Breakfast is considered the most important meal of the day. So what we consume holds a huge significance. It can reflect on the entire day’s eating pattern, wellness, and mood. Eating healthy is crucial for overall health and also to keep diseases at bay. So, what is a healthy breakfast according to you? Do you reach for a toast or breakfast sausages? Dr. Saurabh Sethi, a gastroenterologist trained at Harvard and Stanford, with over a million Instagram followers, has now ranked some of the most common breakfast foods based on their impact on gut health. “This ranking is backed by science, not trends,” he stresses.

Multigrain toast

toast is one of the popular breakfast options preferred by people across the world. Dr. Sethi gives it an 8 out of 10. This is because multigrain toast has high fiber content and complex carbohydrates. When paired with nutrient-dense toppings like avocado or nut butter, the benefits multiply.

Instant oatmeal

Instant oatmeal may be convenient, but it often contains added sugars and fewer nutrients. The gut doctor has ranked it 6 out of 10. The pre-packaged flavours can negate potential gut health benefits.

Bagel

New Yorkers often prefer bagels for breakfast, but it has only scored a 5 out of 10 in the gastroenterologist’s opinion. This is because a bagel is made of refined flour, which has less fiber and can spike blood sugar. Whole-grain bagels are a better option if consumed sparingly.

Greek yogurt

Greek yogurt is a top breakfast choice, earning a 9 out of 10 from Dr. Sethi. Its high levels of live probiotics promote beneficial gut bacteria. This helps in digestion and boosts overall health. However, it is important to choose unsweetened varieties to maximize the benefits.
Steel-cut oatmeal

While on a grocery run, if you have oats on the list, reach for steel-cut oatmeal. Because it is a wholesome breakfast staple, it scored a 7 out of 10 from the doctor. It's minimally processed and has solid fiber content, which supports steady blood sugar and gut health.

Sugary cereals

No matter how tempting they are, sugary cereals are not a healthy breakfast option. Dr. Sethi has ranked it lowest at 1 out of 10. High sugar and low fiber content, such cereals, can starve beneficial gut bacteria, and also lead to gut issues.