5 worst breakfast foods you must avoid, warns gastro specialist Dr Pal

Mornings are tough, and we all want a breakfast that kicks off the day right. But what if some of your favourite “classic” breakfasts are secretly doing more harm than good? Turns out, the foods you think are harmless might be the ones leaving you sluggish, bloated, or craving a nap by 10 am. Gastro specialists warn that a few popular morning choices could be sabotaging your gut health without you even realising it.

Dr Pal, a renowned gastro specialist, recently shared the five worst breakfasts to avoid.

1. Deep-fried poori with potato curry
This breakfast choice can overload your system with carbs and oil, spiking sugar levels and making you sleepy.

2. White bread with butter and jam
While this may taste comforting, it’s essentially sugar and fat with zero fibre, leaving hunger creeping back in an hour.

3. Instant noodles
Instant noodles pack refined carbs, sodium, and additives, with little protein or fibre, making your gut work overtime.

4. Upma
Even seemingly harmless options like plain upma without vegetables have very little nutrition.


5. Cereals with milk
Cereals like cornflakes with milk turn out to be nutritionally weak or sugar-laden. According to Dr Pal, these breakfasts may seem normal, but they are some of the worst ways to start your day.

So what to eat to fuel your body and support your gut?
Harvard-trained gastro specialist Dr Saurabh Sethi recommends a few healthy options.

- Greek yoghurt with berries and chia seeds packs probiotics, antioxidants, and omega-3s for gut balance.
- Steel-cut oatmeal with flaxseed and slightly green banana stabilises blood sugar and feeds good bacteria.
- A veggie omelette with multigrain toast, or eggs with nitrate-free chicken or turkey sausage and avocado, provides lean protein, healthy fats, and steady energy.
- Traditional idlis with sambar and coconut chutney supports fermented gut-friendly foods.
- Tofu scramble with sautéed veggies offers plant-based protein and fibre.
- Whole-grain avocado toast and poha with vegetables and peanuts are light, nutrient-dense, and perfect for keeping your gut happy.

Choosing the right breakfast doesn’t have to be boring. By swapping out the sugar bombs and fried favourites for fibre-rich, protein-packed, and gut-loving options, your mornings—and your body—will thank you.