If you're tired of wondering what to eat for breakfast that's both delicious and good for your gut, Harvard-trained gastroenterologist Dr Saurabh Sethi has you covered. Known for breaking down complex health tips into everyday habits, Dr Sethi recently shared a list of gut-friendly breakfast ideas that are packed with fibre, probiotics, and plant-based goodness. Whether you're someone who loves sweet bowls or savoury plates, there’s something on his list for everyone. Bonus? These ideas are simple to make and come with a big stamp of approval from your gut.
Here’s what made the cut—plus a quick way to whip them up:
- Overnight oats with chia and berries
Soak rolled oats and chia seeds in almond milk overnight; top with fresh berries in the morning.
- Plain yoghurt with pomegranate
Scoop plain probiotic-rich yoghurt into a bowl and sprinkle generously with pomegranate seeds.
- Chia pudding with almond milk
Mix chia seeds with almond milk, let it sit overnight, then top with fruit or nuts.
- Lentil dosa with coconut chutney
Pour fermented moong dal batter on a hot pan, crisp it up, and serve with fresh coconut chutney.
- Sprouted moong salad
Toss sprouted green gram with chopped cucumber, tomato, lemon juice, and a dash of salt.
- Avocado on sourdough
Smash ripe avocado on toasted sourdough, season with salt, pepper, and chili flakes.
- Banana and peanut butter on whole grain bread
Spread peanut butter on toasted whole grain bread and top with banana slices.
- Berry and kefir smoothie
Blend mixed berries with kefir (a fermented milk drink) and a touch of honey for a tangy, gut-friendly smoothie.
- Tofu scramble with spinach
Crumble tofu into a pan with olive oil, turmeric, and sautéed spinach—quick and protein-packed.
- Warm oats with flax seeds, walnuts, and cinnamon
Cook oats in milk or water, stir in flax seeds, crushed walnuts, and a pinch of cinnamon.
And if you want to level it up, Dr Sethi recommends adding eggs with avocado toast and yoghurt as another excellent, balanced breakfast option for gut health.
These meals aren't just trendy—they're loaded with prebiotics, probiotics, fibre, and healthy fats that support a healthy microbiome and improve digestion from the first bite of the day.
Here’s what made the cut—plus a quick way to whip them up:
- Overnight oats with chia and berries
Soak rolled oats and chia seeds in almond milk overnight; top with fresh berries in the morning.
- Plain yoghurt with pomegranate
Scoop plain probiotic-rich yoghurt into a bowl and sprinkle generously with pomegranate seeds.
- Chia pudding with almond milk
Mix chia seeds with almond milk, let it sit overnight, then top with fruit or nuts.
- Lentil dosa with coconut chutney
Pour fermented moong dal batter on a hot pan, crisp it up, and serve with fresh coconut chutney.
- Sprouted moong salad
Toss sprouted green gram with chopped cucumber, tomato, lemon juice, and a dash of salt.
- Avocado on sourdough
Smash ripe avocado on toasted sourdough, season with salt, pepper, and chili flakes.
- Banana and peanut butter on whole grain bread
Spread peanut butter on toasted whole grain bread and top with banana slices.
- Berry and kefir smoothie
Blend mixed berries with kefir (a fermented milk drink) and a touch of honey for a tangy, gut-friendly smoothie.
- Tofu scramble with spinach
Crumble tofu into a pan with olive oil, turmeric, and sautéed spinach—quick and protein-packed.
- Warm oats with flax seeds, walnuts, and cinnamon
Cook oats in milk or water, stir in flax seeds, crushed walnuts, and a pinch of cinnamon.
And if you want to level it up, Dr Sethi recommends adding eggs with avocado toast and yoghurt as another excellent, balanced breakfast option for gut health.
These meals aren't just trendy—they're loaded with prebiotics, probiotics, fibre, and healthy fats that support a healthy microbiome and improve digestion from the first bite of the day.
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