Expert-approved top 10 breakfasts for a healthy gut

Breakfast as the first meal of the day should be rich and healthy, but that doesn’t mean it should be calorie-dense. It is suggested to evenly distribute your daily calorie intake in different meals. As per nutritionist Rujuta Diwekar, skipping breakfast is not a healthy practice. It often leads to consuming more calories later in the day. Addressing the same Dr Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford universities, recently shared a list of top 10 breakfasts for a healthy gut. Scroll down to read the details.

Oats are rich in soluble fiber, particularly beta-glucan that acts a prebiotic, feeding the good bacteria in your gut and promoting a healthy microbiome.

Pomegranate is rich in polyphenols, fiber, and antioxidants and works as a natural prebiotic. It also contains a compound called ellagitannins, which can be converted by gut microbes into urolithins, which help reduce gut inflammation and support a healthier gut lining.

Chia seeds are rich in fiber content, especially soluble fiber that aids digestion. On the other hand, almond milk is low in fat and sugar that promotes a healthy gut environment.

Thy are rich in fiber that is beneficial for gut bacteria, and promote a diverse and balanced microbiome. Also, fermentation of lentils breaks down anti-nutrients like phytic acid and complex carbs, which can cause bloating or gas. This makes lentils much easier on the gut.

According to Dr Saurabh, sprouts break down complex carbs and anti-nutrients like phytic acid, making moong beans gentler on the stomach and less likely to cause gas or bloating. They are also a rich source of soluble and insoluble fiber that regulates bowel movements.

Bananas are rich in resistant starch, a type of fiber that feeds good bacteria in the gut and supports a healthy microbiome. And peanut butter contains a rich amount of dietary fiber, which helps maintain regular digestion.

According to the USDA, one medium avocado provides around 10 gms fiber, which helps regulate bowel movements and feeds beneficial gut bacteria. And sourdough on the other hand, uses the fermentation process, which breaks down gluten and phytic acid, making nutrients more bioavailable and digestion smoother.

They are rich in soluble and insoluble fiber, which supports regular bowel movements and prevents constipation. Kefir is a powerful probiotic-rich food for gut health that reduces bloating, constipation, and symptoms of IBS by balancing digestive flora.

Tofu is made from soybeans, which is a rich source of oligosaccharides, a type of prebiotic fiber that feeds beneficial gut bacteria, though this is reduced slightly during processing.

Flax seeds are rich in soluble fiber that feeds good bacteria and acts as a prebiotic and helps maintain microbial balance.

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