Skipping breakfast may actually boost metabolic and gut health, studies reveal
New research suggests skipping breakfast may not harm health—if other meals make up for it. Studies now highlight the benefits of delaying the first meal of the day, particularly for blood sugar control and gut health. Nutrition experts also recommend rethinking traditional carb-heavy breakfasts in favour of protein and fibre-rich options. A February 2026 study from the University of Calgary found that an 8-hour eating window cut Crohn's disease activity by 40%. Participants also reported half as many abdominal complaints. The same approach, known as early time-restricted eating, consistently improved blood sugar levels and lowered HbA1c.
A separate meta-analysis by Elortegui Pascual and colleagues compared intermittent fasting, time-restricted eating, and calorie-reduced diets. All three methods showed metabolic benefits, with time-restricted eating—such as a 12-hour overnight fast—promoting fat burning and better metabolic health. Dr Rupy Aujla, a nutrition-focused doctor, advises against eating immediately after waking. He suggests waiting until mid-morning to extend the fasting window, giving the gut a rest. Instead of sugary cereals or toast, he recommends meals like overnight oats with seeds and protein powder, scrambled eggs on seeded bread, or shakshuka with lentils and avocado. These options provide steady energy without the glucose spikes and crashes caused by refined carbs. Rehydrating with water first thing is more important than eating, according to experts. Many people naturally feel less hungry in the morning because their body has already begun releasing stored glucose. A high-protein, high-fibre breakfast later in the morning helps maintain satiety and energy levels throughout the day.
The latest findings challenge the idea that breakfast must be eaten early or at all. Delaying it, choosing nutrient-dense foods, and maintaining a longer overnight fast appear to support metabolic and digestive health. Experts stress that those who skip breakfast should ensure balanced nutrition in later meals to avoid deficiencies.
