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Morning porridge with glutamine & flaxseed

Norman Reffke
Jul 24, 2025
2 min read

Goal: Mucosal regeneration & gastrointestinal calming

Style: European / vegetarian / gluten-free / lactose-free

🧬 Biochemical effect

Glutamine: supports intestinal barrier & cell regeneration
Flaxseeds: form a protective mucous film, promote transit
Cinnamon: anti-inflammatory and anti-flatulent

✅ Ingredients (1 serving)

ingredient	Crowd	Effect
Millet flakes (gluten-free)	40 g	alkaline, easily digestible, contains silicon
Water or plant milk	200 ml	Liquid carrier, lactose-free possible
Glutamine (powder)	5 g	Mucosal regeneration
Flaxseed (ground)	1 tbsp	rich in fiber, mucus-forming
Psyllium husks	1 tsp	Bulking agent, promotes bowel emptying
Cinnamon (Ceylon)	0.5 tsp	anti-inflammatory, antispasmodic
Blueberries (optional)	1 tbsp	antioxidant, microbially friendly

👩🍳 Preparation (6 steps)

Boil water/plant milk
Stir in millet flakes , simmer for 5 minutes
Stir in flaxseed & psyllium husks
Turn off the stove, stir in glutamine & cinnamon
Let it swell for 2 minutes
Garnish with blueberries and enjoy lukewarm

⏱️ Preparation time: approx. 10 min 🥣 Servings: 1🥶 Storage: freshly prepared recommended

🧪 Nutrients per serving

macro	Crowd
Carbohydrates	25 g
protein	7 g
Fat	6 g

Micronutrient / active ingredient	Effect
Glutamine	Mucosal protection, cell regeneration
Fiber	Butyrate formation, transit promotion
Cinnamaldehyde	Anti-inflammatory
Silicon (from millet)	Strengthens connective tissue, activates cells

🕒 Intake & Coaching Integration

Time of day: morning on an empty stomach
Combination: then 1 glass of warm water with lemon
Reset phase: ✅ Yes
Module assignment: mucous membrane structure / irritable bowel syndrome / bloated stomach

🛒 Shopping list

40 g gluten-free millet flakes
200 ml water or plant milk
5 g glutamine powder
1 tbsp crushed flaxseed
1 tsp psyllium husks
0.5 tsp Ceylon cinnamon
Optional: 1 tbsp blueberries

🔁 Variants

Vegan: with plant milk
Child-friendly: with applesauce instead of cinnamon
Low histamine: no berries, replace cinnamon with vanilla