Put this in the 'for what it is worth' category.  I was given this breakfast cereal recipe from a naturopath (the late Tara Nelson from Mystic, CT) many years ago.  She called it her 'Immune Support Cereal'.  I will leave it to you to look up health aspects of the various ingredients.  What I will attest to is that it has been a true gift aiding with bowel frequency, stool consistency, and helping alleviate some of the midday 'blah' feeling that many talk about.  It isn't perfect, but I definitely feel a difference on days when I cut this from my routine.  I hope this can help even just one other person here!  Happy to dialogue if that is helpful.

All recipe items are easily located on line and/or at Trader Joe's.   You will need a small Bosch-type electric coffee grinder for the milk thistle and flax seed, while other ingredients are just used out of their packages.  Each batch makes enough cereal to last 2-3 weeks depending on your daily serving size.  I typically will prepare ~1/3 cup of cereal like you would oatmeal, noting that it absorbs a LOT of water while it simmers for 5-10 mins.  I have also travelled with it dry on camp trips and simply mix into a cup of yoghurt to eat uncooked (eat quickly or will dry out the yoghurt!).  Good luck - I hope this works for someone else.

1 cup milk thistle seed (ground fresh to a fine powder)

1 cup flax seed (ground fresh)

1 cup lecithin granules

1 cup raw or blanched slivered almonds

1 cup raw shelled pumpkin seeds

1 cup dried fruit (I use raisins)

2 cups oat bran

4 cups old-fashioned whole oats