What you eat for breakfast does more than just fill your stomach. It sets the tone for your entire day. Many of us wake up with an unhappy gut after late nights munching, irregular meals, or stress, leaving us bloated, sluggish, or low on energy. But eating the right breakfast can help your digestion, support good gut bacteria, and keep you energised all day. So what should you have for breakfast that keeps your gut healthy?
Dr Saurabh Sethi, MD, MPH, a Harvard, AIIMS, and Stanford-trained gastroenterologist and hepatologist, recently shared eight breakfasts he recommends for a healthy gut in an Instagram post on August 15.
“Which of these do you already eat in your mornings?” he asked in his Instagram post, before sharing the options, ranging from traditional South Indian meals to plant-based ones. These will help improve digestion, reduce inflammation, and stabilise energy levels.
1. Greek yoghurt with berries and chia seeds
Greek yoghurt provides probiotics, which support a balanced gut microbiome. Berries add antioxidants, and chia seeds supply omega-3 fatty acids. Having these three things together can help reduce inflammation while keeping your gut healthy.
2. Steel-cut oatmeal with flaxseeds and slightly green banana
This breakfast option is rich in soluble fibre and prebiotics, which feed good gut bacteria. Adding flaxseeds boosts omega-3s and digestive health, while a slightly green banana adds resistant starch that helps stabilise blood sugar and improve stool consistency.
3. Veggie omelette with multigrain toast
A veggie omelette paired with multigrain toast supplies lean protein, complex carbs, and vitamins. This breakfast helps keep you full, supports gut health, and provides energy without spiking blood sugar.
4. Eggs with nitrate-free chicken or turkey sausage and whole-grain toast
Protein, healthy fats, and fibre-rich carbs make this a nutrient-dense breakfast option. Dr. Sethi recommends pairing it with avocado for an added boost of heart-healthy fats and gut-supporting nutrients.
5. Idli with sambar and coconut chutney
A traditional South Indian breakfast, idlis are fermented, while sambar provides plant protein and fibre. Coconut chutney adds healthy fats, making this breakfast a great option for gut health, and it is easy to digest.
6. Tofu scramble with sauteed vegetables
If you’re following a plant-based diet, then this breakfast option is for you. Tofu scramble is rich in protein and phytonutrients. With sauteed vegetables, it gives lots of fibre, is easy to digest, and helps keep your gut healthy.
7. Whole-grain avocado toast
Whole-grain toast with avocado is full of fibre and healthy fats. It keeps you full, helps your gut, and helps you maintain energy levels.
8. Poha with vegetables and peanuts
If you’re running late for the office, then this quick gut-friendly breakfast is for you. Poha with veggies and peanuts is light, full of fibre and protein, and easy on your stomach.
Lastly, in his post, he shares a pro tip that includes the 4Ps: proteins, probiotics, prebiotics and polyphenols. He advises that you must add these ‘4Ps’ to your diet for a healthy gut.