Is a sweet or savoury breakfast better for gut health?

Kate Ng
Updated
Smiley face decorated on a bread.
All breakfasts should be thoughtfully prepared with nutritious ingredients. (Getty Images) (Getty Images)

Breakfast fans, what’s your go-to? Is a sweet pastry and a coffee your idea of heaven, or are you more partial to eggs and bacon?

Whatever your preference, the food you eat to start your day can have an impact on your gut health. It’s important to choose foods that are nutritionally beneficial and that will provide plenty of fuel to keep you going until lunch.

However, experts say that having a sweet breakfast might not be the best thing for your gut health - especially if it involves high-sugar food and drink like sugary cereals and orange juice.

While it doesn’t mean you have to forego a sweet breakfast altogether, savoury breakfasts can be more balanced and keep you going for longer.

We asked the experts about which type of breakfast is better for gut health, and what you should be eating at the beginning of the day.

Teenage girl having breakfast in restaurant. She is smelling fresh, warm croissants. Canon R5
We often think breakfast should involve sweet foods like pastries, cereals and juice, but these aren't the best things for starting our day. (Getty Images) (Getty Images)

Jessica O’Dwyer, registered nutritional therapist, tells Yahoo UK that a sweet breakfast can be beneficial, but caveats that they should be low in added sugars and rich in natural fibres to be good for you.

"One important consideration is the impact of breakfast on blood sugar levels," she says. "Sweet breakfasts with high sugar content can cause blood sugar spikes, followed by crashes, which can negatively affect energy and mood.

"Incorporating protein and healthy fats can help mitigate these effects. For instance, pairing fruits with yoghurt or adding nuts and seeds to your oats can provide a more balanced meal."

Gut health expert Chris Dubberley, from Incontinence Shop, says sugary breakfast items should be removed from our diets altogether because of they run the risk of causing unstable blood sugar levels.

He explains that fluctuating blood sugar levels can lead to the disruption of "the delicate balance of our digestive system".

"The notion that breakfast should be sweet, with pastries, cereals, or juices, is misleading and potentially harmful. These preferences have been cultivated by marketing campaigns rather than nutritional science. It's time to reframe our understanding of breakfast and prioritise options that support gut health," he adds.

Gut-friendly sweet breakfast options

Opting for a breakfast filled with healthy fats and plenty of fibre will keep you going for longer. (Getty Images)
Opting for a breakfast filled with healthy fats and plenty of fibre will keep you going for longer. (Getty Images) (Getty Images)

O’Dwyer is a fan of overnight oats topped with fresh berries and chia seeds, which she says "provides a good balance of fibre, antioxidants, and omega-3 fatty acids, [which are] important for overall health". She also likes Greek yoghurt with mixed nuts and a drizzle of honey, which contains probiotics and healthy fats.

She recommends:

  • Overnight oats with berries and chia seeds: Rich in soluble fibre and antioxidants

  • Greek yoghurt with nuts and honey: Probiotic-rich with healthy fats

  • Smoothie bowl with spinach, blueberries, banana, kefir and flaxseeds: High in fibre, probiotics, and omega-3s

Avocado and egg are protein rich and full of healthy fats for breakfast. (Getty Images)
Avocado and egg are protein rich and full of healthy fats for breakfast. (Getty Images) (Getty Images)

Dubberley is all in favour of a savoury breakfast that is high in protein, which he says "can be great for satiety and optimal gut function".

"Incorporating high-protein foods into our morning meals ensures lasting fullness and provides essential nutrients for our bodies to thrive," he says.

"There is a misconception that sweet breakfasts provide energy. In reality, the sugar rush followed by a crash can leave us feeling tired and sluggish. To fuel our bodies for the day ahead, we should focus on balanced, nutritious options promoting gut health and sustained energy levels.

"The shift towards savoury breakfast options is beneficial for gut health and overall health and well-being. By reducing our intake of sugary foods in the morning, we can support stable blood sugar levels, improve digestion, and lay the foundation for a healthier lifestyle."

O’Dwyer adds: "Savoury breakfasts often provide a more balanced intake of macronutrients, including protein and healthy fats, which can be beneficial for sustained energy levels. An example is avocado toast on whole grain bread, topped with a poached egg. This combination offers fibre, healthy fats, and protein, which are all conducive to gut health."

Gut-friendly savoury breakfast options

O’Dwyer recommends:

  • Avocado toast with wholegrain bread and a poached egg: High in fibre, healthy fats and protein

  • Quinoa porridge with almond milk, cinnamon and apple slices: A gluten-free grain option rich in fibre and protein

  • Savoury oats with spinach, mushrooms and a soft-boiled egg: Packed with fibre, vitamins and minerals

At the end of the day, both types of breakfast can benefit our gut, and overall health, if they are thoughtfully prepared, says O’Dwyer.

"Regardless of whether you prefer sweet or savoury, the key to a gut-healthy breakfast is the inclusion of fibre, probiotics, and prebiotics. Fibre, found in whole grains, fruits, vegetables, nuts, and seeds, acts as a prebiotic, feeding the beneficial bacteria in our gut. Probiotics, found in fermented foods like yogurt and kefir, help maintain a healthy balance of gut flora.

"The emphasis should be on whole, minimally processed foods that provide a balance of fibre, probiotics, and essential nutrients. Personal preference and dietary needs will ultimately guide the best choice for each individual."

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