7 gut-friendly breakfasts to start your day right

Overnight oats are a perfect combination of fibre, protein, and healthy fats. The oats themselves are high in soluble fibre, which feeds good gut bacteria, while adding fruits like berries or bananas provides extra prebiotics. Sprinkle chia or flax seeds for omega-3s that also support digestion and heart health. The best part? You can prep them the night before for a hassle-free morning. Image courtesy: Adobe Stock

Greek yoghurt is packed with probiotics, which help maintain a balanced gut microbiome. Pair it with fresh berries for natural sweetness and antioxidants, and a handful of nuts for healthy fats and extra fibre. This breakfast is not only gut-friendly but also filling, keeping hunger at bay until your next meal. Image courtesy: Adobe Stock

Smoothies are a great way to get a concentrated dose of fibre and nutrients. Use a base of unsweetened yoghurt or kefir for probiotics, and add spinach, banana, or avocado for fibre. Top with seeds, nuts, or granola to add texture and more gut-friendly goodness. This colourful breakfast is both energising and easy to digest. Image courtesy: Adobe Stock

Whole grains are rich in fibre, which helps regulate bowel movements and feed good bacteria. Top a slice of whole-grain toast with mashed avocado for healthy fats, and add a sprinkle of seeds or a poached egg for protein. This combination supports gut health while keeping you full and satisfied. Image courtesy: Adobe Stock

Chia seeds are tiny but mighty. They swell in liquid to form a gel-like texture, which is gentle on the gut and helps with digestion. Mix them with almond milk or yogurt and let them sit overnight. Add fruits like mango or berries for extra fibre and antioxidants, and get a pudding that is both tasty and nourishing. Image courtesy: Adobe Stock

Eggs are easy to digest and high in protein, making them a breakfast staple. Add gut-friendly vegetables like spinach, tomatoes, or zucchini for fibre and vitamins. A vegetable omelette is warm, satisfying, and supports healthy digestion without weighing you down. Image courtesy: Adobe Stock

Swap regular pancakes for a whole-grain version to boost fibre intake. Top with almond or peanut butter for protein and healthy fats, and add a drizzle of honey or fresh fruit for natural sweetness. This breakfast feels indulgent but supports gut health and keeps your morning balanced. Image courtesy: Adobe Stock