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breakfast

Fortis gastroenterologist shares the best breakfast for weight loss: ‘Keeps you feeling full throughout the day’
Lifestyle

Fortis gastroenterologist shares the best breakfast for weight loss: ‘Keeps you feeling full throughout the day’

by jummy84
written by jummy84

Breakfast is the most important meal of the day, as what you eat replenishes your body and provides nutrients to kickstart the day. What you eat also sets the tone for the day you will have. A healthy breakfast provides energy, whereas an unhealthy one leads to energy crashes.

Eating this breakfast will help drop your hunger, reduce cravings, and overall calorie intake goes down. (Freepik)

Also Read | Bengaluru cardiologist shares how a heart attack is different from sudden cardiac arrest: ‘Confusion can cost lives…’

But what if you are trying to lose weight? What could be the best breakfast in such a scenario? Dr Shubham Vatsya, a gastroenterologist and hepatologist at Fortis Hospital Vasant Kunj, with over 10 years of experience, shared the best breakfast option for when you are trying to shed kilos. Let’s find out.

What is the best breakfast for weight loss?

Dr Vatsya, in a post titled, ‘Best breakfast for weight loss’, revealed a simple, fibre-rich meal that can help you feel satiated throughout the day. According to the gastroenterologist, the perfect weight-loss breakfast meal is curd with chia seeds or basil seeds. “Simple, tasty, and genuinely effective for fat loss,” he wrote. Here’s why:

  • Curd gives probiotics for a healthier gut, and seeds add fibre that keeps you full longer.
  • Your hunger levels drop, cravings decrease, and overall calorie intake decreases.

Explaining further, Dr Vatsya said, “If you have trouble with weight loss and a problem with feeling hungry, you should consume chia seeds or basil seeds with curd.”

Why should you have chia or basil seeds with curd?

He stressed that, firstly, after consuming chia or basil seeds with curd in the morning, you will notice a difference in your life from the very first meal because they provide you with probiotics.

Furthermore, highlighting how these seeds help keep one full longer, Dr Vatsya explained, “Chia seeds provide you with fibre in a very condensed form, which keeps you feeling full throughout the day.” This, in turn, leads to a decrease in your daily calorie intake.

Lastly, the gastroenterologist suggested trying this breakfast for thirty days. “You will genuinely see that you stay full for at least four hours. You might stop eating the parathas you used to have for breakfast,” he added.

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.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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Eating oats for breakfast every day? Dietitian says eating too much oatmeal can cause gas and bloating
Lifestyle

Eating oats for breakfast every day? Dietitian says eating too much oatmeal can cause gas and bloating

by jummy84
written by jummy84

Oatmeal makes a filling and high-fiber breakfast, there’s no doubt. But if you have made a habit of eating just oats every morning, it may be time to bring variety on the plate. Oats are a type of cereal grain that taste great with milk, fruits, seeds and nuts, but eating them every day may come with its side effects for certain people.

Here’s why eating oats every day may not be good.(Adobe Stock)

Is it good to eat oats every morning?

Here are five reasons to consider changing your breakfast routine, according to Dr Pavithra N Raj, Chief Dietitian at Manipal Hospital.

1. Gluten sensitivity

Are oats entirely gluten-free? Oats do not contain gluten, but they are often processed in factories that also process grains containing gluten, such as wheat, barley, and rye. People can accidentally pick up gluten through cross-contamination. This is a problem for anyone with celiac disease or gluten sensitivities. “People with these conditions should choose certified gluten-free oats to reduce the risk of adverse reactions,” Dr Pavithra N Raj, Dietitian, tells Health Shots. Eating non-certified oats can often lead to discomfort, inflammation, and other health issues. If you are sensitive to gluten, talk to a healthcare professional before adding oats to your diet.

2. Flatulence and digestive distress

Oats are known for their high fiber content, which is good for digestion. However, if you’re not used to eating a lot of fibre, consuming too much oatmeal can cause gas and bloating. “Instead of making oats a daily choice, it’s better to increase your fiber intake gradually. Start with small portions and see how your body responds,” says the dietitian. This way, you can enjoy the benefits of oats without experiencing uncomfortable side effects from suddenly eating too much fibre.

3. Mineral absorption issues

Oats have phytic acid, which can block your body from absorbing important minerals like calcium, iron, and zinc. If you eat oats for breakfast regularly, it may not be beneficial for your overall nutrient intake. “Soaking or fermenting your oats before cooking can reduce their phytic acid levels,” shares Dr Pavithra. This helps your body absorb more nutrients. However, it does make your morning routine a bit more complicated. It takes extra time to prepare a quick oats breakfast.

4. Weight gain

Oats can help with weight management, but overeating can cause weight gain. “They contain 379 calories per 100 grams, so it’s easy to lose track of how much you eat, especially with large bowls of fruit,” says the expert. To manage your calorie intake, pay attention to your portion sizes. Instead of filling a big bowl each morning, try mixing in other breakfast options, such as smoothies, yoghurt parfaits, or veggie omelettes.

5. Nutrient deficiency

Oats are a healthy food, but they do not give you all the nutrients your body needs. If you only eat oats for breakfast, you may miss out on important nutrients. Dr Pavithra points out: “While oats are high in fiber, vitamins, and minerals, it is important to have a variety of foods for well-rounded nutrition.” Including fruits, vegetables, and proteins can make your breakfast more balanced.

Are oats healthy to eat every day?

Oats have many health benefits, but it’s important to eat them in moderation. Try including oats 2-3 times a week, rather than every day. This way, you can enjoy their benefits without experiencing any downsides. Here are some key health benefits of oats:

  1. Packed with essential nutrients: Oats are packed with nutrients. They contain a significant amount of fibre, iron, B vitamins, and important minerals. This makes them a great addition to a healthy diet.
  2. Promote heart health: Oats can help lower harmful cholesterol levels, making them a heart-healthy choice when eaten in moderation. The soluble fibre beta-glucans in oats are especially beneficial for improving heart health.
  3. Sustain energy levels: “Oats give you steady energy because they contain complex carbohydrates. This makes them a good choice for breakfast, especially if you need lasting energy during busy mornings”, says the expert.
  4. Assist with blood sugar control: Oats have a low glycemic index, which helps maintain steady blood sugar levels. This is especially important for individuals who are at risk of developing diabetes.
  5. Boost digestive health: Oats are rich in soluble fibre, particularly beta-glucans, which can help enhance digestive health. This fibre supports regular bowel movements and helps prevent constipation.

What is the best way to eat oats for breakfast?

To enjoy oats without going overboard, use a balanced approach. You can enjoy overnight oats a few times a week by mixing them with yoghurt, chia seeds, and colourful fruits. On other days, try smoothies or vegetable-packed egg dishes for a healthier option.

(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.)

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The Rare Protein Breakfast That’s Also Sweet—and Nutritionist-Approved
Fashion

The Rare Protein Breakfast That’s Also Sweet—and Nutritionist-Approved

by jummy84
written by jummy84

When the craving for something sweet arrives, it’s tempting to reach for ultra-processed options. However, there’s an alternative you might not have considered—one that’s simple, filled with protein, and designed to satisfy cravings. Best of all, it’s nutritionist-approved and works well as a snack, dessert, and breakfast, too.

“Baked oatmeal is a very easy and practical recipe,” explains nutritionist Laura Parada of her go-to sweet treat, which you can easily make yourself. “It’s very complete at a nutritional level, since its ingredients provide us a balance of the three main macronutrients: carbohydrates, proteins and healthy fats.”

The benefits of baked oatmeal

Beyond its simplicity, Parada’s baked oatmeal recipe focuses on ingredients with real health benefits. “By combining apple and oats, the recipe provides both types of fiber—soluble and insoluble—that help regulate blood glucose levels and keep them stable for longer,” she notes. “Also, fiber promotes intestinal health and helps keep us satiated.”

A generous amount of cacao in the form of dark chocolate adds the anti-inflammatory power of antioxidants and polyphenols, while the addition of eggs and nut butter amps up the protein content to benefit muscle mass, tissue repair, satiety, and energy. It also does not contain refined sugars: “The sweetness comes from the apple and cinnamon, which give it an extraordinary balance,” Parada explains.

You can certainly eat it on its own, but Parada recommends trying it with unsweetened Greek yogurt, ground flaxseed, and berries “to further enhance its nutritional value and flavor.” Alternatively, pack into a sandwich bag or tupperware, for effortless noshing on-the-go. “It’s a complete meal or snack that does not require a ton of fuss,” she says.

Baked oatmeal recipe

Ingredients:

  • 2 oz rolled oats
  • 1 egg
  • 1 grated apple (with skin)
  • ½ tsp cinnamon
  • ½ tsp baking powder
  • 1 Tbsp nut butter
  • 1 oz chopped dark chocolate

Preparation:

In a bowl, add the egg, nut butter, and cinnamon. Mix until the ingredients are well integrated. Mix in oat flakes and baking powder. Add the grated apple, mix well, and add half of the chopped dark chocolate. Stir until a homogeneous mass is obtained. Pour the mixture into a small baking pan lined with baking paper and spread the other half of the chopped dark chocolate on top. Bake at 350 °F for about 30 minutes, or until the surface is golden brown and the inside is firm to the touch.

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Cricket in L1
Lifestyle

Festive season puffiness? These de-bloat breakfast drinks come Harvard-doc approved

by jummy84
written by jummy84

We’ve all been there one-too-many times — a great night, followed by a groggy, puffy and very…well, rounded morning. Still in the thick of festivities, if you’re hoping to snugly jiggle into your glittering fit for the evening, Harvard-trained doctor, Dr. Saurabh Sethi has just the brekky options for you.

Matcha latte to berry smoothies: Breakfast drinks to fight the festive bloat

Unsweetened matcha latte

Ingredients: matcha powder (ceremonial grade preferred) – 1tsp, hot water – 1/3 cup, almond or oat milk – 1/2 cup

Method: Add the matcha powder to a small, flat-bottomed bowl and swirl with the matcha whisk to avoid clumping. Pour in the hot water and gently whisk in a W-shape to foam while your milk warms. Use a frother to foam the warmed almond or oat milk. Pour the matcha concoction into your cup followed by the milk.

A teaspoon of agave goes great with this though Dr. Sethi recommends having this unsweetened.

(recipe from Two Spoons)

Want something a little more filling? Look no further than option 2.

Berry-almond milk smoothie

Ingredients: Frozen raspberries – 3/4 cup, frozen blueberries – 1/2 cup, almond milk – 3/4 cup, Greek yoghurt – 2tbsps

Method: Simply blend all ingredients till thick and smooth and serve immediately.

(recipe from Fresh Apron)

Want a slightly desi kick? A tall glass of creamy, unsweetened lassi also works great!

Lassi

Ingredients: Fresh curd – 2 cups, cold water/milk – 1 cup, cardamom powder – 1tsp, saffron strands – 10 to 12, ice cubes – 6 to 8, chopped nuts – 1 to 2tbsps

Method: Simply whisk the curd by hand or machine until it becomes smooth. Then go in with the milk or water and ice cubes and repeat the process till a frothy layer forms atop. Add the spicing and nuts as per taste and enjoy.

(recipe from Dassana’s Veg Recipes)

Which of these breakfast drinks will you be sipping on this festive week?

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Tamannah Bhatia's fitness trainer warns besan cheela has negligible protein; shares 3 worst breakfast foods
Lifestyle

Tamannah Bhatia’s fitness trainer warns besan cheela has negligible protein; shares 3 worst breakfast foods

by jummy84
written by jummy84

Breakfast is the most important meal of the day – and for good reason. What you eat in the morning sets the tone for your energy, focus, and overall wellbeing throughout the day. However, not all foods that appear healthy actually are. Some popular breakfast choices may lack essential nutrients or lead to energy crashes later on, making it crucial to know what truly fuels your body right.

According to Siddhartha, only eating oats is one of the worst breakfast choices. (Pexel)

Also Read | Tamannaah Bhatia’s trainer says ‘lose 5-10 kgs in 90 days’; shares 3 simple, healthy habits for sustainable weight loss

Celebrity fitness coach Siddhartha Singh, who has trained stars like Tamannaah Bhatia, reveals three popular breakfast options that may seem healthy but are, in fact, among the least nutritious choices. In an Instagram video shared on October 13, the trainer breaks down why these seemingly healthy options fall short nutritionally and recommends smart additions to make them more balanced and nourishing.

Besan cheela

According to Siddhartha, besan cheela tops the list of the worst breakfasts you can have in the morning. He explains, “Lots of people eat besan cheela thinking it’s high-protein. Honestly, it has negligible protein. Secondly, if you’re frying it in ghee and making it crispy, it makes things worse.”

Oats

Contrary to the popular belief that oats are healthy, Siddhartha stresses that, despite being healthy, they are loaded with only carbohydrates. He explains that if you are having only oats for breakfast, without any sources of protein, it will lead to energy crashes and cravings.

Also Read | Tamannaah Bhatia’s fitness trainer shares top 5 ‘office snacks under 200 calories’

Fruits

Fruits are definitely healthy, but they need to be paired with other nutrient-rich sources to balance your meal, especially at breakfast. The fitness coach explains, “Fruits are full of carbohydrates that give rise to a sudden energy rush followed by an energy crash, and you start feeling hungry in half an hour.”

Check out the healthier alternatives that Siddhartha recommends.(Image generated via Google Gemini)
Check out the healthier alternatives that Siddhartha recommends.(Image generated via Google Gemini)

Balanced alternatives

Siddhartha suggests incorporating specific additions to these foods to make them more nutritionally balanced and wholesome.

He recommends adding Greek yoghurt or a scoop of protein to besan cheela, for a balanced breakfast consisting of both proteins and carbs.

The protein content of breakfast oats can be increased by adding a scoop of protein or pairing it with eggs.

The fitness trainer advises adding Greek yoghurt or a scoop of protein to fruits to make them more wholesome and prevent energy crashes.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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AIIMS-trained gastroenterologist reveals 10 breakfast mistakes that cause bloating: ‘Skipping breakfast and then…’
Lifestyle

AIIMS-trained gastroenterologist reveals 10 breakfast mistakes that cause bloating: ‘Skipping breakfast and then…’

by jummy84
written by jummy84

Updated on: Oct 11, 2025 08:07 am IST

Breakfast is a crucial meal for gut health, but mistakes can lead to bloating. Gastroenterologist Dr Sethi highlights 10 common breakfast errors.

Breakfast is the most important meal of the day. What you eat first thing in the morning to break your fast after the last meal you ate the previous night, after waking up, sets the tone for the day you will have. However, even with this knowledge, we still make mistakes that can create issues for our gut health, such as bloating.

We all may be guilty of skipping breakfast on some days, but being a frequent offender could impact our overall health. (Freepik)

Also Read | Happy Birthday Amitabh Bachchan: 83-year-old superstar’s fitness routine is all about this mindset

Dr Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford Universities, shared in an Instagram post on October 9, the 10 mistakes we unknowingly make during breakfast that may be causing bloating.

10 mistakes that cause bloating after having breakfast

Sharing the post, Dr Sethi wrote, “10 breakfast mistakes that cause bloating, according to a stomach doctor. Which of these mistakes do you think you might be making?” Let’s find out what these mistakes are:

  • Skipping breakfast and then overeating later
  • Starting the day with sugar cereals or pastries
  • Overloading on milk if you are lactose sensitive
  • Drinking coffee on an empty stomach
  • Eating too fast without chewing properly
  • Using artificial sweeteners in drinks or foods
  • Relying on ultra-processed protein bars or shakes
  • Having carbonated drinks first thing in the morning
  • Not including enough fibre-rich foods in your breakfast
  • Large high-fat fried breakfast options (greasy oils, processed meats)

Why is skipping breakfast harmful?

We all may be guilty of skipping breakfast on some days, but being a frequent offender could impact our overall health. In a 2022 interview with HT Lifestyle, Dr Ashit Bhagwati, honorary consultant in internal medicine and honorary academic director ICU at Bhatia Hospital, Mumbai, revealed skipping breakfast can be responsible for weight gain, slow metabolism, high BP, headache and dizziness, uncontrolled blood sugar levels, acidity, low energy, and low immunity. Learn more about it here.

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.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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News / Lifestyle / Health / AIIMS-trained gastroenterologist reveals 10 breakfast mistakes that cause bloating: ‘Skipping breakfast and then…’

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Woman who lost over 70+ kgs shares 5 simple habits that helped her transform her body: ‘I stopped skipping breakfast’
Lifestyle

Woman who lost over 70+ kgs shares 5 simple habits that helped her transform her body: ‘I stopped skipping breakfast’

by jummy84
written by jummy84

Many women struggle with weight loss, juggling busy schedules, diets, and workouts with little to show for it. One woman named Kate Daniel, who lost over 70+ kgs, shares in her September 26 Instagram post how simple, consistent habits helped her achieve a complete transformation.

Kate Daniel shares simple habits that transformed her life and health post-bariatric surgery.(Instagram/@bariatric_chic)

Kate explains, “The impossible becomes possible when you show up with the same 5 habits, one day at a time… The small, repeatable habits I built are what helped me lose over 70 kg and silence the food noise. And you can too… Nothing flashy. Nothing complicated. Just simple things that stacked up and rewired my brain one day at a time.” (Also read: Woman says this ‘AI diet’ helped her lose 7 kg and 2 inches from her belly in 21 days: ‘Not just weight loss…’ )

Here are the five habits Kate followed:

1. Stop treating your body like bin

Kate said, “Leftovers were still waste whether I ate them or not. Every time I honoured fullness, the food noise lost a little more power.”

2. Never skip breakfast

She suggests, “No more ‘saving calories.’ A high-protein start stopped the grazing cycle before it began.”

3. Move your body daily

Kate recommends, “Walking, stretching, dancing. Not workouts. Not punishment. My stress dropped, my nervous system calmed, and the urge to eat to cope got quieter too.”

4. Make one promise and keep it

“Just one! Small, doable, and repeatable. That’s how identity shifts and habits become automatic. Building self-trust silenced the self-doubt that used to trigger overeating,” she explains.

5. Meal prep as self-care

“Delicious bariatric meal prep gave me peace, time back, and stopped the chaos. With food ready, decision fatigue faded and so did the space for food noise and cravings to take over,” she adds

Kate adds, “None of these felt perfect. But they felt possible. And possible is what compounds into freedom. Weight loss surgery gave me the tool, but it wasn’t gastric sleeve surgery alone that got me here. If you’re on your bariatric journey after gastric sleeve or bypass surgery and you’ve ever thought it was impossible for you, let this be proof it’s not. You just need the right micro habits and strategies, ones you can actually implement into your life today.”

Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

This article is for informational purposes only and not a substitute for professional medical advice.

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Cancer survivor shares why he never eats breakfast: 'I’ve done intermittent fasting every single day for over 15 years' | Health
Lifestyle

Cancer survivor shares why he never eats breakfast: ‘I’ve done intermittent fasting every single day for over 15 years’ | Health

by jummy84
written by jummy84

Intermittent fasting is an eating pattern that cycles between periods of eating and voluntary fasting, focusing on when you eat rather than what you eat. It can offer health benefits including improved insulin sensitivity, reduced inflammation, and potential protection against certain metabolic diseases, while also supporting weight management.

Cancer survivor reveals why he chose to skip breakfast for over 15 years, after cancer diagnosis.(Pexel)

Women’s health coach Dilan, who is a 10 year cancer survivor shared why he chose to follow intermittent fasting every single day for over 15 years – and it is not in order to lose weight or internet trends. He explains that it was a way of giving his body the rest it desperately needed. In an Instagram post from July 29, the health coach revealed how not eating breakfast helped his cancer journey.

Also Read | 25 year old with stage 4 cancer shares why he never eats 3 hours before sleep: ‘Your body needs rest, not digestion’

A wake-up call after cancer

Dilan rejects the common belief that constant snacking or eating every 3 hours boosts metabolism, saying: “Because I learned (the hard way) what happens when the body never gets a break.” He further explained, “When you’re constantly feeding, your body is constantly digesting.”

His journey into fasting was not by choice – a cancer diagnosis forced him to reevaluate everything about his lifestyle, including food, stress and sleep. Reassessing his lifestyle choices made him realize that the body needs time to heal, which only happens when you stop interrupting it. Constantly ingesting food gets the body stuck in digestion mode, never getting the opportunity to repair.

What happens during fasting?

Dilan explains, “When you fast, even just for part of the day, something powerful kicks in. It’s called autophagy.” Autophagy is the body’s fundamental process for self-degradation, where cells break down and recycle their own damaged or unnecessary components. Dubbing it as ‘your cells literally start cleaning house’, the fitness coach further elaborated that when damaged cells are eliminated, inflammation drops and hormonal balance is restored, and the body gets a break.

Also Read | Cancer patients to benefit as drug prices slashed by up to 85%

Constant eating can backfire

Most people start consuming food the moment they wake up and keep eating until they go to bed, which according to Dilan, leaves little room for cellular repair, contributing to fatigue and inflammation. “You don’t need to fear hunger,” he stresses, “You need to fear what happens when your body never gets the chance to rest.”

For him, intermittent fasting is not a quick fix or a trendy diet – it is a sustainable way of life built on respect for his body and its potential to heal. After surviving cancer, fasting became his tool for balance, resilience, and long-term health.

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.

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Gastroenterologist shares 10 breakfast combos for a Mediterranean diet, packed with health benefits
Lifestyle

Gastroenterologist shares 10 breakfast combos for a Mediterranean diet, packed with health benefits

by jummy84
written by jummy84

Published on: Aug 22, 2025 11:25 am IST

Harvard and Stanford-certified gastroenterlogist Dr. Saurabh Sethi has shared 10 breakfast combos for a Mediterranean diet along with their health benefits.

Did you know that following a Mediterranean diet can be highly beneficial for your overall wellbeing? Based on the traditional diet culture of people from Crete, Greece, and Southern Italy, the Mediterranean diet focuses on whole, minimally-processed plant-based foods and healthy fats like fruits, vegetables, whole grains, legumes, nuts and seeds, with extra virgin olive oil as the main source of fat. It includes sources of protein like fish, poultry, and dairy, which is eaten moderately, while red meat and sweets are consumed occasionally. It is packed with health benefits that reduce the risk of cardiovascular disease, diabetes, and neurodegenerative diseases like Parkinson’s and Alzheimer’s.

Gastroenterologist shares 10 breakfast food combos that are packed with health benefits.(Pexel)

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.

Also Read | AIIMS gastroenterologist shares top 8 breakfasts for healthy gut: South Indian sambhar, idli and coconut chutney to…

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.

Also Read | AIIMS trained doctor lists 5 fermented drinks that improve gastrointestinal health: ‘Is kombucha good for your gut?’

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.

News / Lifestyle / Gastroenterologist shares 10 breakfast combos for a Mediterranean diet, packed with health benefits

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