A GI Doc Shares the Gut-Friendly Breakfast She Eats Every Single Day

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There are two types of breakfast people: Those who love variation—they’ll sip a smoothie one morning and dig into a bowl of chia pudding the next—and others who prefer routine, gravitating toward the same meal time and again.

A recent TikTok that’s racked up 15,000 views shows that latter point in action. In it, Wendi LeBrett, MD, a gastroenterology fellow based in California, shares her favorite easy breakfast: a bowl of plain Greek yogurt topped with berries and walnuts, which she eats nearly every single day. So what’s so special about this combo? SELF connected with Dr. LeBrett to find out why it’s her daily go-to, both for supporting her gut health and for streamlining her packed morning schedule.

“I find joy in eating this routine breakfast because it’s just as delicious as it is nourishing,” Dr. LeBrett tells SELF. First, let’s note the benefit of simplicity: Dr. LeBrett has limited time in the morning, so having a reliable recipe on standby—one that doesn’t require any cooking—helps her start the day with tasty foods that keep her hunger at bay. To make her meal, you only need a few scoops of Greek yogurt, a handful of berries (blueberries, raspberries, strawberries, or whatever else you like), and some walnuts.

TikTok content

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This three-ingredient recipe packs solid nutritional perks—particularly for your digestive system. Fermented foods like protein-heavy Greek yogurt help support your GI tract because they’re rich in probiotics, Dr. LeBrett says. These “good” bacteria help keep your immune system healthy and thwart the growth of the not-so-fun microbes in your gut, which may contribute to bloating, diarrhea, or stomach pain, Jessie Wong, RDN, a registered dietitian who specializes in digestive health, previously told SELF. And the berries are a great source of fiber, Dr. LeBrett says. Fiber, a complex carb that most people don’t eat nearly enough of, contributes to that “full” feeling and helps keep your poop regular. (It may even ease certain symptoms, like diarrhea, for some folks with GI conditions like IBS.) Finally, the protein and fat from the walnuts also help keep you full, since your body doesn’t process those macronutrients as quickly as carbs. So you’ll likely feel satisfied up until snack time or lunch, she says.

Still, some folks might get tired of the same breakfast every day. If you like having lots of options, get creative and mix up the core ingredients, Dr. LeBrett says. For example, you can swap the plain Greek yogurt for a strawberry flavor, or even another creamy, protein-rich base like cottage cheese (some tubs even contain probiotics—just look for “live active cultures” on the label). For the add-ons, sub the berries for other fiber-rich fruits, such as diced pears or sliced apples. And if you need more sweetness in your bowl, give it a drizzle of agave or honey. Lastly, for a crunchy texture, you can swap the walnuts for almonds or peanuts.

Of course, what you have for breakfast is just one piece of keeping your digestive system happy. But if it starts your day off right—and helps you get out the door quicker—why not give this simple meal a try? Your gut might just thank you!

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Related:

https://www.self.com/story/gut-health-doctor-breakfast-tiktok

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