Add your Seed Cycle
Stir 1 scoop of Seed Cycle per serve through the porridge.
Mix well.
6. Make it beautiful
Divide between two bowls and get ready for the best part.
Swirl through a generous spoonful of nut butter, add a dollop of coconut yoghurt and drizzle with a little maple syrup if you like your porridge sweeter.
Finish with a sprinkle of salt flakes.
Then eat while it's warm and creamy.
Why this breakfast is so good for your gut
Your gut microbes thrive on a diverse range of fibres and plant compounds.
Rather than thinking about fibre as simply something that keeps you regular, think of it as food for your gut ecosystem.
This breakfast brings together several different sources:
Buckwheat → fibre + resistant starch
Apple → fibre + polyphenols
Gut Fibre → three complementary prebiotic fibres + probiotic culture
Seed Cycle → ground seeds + their naturally occurring fibre and plant nutrients
Nuts & seeds → additional fibre and healthy fats
The result is a breakfast that delivers a substantial amount of fibre while also giving your gut microbes a variety of plant-based ingredients to work with.
And because most of us don't get enough fibre from our everyday diets, finding delicious ways to build more fibre into meals can make a big difference.
A little reminder about fibre
When increasing your fibre intake, it's important to increase gradually if you're not used to eating much fibre and to drink plenty of water throughout the day.
Your gut is an ecosystem, and supporting it isn't about one magical ingredient. It's about consistently giving it the variety of whole foods, fibre and plant compounds it needs.
And honestly? If you can do that while eating a bowl of creamy apple pie–style porridge with nut butter and coconut yoghurt, even better.
Save this recipe for your next breakfast and tag us when you make it. 🥣✨
