Struggling with fatty liver? Harvard-trained gut doctor shares 7 healthy breakfast options to add to your diet

Breakfast can set the tone for the rest of the day, particularly when it comes to choosing foods that provide protein, fibre and healthy fats while keeping added sugar and highly processed ingredients in check. Dietary patterns rich in vegetables, fruits, whole grains, nuts and unsaturated fats are generally encouraged for people managing fatty liver disease. Gradual weight loss, when appropriate, can also help reduce liver fat and inflammation. Harvard-trained gut doctor Saurabh Sethi has shared 7 breakfast ideas on his latest Instagram post that focus on nutrient-dense, minimally processed ingredients.

Chia pudding with nuts and berries

Chia seeds provide fibre and plant-based omega-3 fats, while nuts add protein and unsaturated fats. Adding berries provides fruit without relying on added sugar. Preparing chia pudding the night before can also make it a convenient grab-and-go breakfast.

Greek yogurt with berries and nuts

Plain, unsweetened Greek yogurt or dahi can provide protein while berries contribute fibre and other nutrients. Nuts add healthy unsaturated fats and can make the meal more filling. Choosing an unsweetened variety helps avoid unnecessary added sugars, which are best limited when managing fatty liver.

Oatmeal with whey protein and berries

Rolled or steel-cut oats are preferable to flavoured instant oatmeal because they are less processed and can provide whole-grain fibre. Adding whey protein increases the protein content, while berries provide fruit and fibre. Whole grains are among the lower-glycaemic foods recommended as part of a healthy eating pattern for fatty liver.

Veggie omelette

An omelette made with eggs, spinach, mushrooms, tomatoes, onions and peppers combines protein with a variety of vegetables. Cooking with a small amount of an unsaturated vegetable oil can also help replace saturated fats. NIDDK recommends favouring unsaturated fats over saturated and trans fats.

Moong dal chilla

Moong dal chilla is a savoury mung-bean pancake that offers plant-based protein and fibre. Pairing it with mint chutney or plain yogurt can make the breakfast more substantial. Beans and other legumes can form part of a nutrient-dense eating pattern alongside vegetables and whole grains.

Avocado on whole-grain toast

Avocado provides predominantly unsaturated fats and fibre, while 100% whole-grain or sprouted bread adds complex carbohydrates and fibre. Whole grains are recommended over refined grains such as white bread as they generally have a lower glycaemic impact.

Tofu scramble with vegetables

Tofu provides plant-based protein, while vegetables such as spinach, tomatoes, mushrooms and peppers add fibre and micronutrients. Sethi also suggests adding turmeric and black pepper. The combination makes for a savoury breakfast that prioritises minimally processed ingredients and vegetables, both consistent with broader healthy-eating recommendations.