All of our meals and snacks affect our health in the short term. When consumed regularly, they also affect our bodies (for better and for worse) further. However, a gastroenterologist has a special love for breakfast, especially when it comes to his and his patients’ gut health.
“Think of breakfast as your gut’s opening act for the day,” he says 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. Ligresti says that a well-balanced breakfast stabilizes the blood sugar level, prevents energy drops and reduces the chances that you will later crave less nutritious and sugary snacks. Speaking of later, we’re not fans of potty talk at the breakfast table. That said, good breakfast habits can lead to good bathroom habits, so you’re less likely to be constipated.
“Essentially, a good breakfast habit tells your gut, ‘Start the day strong and nourished,’ which can lead to better energy, focus and overall digestive well-being throughout the day,” he explains.
However, what qualifies as a good breakfast? To help, Dr. Ligresti shares the one breakfast mistake she wishes people would stop making and delicious ways to break the habit.
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The one breakfast mistake to avoid, says a GI doctor
HUIZENG HU/Getty Images (HUIZENG HU/Getty Images)
Dr. Ligresti wishes people would stop skipping or depressing fiber and protein in the morning. “Protein and fiber are the power couple of a gut-healthy breakfast, and I can’t recommend them enough,” he says. Parade.
Indeed, fiber is billed as the new protein these days. However, trend forecasters can take a seat, as there is plenty of room for both fiber and protein at the breakfast table. Unfortunately, many sugary cereals and other traditional breakfast foods are low in both nutrients, and that’s a problem.
Let’s start with fiber. It is not a stand-alone macronutrient like protein, although complex carbohydrates such as whole grain bread and pasta do contain fiber. However, fiber can have a macro effect on overall health, especially on the digestive tract. However, less than 10% of Americans get enough fiber on a daily basis, and it doesn’t help.
“When you consume fiber, it acts as a broom for your digestive tract, adding bulk to your stool, which helps with regularity and prevents constipation,” explains Dr. Ligresti. “In addition, certain fibers are prebiotic, meaning they are food for the beneficial bacteria in the gut, helping to create a diverse and thriving gut microbiome.”
It remains to be seen whether attention to protein is waning. However, he hopes people will continue to prioritize macronutrients every morning. “Protein, on the other hand, is essential for making you feel full and satisfied, which helps limit overeating later in the day.”
In short? Protein and fiber are not rivals. They are two of your gut’s best friends.
“Having these two nutrients together at breakfast gives you sustained energy, supports muscle health and keeps your blood sugar stable for hours,” says Dr. Ligresti.
Speaking of hours, they’re at the heart of why many people don’t get enough fiber and protein at breakfast. There just aren’t enough during the day. “In our fast-paced lives, time is often the biggest reason people skip a nutrient-dense breakfast,” he says. “It’s much quicker to grab a pastry, a sugary cereal or just a cup of coffee on the way out the door.”
As convenient and tasty as these options are, Dr. Ligresti explains that they are low in protein and fiber and high in refined sugars and unhealthy fats. “In the short term, these foods can cause a rapid rise and subsequent drop in blood sugar, leading to fatigue and more cravings,” he reports. “They can also contribute to uncomfortable symptoms like bloating and gas.”
Over time, he says, eating these foods for breakfast or at any time of day consistently can alter your gut microbiome, which can lead to inflammation and a higher risk of developing other chronic health problems.
Related: This is the best drink for gut health, according to gastroenterologists
Breakfast rich in fiber and protein for intestinal health
Ready to help your gut health grow with a consistently glowing breakfast? Dr. Ligresti shares three time-saving breakfasts, rich in fiber and protein.
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Greek yogurt with berries and nuts. This easy-to-assemble breakfast idea is a win for your schedule and gut health. “Greek yogurt provides a fantastic source of protein, berries are loaded with fiber and antioxidants, and nuts add more fiber and healthy fats for sustained energy,” he says.
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Oat flakes with chia seeds and an apple. You certainly don’t have to give up all the classics, especially not oatmeal. “Oatmeal … is high in soluble fiber, which is great for heart health and keeping you full,” he says. “I like to add some chia seeds for added fiber and omega-3s and top it with sliced ​​apples for a little sweetness and crunch.”
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Scrambled eggs with spinach on whole wheat toast. Savored teeth, enjoy. “Eggs are a complete protein, and adding spinach provides extra vitamins and fiber,” says Dr. Ligresti. “Serving it on a slice of whole wheat toast ensures you get that essential fiber to start your day off right.”
Related: The Breakfast Habit Brain Health Experts Beg You To Stop
3 More Ways to Keep Your Gut Healthy
Getting enough protein and fiber is a great first step to better gut health. However, Dr. Ligresti shares that there are other important strategies to implement to keep your gut happy. He recommends:
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 do its job of moving things smoothly through your digestive system,” he says.
2. Eat more fermented foods
“Fermented foods like yogurt, kefir, kimchi, and sauerkraut are rich in probiotics, which are beneficial live bacteria that can help maintain a healthy gut microbiome,” he explains. If you don’t normally eat these foods, he suggests starting with a small serving of one of these ideas each day.
3. Manage stress
He points out that there is a strong connection between the brain and the gut, and chronically high stress can throw things off course. “High levels of stress can negatively affect your digestion,” says Dr. Ligresti. “I encourage my patients to find a daily stress-reducing activity that they enjoy, whether it’s a short walk, meditation, or simply reading a book.”
Next:
Related: “I’m a Gastroenterologist—This Is the Snack I Wish Everyone Would Avoid”
Sources:
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Dr. Rosario Ligresti, MD, chief of the division of gastroenterology at Hackensack University Medical Center
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Closing America’s Fiber Intake Gap. American Journal of Lifestyle Medicine.
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The role of prebiotics in modulating the gut microbiota: implications for human health. International Journal of Molecular Sciences.
This story was originally published by Parade on February 1, 2026, where it first appeared in Health & Wellness. Add Parade as a favorite source by clicking here.