Celebrity gastroenterologist Dr Saurabh Sethi, an AIIMS graduate who later trained at Harvard and Stanford Universities, recently shared an insightful post on Instagram (September 5). In his video, he broke down the impact of everyday breakfast choices on gut health, scoring them on a scale ranging from –10 (worst) to 10 (best).
According to Dr Sethi, certain foods help the gut microbiome thrive, while others may cause more harm than good. His rankings covered a wide range of staples including oats, breads, fermented dairy, eggs, and cereals.
The best breakfasts for gut health
At the top of his list were nutrient-dense, protein- and probiotic-rich options.
Greek Yogurt with Berries – 10/10
A powerhouse combination, packed with probiotics, protein, and antioxidants. Greek yogurt supports healthy gut bacteria, while berries add fiber and polyphenols.
Vegetable and Egg Scramble – 9/10
A balanced dish rich in protein, vitamins, and fiber that keeps you full and nourishes the gut.
Overnight Oats with Chia or Flax Seeds – 8/10
A fiber-rich choice that supports digestion and promotes satiety thanks to omega-3s from seeds.
Smoothie with Unsweetened Kefir, Berries, and Spinach – 7/10
Kefir brings probiotics, while greens and berries provide prebiotics and antioxidants for a healthy microbiome.
Moderately healthy choices
These foods can be part of a balanced breakfast but don’t score as high for gut health as the top options.
Sprouted Grain Toast with Nut Butter – 6/10
Sprouted bread offers more fiber and nutrients than refined bread, and nut butter adds protein and healthy fats.
Upma or Savory Oats with Vegetables – 5/10
A traditional Indian dish that’s filling and nutritious, though not as gut-friendly as fermented or probiotic foods.
Steel-Cut Oatmeal with Banana or Dates – 4/10
Rich in fiber, but the natural sugars from fruits push this option lower compared to overnight oats.
Plain Whole Wheat Toast with Jam – 3/10
Provides some fiber, but the refined jam brings extra sugar without probiotic benefits.
Foods to avoid for gut health
Dr Sethi also warned about common breakfast items that may harm gut balance if eaten regularly.
Store-Bought Granola – 2/10
Marketed as “healthy,” but often loaded with added sugars and oils that reduce gut-friendly benefits.
White Bread Toast with Butter – 1/10
Highly refined and low in fiber, this offers little nutrition and can negatively affect digestion.
Sugary Breakfast Cereals-5/10
Packed with refined sugar, these cereals promote inflammation and poor gut health.
Fast-Food Burritos-10/10
Ranked the lowest, these heavy, processed options often contain refined carbs, trans fats, and preservatives that can disrupt gut balance.
Why Gut-Healthy breakfasts matter
Nutrition experts agree that the first meal of the day sets the tone for energy, digestion, and metabolism. Foods rich in fiber, probiotics, and antioxidants help maintain a healthy gut microbiome, which has been linked to improved immunity, mood regulation, and even weight management.
