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The #1 Best Breakfast for a Healthy Gut, Say Dietitians

This breakfast contains three gut health-promoting ingredients.
FACT CHECKED BY Olivia Tarantino

Breakfast foods come in all forms, flavors, and textures, but there are certain ingredients we should all be incorporating to boost our gut health. Some may like sweet while othxers prefer savory, and the good news is there are gut health-promoting foods on all ends of the flavor spectrum, and they don't take loads of time and effort to prepare.

There are many breakfast items that can contribute to a healthy gut, but there are three components of a healthy breakfast that make it better for gut health: fiber, probiotics, and fluids.

To hit all three, we recommend combining a bowl of oatmeal and diced apples (fiber) with a scoop of yogurt (probiotics) and a warm glass of tea (fluids) on the side. This winning trio will have you starting off your day with a meal bound to support a healthy gut!

Here's more about why fiber, probiotics, and fluids are the best ingredients to include in your breakfast for a healthy gut. And for more on what to do to support gut health, check out The 6 Best Foods to Improve Your Gut Health and Prevent Diabetes, Biochemist Says.


blueberry and almond oatmeal

You have likely heard the benefits of fiber mostly related to creating a feeling of fullness and improving digestive regularity, and this is true; however, certain forms of fiber help promote gut health in a different way. Soluble fiber—like that found in oats; beans; and some fruits, like apples and citrus—serves as a prebiotic. Prebiotics are food sources for the healthy bacteria living in your digestive tract.

A bowl of oatmeal topped with diced apple or an egg dish with a side of black beans is a great way to incorporate soluble fiber into your breakfast.


eating yogurt

Now that you've consumed prebiotics, it is important to ensure you are consuming probiotics as well. These are the healthy bacteria that aid in digestion and are thought to also be impactful in a slew of other health factors, like weight management and mental health.

Probiotics can be found in yogurt, kefir, kimchi, sauerkraut, and kombucha. Add a scoop of Greek yogurt to your oatmeal for a boost of protein and probiotics, enjoy some kimchi with your eggs, or add a glass of kombucha on the side to boost your probiotics intake at breakfast.


herbal tea

While prebiotics and probiotics play important roles in creating a healthy gut microbiome, it is essential to consume adequate amounts of fluid to aid in proper digestion as well. Dehydration can be a limiting factor in how much these prebiotics and probiotics can aid in gut health and proper digestion. In fact, dehydration is often a cause of constipation.

READ MOREOne Major Side Effect of Not Drinking Enough Water, Say Dietitians

Females should aim for at least 80 ounces of fluid per day, and men should try to get at least 110 ounces. At least half of this fluid should come from plain water.

There may even be benefits from consuming warm liquids, like coffee and tea, with your breakfast as it can increase blood flow and gastrointestinal activity. Just limit added sugar and artificial sweeteners in your beverages as those can negatively impact gut health.


To best support your gut at the first meal of the day, choose foods that you enjoy and that add variety to your daily food intake, ensure you are incorporating prebiotics and probiotics on a consistent basis, and meet your fluid needs daily to maximize your gut health.

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