Are you looking for a healthy Indian breakfast option? You can’t go wrong with idli and sambar; But there are plenty of other delicious options to explore, too. Consider trying poha, rava upma or upma made with millet, cheela, dosa or dhokla with curd – all of these are wonderful for digestion, gut health and overall well-being. Read this also Harvard-trained gut doctor ranks 10 foods for the gut-brain axis on a scale of 1 to 10: from idlis and curd to fruit juices
How healthy is the idli-sambar breakfast really?
In an interview with HT Lifestyle, Shalini Aravind, chief dietitian, Fortis Hospital, Bannerghatta Road, Bengaluru, said, “For many Indian families, breakfast is more than a meal; it sets the mood for the entire day. Breakfast contributes significantly to digestion, resulting in energy throughout the day, and idli and sambar are often considered the gold standard healthy breakfast in Indian households, and rightly so.”
He explains, “Idli is a fermented food, which means it naturally supports the growth of good gut bacteria and helps improve digestion. It is steamed and extremely light, so does not feel heavy on the stomach. When it is mixed with sambar made of lentils and vegetables, the body gets protein, fiber, vitamins, minerals, antioxidants and fluids. The coconut chutney adds healthy fats that support the absorption of nutrients. “This combination soothes the gut, prevents acidity, and provides slow and steady energy, thus making it one of the top gut-nutritious options we have.”
Shalini said that ‘although idli-sambar is a wonderful breakfast’, it is not the only healthy option. He said, “The gut thrives when there is a mix of foods, variety and freshness. A healthy gut needs lots of fiber, natural probiotics, proteins, nutrients and foods that are not overly processed. Many traditional Indian breakfasts meet these needs.”
Read on to know other healthy breakfast options:
1. Poha with curd
Shalini said, “Poha with curd is one such example. Poha is soft and tender, so it is easily digestible for even very sensitive stomachs. The good bacteria of the curd are complemented by peanuts, which add healthy fats and protein, making this dish a complete meal.”
2. Upma made from rava or millet
Shalini said, “Upma made from semolina (rava) or millet is another good dish for gut health. The dietary fiber present in vegetables and millets contributes to improving bowel movement and, in turn, supports the gut microbiome. Millets like ragi, jowar and foxtail millet not only stabilize blood sugar levels; these grains are well accepted by the gut when cooked properly.”
3. Protein-rich cheela
“Moong dal cheela or besan cheela is a protein-rich snack that supports metabolism and keeps you full for longer hours. When it is served with mint or coriander chutney, it further enhances the nutritional value and becomes soothing for digestion,” she said.
4. Dosa, Dhokla
“Fermented foods like dosa and dhokla also naturally support the gut and are gentle on the system. These foods ease digestion and nourish the gut bacteria. Ragi dosa or ragi porridge (Ragi kanji) is high in calcium and fiber, which are key nutrients for digestion and bone health,” says Shalini.
How you eat also matters
The dietitian shared, choosing freshly prepared, hot food in the morning is better than choosing packaged or cold food. “Avoiding tea or coffee on an empty stomach helps prevent acidity. Including spices like ginger, cumin, turmeric and curry leaves in breakfast can help the digestive system and reduce bloating,” said Shalini.
“Deep fried foods like puri, vada or bhature are occasionally enjoyable and fine, but daily consumption can disturb the digestive process, leading to increased acidity and discomfort. Use of refined flour and heavily processed breakfast mixes should also be avoided,” he concluded.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
