benefits

Dr. Saurabh Sethi, a Harvard and Stanford certified gastroenterologist who also trained at AIIMS, unveiled a list of 10 breakfast food combos based on the Mediterranean diet and shared their health benefits. Make a wholesome start to your day with these fibre-rich, minimally processed breakfast food options that are great for your gut and even help alleviate digestive issues like bloating and constipation.

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Greek yogurt, fresh figs or berries, walnuts

• Rich in probiotics and antioxidants from yogurt and berries, omega-3s from walnuts.
• Supports bone health, heart health, digestion, and reduced inflammation.

Whole grain pita, hummus, sliced cucumber and tomato, olive oil drizzle

• Loaded with plant protein, fibre from whole grain and fresh veggies, and healthy fats from olive oil.
• Promotes heart health, digestive health, supports weight management and provides sustained energy.

Baked salmon, avocado, whole grain bread

• High quality proteins, omega-3s, and monounsaturated fats from salmon and avocado, and fibre from whole grain bread.
• Improved heart health, brain function and digestion, good for bones and muscles.

Shakshuka (poached eggs in tomato-pepper sauce), whole grain bread

• Protein from eggs, potent antioxidants from lycopene rich tomatoes.
• Anti-inflammatory benefits, improved digestion, reduced risk of heart disease and blood sugar.

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Overnight oats (rolled oats + almond milk), chia seeds, fresh berries

• Beta-glucan fibre from oats, vitamins, minerals and fibres from chia seeds and berries.
• Lowers cholesterol, regulates blood sugar levels, aids digestion and weight management.

Labneh (strained yogurt), olive oil, za’atar, whole grain crackers or pita

• Probiotics from labneh, antioxidants and anti-inflammatory benefits from za’atar and olive oil, fibre from whole grains.
• Supports gut health, bone strength, and heart health.

Vegetable omelette (spinach, onion, tomato, peppers), feta cheese, side of olives

• Protein, healthy fats and antioxidants.
• Supports heart health, strong bones, brain function and immunity.

Whole grain toast, mashed avocado, cherry tomatoes, basil

• Fibre and healthy fats from whole grains and avocado, phytonutrients from tomatoes and basil.
• Antioxidant and anti-inflammatory benefits, promotes heart health and digestion.

Chickpea and veggie salad (tomato, cucumber, parsley, olive oil, lemon)

• Rich in plant protein, fibre, and vitamin C.
• Promotes digestive health, reduces cholesterol, and supports weight management.

Sardines on whole grain toast, squeeze of lemon

• High quality protein, omega-3s, vitamin D and calcium.
• Benefits heart and brain health, bone strength and weight management.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.