The 3 best breakfast options to break the overnight fast, as revealed by top US Gastroenterologist

It is said that breakfast is the most important meal of the day. While many people practice intermittent fasting and do not have breakfast, others can’t start their day without a big meal. Either way, it is your body, and one should do what suits them. Regardless, your first meal of the day should be packed with nutrition, and recently, Dr. Pal Manickam, a board-certified gastroenterologist, recommended some power packed breakfast options that are perfect to break your overnight fast. Let’s take a look…

Yoghurt with nuts and seeds

Dr Pal recommends this option, because it contains protein and probiotics which support digestion. The addition of nuts and seeds to yoghurt increases the total amount of beneficial fats and dietary fiber content in your meal. The combination of almonds, walnuts and cashews with chia seeds, flax seeds and pumpkin seeds, delivers protein, healthy fats, essential minerals and fiber.

The digestion process becomes slower when you eat this combination which leads to sustained energy release, and extended feelings of fullness. The combination of fats and fiber in this meal, helps control your appetite during the morning hours. The calcium content in yoghurt supports bone health of your bones, while probiotics maintain the balance of gut bacteria. Go easy on the nuts though, advises Dr Pal, as they tend to be calorie dense.

Egg omelette with moong sprouts

Eggs remain a popular breakfast food because they contain exceptional protein content. The protein content in breakfast meals helps control hunger, while supporting muscle growth and repair. The combination of eggs with moong sprouts creates a filling breakfast because it contains both protein and fiber.



The digestive system tolerates moong sprouts well, while they deliver vitamins and antioxidants to the body. The fiber content in moong sprouts helps your body digest food properly, while controlling blood glucose levels which maintains stable energy levels. The omelette with sprouts creates a well-rounded dish, which provides satisfying fullness without causing weightiness.

People who want a savory breakfast with natural ingredients that deliver sustained energy will find this option suitable.

Avocado toast topped with egg and fruit

The popularity of avocado toast stems from its ability to deliver heart-healthy fats, fiber and essential vitamins. The monounsaturated fats present in avocado work to keep you feeling full, while being beneficial for your heart health. The addition of a boiled or poached egg on top of the dish brings protein which strengthens the feeling of fullness.

The addition of fruit to your avocado toast, brings both natural sweetness and additional dietary fiber, says Dr Pal. The nutritional value of fruits includes vitamins, minerals and antioxidants but their fast digestion rate causes blood sugar levels to increase, when consumed by themselves. The combination of egg and avocado with fruit, creates a balanced effect on digestion.

This breakfast provides support for brain health and heart health, while preventing hunger until your following meal.
Benefits of these breakfast choices

These food combinations contain protein, fiber and healthy fats which increase satiety.

The balanced mix of nutrients in these foods, prevents blood sugar levels from rising too high or dropping too low.

Each of these meals delivers essential vitamins, minerals and antioxidants which support daily health needs.

Easy to prepare at home.

The ingredients in these meals can be modified according to your personal taste preferences and the ingredients you have available.

The combination of these nutritious breakfast options will help you establish better eating habits while improving your concentration and energy levels.
Only fruits for breakfast?

Dr Pal says that fruits make an excellent breakfast choice because they contain essential vitamins, minerals and natural sugars. However, the fast digestion of fruit sugars leads to short-term satiety, because they do not stay in the body for an extended period. The rapid decrease in blood sugar levels following eating fruits alone triggers hunger pangs and food cravings.

Hence, eating fruits with protein and fiber-rich foods prevents this problem from occurring, says Dr Pal. The digestion process of protein takes longer than other foods, which helps maintain muscle strength. The slow absorption of fruit sugars by fiber leads to a sustained energy release pattern. The combination of these ingredients maintains your energy levels and prevents hunger pangs throughout several hours.