Harvard-trained AIIMS gastroenterologist recommends 5 gut-friendly breakfast foods for better digestion

If mornings often begin with bloating or gas, these five science-backed breakfast foods could be your answer. Gentle on digestion, nourishing, and easy to include in daily meals (Image: Pexels)

Starting your day with food that causes discomfort can turn what should be a fresh morning into a struggle. Bloating and gas are common problems, but you don’t have to live with them. Dr Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford, recently shared five breakfast foods that are less likely to trigger bloating or gas.

Why do some breakfasts bloat you

Foods that are hard to digest, high in certain carbohydrates, or rich in certain sugars can ferment in the gut, producing gas; others may cause water retention or irritate the digestive tract. The right foods, however, support gut health, encourage balanced gut bacteria, and calm inflammation. Dr Sethi’s recommendations are based on these principles.
Here are those foods, why they help, and how to include them in your morning routine.

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Sourdough bread
Because sourdough goes through a fermentation process, it breaks down some complex carbohydrates. That makes it easier on your digestive system and tends to reduce the risk of bloating.
Bananas
Rich in potassium, bananas help balance sodium levels in the body. This helps reduce water retention, which is a common cause of a bloated feeling. Plus, bananas are gentle, easy to digest, and a good source of quick energy.
Yoghurt
Probiotics in yoghurt promote healthy gut bacteria. They help break down lactose (for many people) and reduce gas production by aiding digestion. If lactose-intolerant, choose yoghurt varieties or servings your body tolerates well.
Avocados
These are loaded with healthy fats and fibre. This combination supports smooth digestion and helps prevent constipation, which is often tied to bloating. Avocados are also filling without being harsh on the stomach.
Green tea
Full of catechins, green tea has anti-inflammatory properties that soothe the gastrointestinal system. It can reduce swelling and discomfort. For a touch of sweetness, Dr Sethi suggests using monk fruit or stevia (without additives like erythritol).
Tips to include them easily

• Swap your usual toast or white bread for sourdough a few times a week.
• Have a banana on its own or slice it into oats, cereal, or yoghurt.
• Use low-sugar or plain yoghurt and, if possible, try those that have live, active cultures.
• Prepare a light avocado smoothie or simply drizzle avocado on toast.
• You may substitute green tea for one cup of your usual morning tea or coffee, especially on days when you feel sluggish and heavy.

If you’ve attempted diet changes and you still have persistent gas, painful bloating, or other gassy digestive problems, it may be worth seeing a gastroenterologist. Sometimes, these issues may indicate irritable bowel syndrome (IBS), a food intolerance, or other digestive problems.

A few tweaks to your breakfast can set your mood for the rest of the day. Choosing easy-to-digest foods like those Dr Sethi recommends may help reduce bloating, gas, and discomfort—so mornings feel lighter, fresher, and more energised.

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FAQs on gut-friendly breakfast

1. What are some gut-friendly breakfast options?
Some gut-friendly breakfast options include sourdough bread, bananas, yoghurt, avocados, and green tea.

2. Why is sourdough bread considered gut-friendly?
Sourdough bread undergoes a fermentation process that breaks down complex carbohydrates, making it easier to digest and less likely to cause bloating.

3. How do bananas help with bloating?
Bananas are rich in potassium, which helps balance sodium levels in the body and reduce water retention, a common cause of bloating.

4. What makes yoghurt beneficial for gut health?
Yoghurt contains probiotics that promote healthy gut flora, aiding in the breakdown of lactose and reducing gas production.

5. Why are avocados recommended for a gut-friendly breakfast?
Avocados are rich in healthy fats and fibre, supporting smooth digestion and preventing constipation, which can lead to bloating.

6. How does green tea help with digestive discomfort?
Green tea contains catechins with anti-inflammatory properties that soothe the gastrointestinal system, reducing swelling and discomfort.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.