‘I’m a gastroenterologist – this is one breakfast mistake I want people to stop making’

All of our meals and snacks affect our health in the short term. When eaten regularly, they affect our body (for better or worse) along the way. However, a gastroenterologist has a special love for breakfast, especially when it comes to his patients’ gut health and his own.

“Think of your breakfast as your gut’s opening act for the rest of the day,” shares Dr. Rosario Ligresti, MDHead of the Department of Gastroenterology at Hackensack University Medical Center, Dr. “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 a balanced breakfast stabilizes blood sugar levels, prevents energy crashes and makes you less likely to crave a less nutritious, sugary snack later. Speaking of the latter, we’re not fans of potty talk at the breakfast table. That said, good breakfast habits can lead to better bathroom habits, so you’re less likely to become constipated.

“Essentially, a good breakfast habit tells your gut, ‘We’re starting the day strong and nourished,’ which can lead to better energy, focus and overall digestive health throughout the day,” he explains.

But what qualifies as a good breakfast? For help, Dr. Ligresti shares one breakfast mistake he wishes people would break the habit and make delicious alternatives.

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A breakfast mistake to stop, says a GI doc

Dr. Ligresti wishes people would stop skipping or depriving themselves of 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.

In fact, fiber is being billed as the new protein these days. However, trend forecasters can take a seat because 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 of these nutrients, and this is a problem.

Let’s start with fiber. It’s not a standalone macronutrient like protein, although complex carbohydrates like whole-wheat bread and pasta contain fiber. However, fiber can have a macro effect on your overall health, especially in your digestive tract. Fewer than 10% of Americans get enough fiber daily, though, and it doesn’t do their guts any good.

“When you consume fiber, it acts as a sweeper for your digestive tract, adding bulk to your stools, which helps with regularity and prevents constipation,” Dr. Ligresti explains. “In addition, some fibers are prebiotics, meaning they are food for the beneficial bacteria in your gut, helping to create a diverse and thriving gut microbiome.”

Whether the spotlight is dimmed on proteins remains to be seen. However, he hopes people will continue to prioritize the macronutrient every morning. “On the other hand, protein is important for making you feel full and satisfied, which helps prevent overeating later in the day.”

In short? Protein and fiber are not competitors. They are two of your stomach’s best friends.

“Eating 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 focus on why many people don’t get enough fiber and protein at breakfast. Not enough of them in a day. “In our fast-paced lives, the biggest reason people skip a nutrient-dense breakfast is time,” he says. “It’s much quicker to grab a pastry, sugary cereal or a cup of coffee on your way out the door.”

As convenient and delicious 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 spike and subsequent crash in your 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, consistently eating these foods at breakfast or any time of day can change your gut microbiome, potentially leading to inflammation and a greater risk of developing other long-term health problems.

Related: This is the best drink for gut health, according to gastroenterologists

A high-fiber, high-protein breakfast for gut health

Ready to help your gut health with a consistently glowing breakfast? Dr. Ligresti shares three time-saving breakfasts packed with fiber and protein.

1. Greek yogurt with berries and nuts. This easy-to-assemble breakfast idea is a win for your schedule and gut health. “Greek yogurt provides an excellent source of protein, berries are packed with fiber and antioxidants, and nuts add more fiber and healthy fats for sustained energy,” he says.

2. Oatmeal with chia seeds and an apple. You definitely don’t have to keep eating all the classics, especially not oatmeal. “Oatmeal…contains soluble fiber, which is good for heart health and keeps you full,” he says. “I like to stir in some chia seeds for an extra boost of fiber and omega-3s, and top with a slice of apple for some sweetness and crunch.”

3. Scrambled eggs with spinach on whole wheat toast. Sweet tooth, enjoy. “Eggs are a complete protein, and adding spinach provides additional vitamins and fiber,” Dr. Ligresti explains. “Serving it on a slice of whole wheat toast ensures you’re getting the fiber you need to start your day off right.”

RELATED: A Breakfast Habit Brain Health Experts Are Begging You To Quit

3 more ways to keep your gut healthy

Getting enough protein and fiber is the first step toward good gut health. Anyway, Dr. Ligresti shares that there are other important strategies to implement to keep your stomach happy. He recommends:

1. Drink water

Dr. Ligresti advises patients to sip water throughout the day to avoid constipation and support their overall gut health. “Fiber requires water to help move 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 live beneficial bacteria that help support a healthy gut microbiome,” he explains. If you don’t normally consume 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 brain-gut connection, and prolonged high stress can make things go haywire. “High levels of stress can negatively affect your digestion,” says Dr. Ligresti. “I encourage my patients to find a daily stress-reducing activity, whether it’s taking a short walk, meditating or reading a book.”

Next:

RELATED: ‘I’m a Gastroenterologist – Here’s a Snack I Wish Everyone Avoided’

Sources:

• MD, chief of the department of gastroenterology at Hackensack University Medical Center, Dr. Rosario Ligresti

• Closing America’s Fiber Intake Gap. American Journal of Lifestyle Medicine.

• 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 the Health & Wellness section. Add Parade as a favorite source by clicking here.