All of our meals and snacks can affect our health in the short term. They also have effects (both good and bad) on our bodies when consumed regularly. However, one gastroenterologist is particularly fond of breakfast, especially when it comes to his patients’ and his own gut health.
“Think of breakfast as the start of the day for your gut,” shares Dr. Rosario Ligresti, MDChief of Gastroenterology at Hackensack University Medical Center. “What you eat first thing in the morning sets the stage for the rhythm of your digestive system and the activity of your gut microbiome.”
Dr. Ligesti says a balanced breakfast can stabilize blood sugar levels, prevent energy crashes, and make you less likely to crave less nutritious, lower-sugar snacks later. When it comes down to it, we don’t like potty talk at the breakfast table. That said, good breakfast habits lead to good toilet habits, so you’re less likely to become constipated.
“Essentially, a good breakfast routine tells your gut, ‘We’re going to start the day energized and nutritious,’ which can lead to energy, focus, and overall digestive health throughout the day,” he explains.
So, what makes a good breakfast? To help, Dr. Ligesti shares a breakfast mistake he wants people to stop making and a delicious way to kick the habit.
🩺Sign up for Parade’s wellness newsletter, filled with expert-approved tips, healthy eating, workouts, news and more to help you stay healthy and feel your best self💊
A veteran doctor says to stop making these breakfast mistakes
Hu Huizeng/Getty Images (Hu Huizeng/Getty Images)
Dr. Ligresti hopes people don’t skip or not prioritize fiber and protein in the morning. “Protein and fiber are important components of a gut-healthy breakfast and I highly recommend them,” he says procession.
In fact, fiber is now being promoted as the new protein. Trend forecasters, however, can sit back because there’s plenty of room for fiber and protein at the breakfast table. Unfortunately, many sugary cereals and other traditional breakfast foods are low in both nutrients, which is a problem.
Let’s start with fiber. It’s not a separate macronutrient like protein, although complex carbohydrates like whole-wheat bread and pasta contain fiber. Regardless, fiber can have a macro effect on your overall health, especially your digestive tract. However, less than 10% of Americans eat enough fiber every day, which doesn’t do their gut any good.
“When you consume fiber, it acts like a broom for your digestive tract, adding bulk to your stools, aiding regularity and preventing constipation,” explains Dr. Ligresti. “Additionally, certain fibers are prebiotics, meaning they are food for the good bacteria in your gut, helping to create a diverse and thriving gut microbiome.”
Whether interest in protein is waning remains to be seen. However, he hopes people will continue to prioritize macronutrients every morning. “Protein, on the other hand, is essential for keeping you feeling full and satisfied, which can help curb overeating later in the day.”
in short? Protein and fiber are not competitors. They are your gut’s two best friends.
“Eating these two nutrients together at breakfast can provide you with sustained energy, support muscle health, and keep your blood sugar stable for hours,” says Dr. Ligesti.
Speaking of timing, this is the core reason why many people don’t consume enough fiber and protein at breakfast. There simply weren’t enough people in one day. “In our fast-paced lives, time is often the biggest reason why people don’t eat a nutritious breakfast,” he said. “It’s much quicker to grab a pastry, a sugary cereal or a cup of coffee on the way out.”
Dr. Ligresti explains that while these options are convenient and delicious, they are low in protein and fiber and high in refined sugar and unhealthy fats. “In the short term, these foods can cause a rapid rise in blood sugar followed by a sharp drop, causing fatigue and increased appetite,” he reports. “They can also cause uncomfortable symptoms such as bloating and gas.”
Consistently eating these foods at breakfast or any time of day may alter your gut microbiome over time, potentially causing inflammation and increasing the risk of other chronic health problems, he said.
RELATED: This is hands-down the best drink for gut health, according to gastroenterologists
High-fiber, high-protein breakfast good for gut health
Ready to help your gut health with a consistent breakfast? Dr. Ligresti shares three time-saving breakfast options that are rich in fiber and protein.
-
Greek yogurt with berries and nuts. This easy-to-assemble breakfast idea is great for your schedule and your gut health. “Greek yogurt provides an excellent source of protein, berries are rich in fiber and antioxidants, and nuts add more fiber and healthy fats for sustained energy,” he says.
-
Oatmeal with chia seeds and an apple. You definitely don’t have to give up all the classics, especially oatmeal. “Oatmeal…is high in soluble fiber, which is great for heart health and keeping you full,” he says. “I like to stir in some chia seeds for an extra boost of fiber and omega-3 fatty acids, and top with sliced apples for added sweetness and crunch.”
-
Whole Wheat Toast, Spinach and Scrambled Eggs. Yummy teeth, happy. “Eggs are a complete protein, and adding spinach provides additional vitamins and fiber,” Dr. Ligesti shares. “Putting it on a piece of whole wheat toast ensures you’re getting the essential fiber to start your day.”
RELATED: Brain health experts implore you to stop your breakfast-only habit
3 more ways to keep your gut healthy
Getting enough protein and fiber is the first step to improving gut health. However, Dr. Ligresti says there are other important strategies to keep your gut healthy. He suggested:
1. Drink water
Dr. Ligresti always tells patients to drink water throughout the day to help prevent constipation and support overall gut health. “Water is essential to help fiber work its way smoothly through the digestive system,” he says.
2. Eat more fermented foods
“Fermented foods like yogurt, kefir, kimchi and sauerkraut are rich in probiotics, which are live, beneficial bacteria that help support a healthy gut microbiome,” he explains. If you don’t normally eat these foods, he recommends starting with a small serving of these foods each day.
3. Manage stress
He points out that there is a tight connection between the brain and the gut, and chronically high levels of stress can cause things to go awry. “High stress can have a negative impact on digestion,” says Dr. Ligesti. “I encourage my patients to find daily stress-reducing activities that they enjoy, whether it’s a short walk, meditation or just reading a book.”
Next:
RELATED: “I’m a Gastroenterologist — Here’s the One Snack I Want Everyone to Avoid”
Source:
-
Dr. Rosario Ligresti, MD, Chief of Gastroenterology at Hackensack University Medical Center
-
Closing the fiber intake gap in the United States. American Journal of Lifestyle Medicine.
-
The role of prebiotics in modulating the gut microbiota: implications for human health. International Journal of Molecular Sciences.
This article was originally published by Parade on February 1, 2026, and first appeared in the Health & Wellness section. Click here to add Parade as a preferred source.
