Breakfast for gut health

The One Breakfast You Should Be Eating More Often For Gut Health

We know by now that protein-riched breakfasts are good for bones and muscles and coffee helps us wake up and well, poop.

As for digestion, we sort of blindly hope that whatever we eat settles well in our stomach and gets digested.

As it turns out, our digestive systems and gut functions don’t quite work like that.

According to NYC-based gastroenterologist, Niket Sonpal, MD some breakfasts are better for our digestion than others, reports Emily Laurence, a certified health coach at Well + Good (1,2).

He further explains a well-balanced, nutritious breakfast is the key to all-day energy and a happy gut.

And the breakfast he recommends is yogurt parfait with berries.

More specifically, it’s Greek yogurt, berries, and seeds with a side of whole-wheat toast.

It’s a gut-friendly simple breakfast that also keeps you full and satisfies your sweet craving.

To add, our registered dietitian, Laura Krebs-Holm, MS, RD, LD, reminds us that to take care of gut health is to take care of your overall health.

According to Laura, 70% of our immune system is in our digestive tract.

So by keeping our digestive tract healthy, we can consequently boost our immune system and overall health.

Breakfast like this yogurt parfait with blueberries and seeds is truly a meal that’s loaded with benefits.

Yogurt is a rich source of calcium, potassium, protein.

More importantly, it contains probiotics.

Probiotics are essential for a happy gut as they keep our digestive system’s good and bad bacteria in check.

Unhealthy diets and lifestyles are bad news to our digestive tract, but one food that can help restore the balance is yogurt, says Jordan Higgins, RD, LDN.

Berries like blueberries are another superfood full of fiber and antioxidants – nutrients that benefit your gut, heart, and brain (3,4).

For every cup of blueberries, there are 3.5 grams of dietary fiber, which helps to keep you regular and relieve constipation (5)

What’s more, blueberries are naturally sweet and tart.

Without adding any added sugar, they can help add the natural sweetness to your breakfast and satisfy your sweet tooth.

You can further boost your fiber intake in this yogurt parfait by adding a spoonful of chia seeds.

Chia seeds are an excellent source of dietary fiber.

In fact, about 94% of the carbs found in them are fiber (6).

Chia seeds are also rich in omega 3 fatty acids, protein, and antioxidants.

To get the health benefits of chia seeds, mix in a teaspoon of chia seeds with Greek yogurt.

Chia seeds turn gel-like when mixed with other ingredients like yogurt. Because it adds a bit of heaviness when they turn gel-like, they can help you keep you full longer and satisfied.

Yield: 1

Greek Yogurt Parfait for Gut Health

Breakfast for gut health

Easy, delicious yogurt parfait packed with superfoods that benefit your gut health and more!

Prep Time 3 minutes
Cook Time 2 minutes
Total Time 5 minutes


  • 1/2 cup of plain or vanilla Greek Yogurt
  • 1 teaspoon of chia seeds
  • 1/4 cup of unsweetened granola
  • 1/3 cup of blueberries
  • 1/2 teaspoon of raw honey (optional)


    1. In a small bowl, mix Greek yogurt with the chia seeds.
    2. In a separate bowl or jar, spoon half of the Greek yogurt mixture. Top it with half of granola and blueberries.
    3. Add the remaining Greek yogurt and layer it with the rest of the granola and blueberries. Drizzle 1/2 teaspoon honey if you'd like additional sweetness. Enjoy!

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 384Total Fat: 9gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 7mgSodium: 86mgCarbohydrates: 52gFiber: 6gSugar: 35gProtein: 25g


  1. “About Me.” Dr. Niket Sonpal, 8 Oct. 2019,
  2. 25, Emily Laurence・October. “The Breakfast a Gastroenterologist Says Is Best for Your Gut Health.” Well+Good, 6 Feb. 2020,
  3. Krebs-Holm, Laura, et al. “This Is What Happens When You Eat Blueberries Every Day.” Fitwirr, 5 Aug. 2021,
  4. Krebs-Holm, Laura, et al. “Study Shows Eating Fiber Is Directly Linked to Better Gut Health-These Are the TOP Food Sources.” Fitwirr, 28 Aug. 2021,
  5. Yang, Jing, et al. “Effect of Dietary Fiber on Constipation: A Meta Analysis.” World Journal of Gastroenterology, Baishideng Publishing Group Co., Limited, 28 Dec. 2012,
  6. Lefton, Jennifer, et al. “13 Things That Happens to Your Body When You Eat Chia Seeds.” Fitwirr, 28 June 2021,

About the Author

Similar Posts