Is It Ever Acceptable to Skip Breakfast? Here's What Nutrition Experts Reveal

You've likely heard the saying countless times: Breakfast is the most crucial meal of the day. However, if you often find yourself pressed for time, prefer extra sleep, or simply lack an appetite in the morning, you might be among those who habitually forgo breakfast. But is skipping breakfast actually detrimental to your health? Interestingly, about a quarter of Americans skip breakfast daily. To delve deeper into this dietary habit, we consulted nutrition professionals to explore both the benefits and potential drawbacks of skipping breakfast, along with signs that suggest you should make it a regular part of your routine.

The Purpose of Breakfast

As its name implies, breakfast serves to end the overnight fasting period. Its primary function is to replenish glucose levels, the body’s main energy source, ensuring both physical and cognitive functions operate efficiently throughout the day.

This first meal of the day also plays a vital role in maintaining a nutritious diet and a balanced lifestyle. "When you eat a nourishing breakfast and [it makes] you feel good physically and mentally, it can create the desire to keep making healthy choices," says Marissa Meshulam, MS, RD, CDN. Furthermore, each meal is an opportunity to consume essential nutrients. Breakfast, in particular, provides an excellent chance to incorporate protein, healthy fats, fiber, and antioxidants, all of which are vital for overall well-being, Meshulam explains.

Reasons Skipping Breakfast May Suit You

1. Saves Time

Preparing and consuming breakfast demands both effort and time, making it easier to skip—especially if you have a busy schedule. "Some may choose to opt out of breakfast because they’re rushing to work, feeding their kids, [or] they haven’t stocked up on breakfast essentials," says Maddie Pasquariello, MS, RDN.

2. More Convenient and Cost-Effective

For individuals facing challenges in accessing affordable and nutritious food, breakfast may be the first meal to be sacrificed. "It’s important to consider the systemic causes of skipping breakfast as part of this conversation; some might skip breakfast not because they prefer to, but because accessible [and nutritious] options are limited," Pasquariello explains.

3. Works Well for Early Morning Exercisers

Those who engage in early morning workouts might find it easier to train on an empty stomach. Generally, this is safe for individuals performing moderate workouts lasting 30 to 60 minutes. However, it remains crucial to refuel with a balanced meal containing protein, complex carbohydrates, and healthy fats within a few hours after exercising, Pasquariello advises. For instance, if you wake up at 6 a.m. and exercise at 7 a.m., eating breakfast afterward is completely fine. "But if you’re going into a serious endurance event or [won’t be eating food] for a while after your workout, try to squeeze in an easy-to-digest item (like toast, banana, or oatmeal) beforehand," Pasquariello suggests.

Potential Downsides of Skipping Breakfast

1. May Worsen IBS Symptoms

For individuals with irritable bowel syndrome (IBS), missing breakfast may negatively impact gut health. Breakfast is often rich in fiber, found in foods such as whole grains and fruits. This fiber supports better digestion and helps cultivate beneficial gut bacteria, which can reduce IBS symptoms, Meshulam explains.

2. Could Increase Heart Disease Risk

"Research suggests that eating breakfast can lead to better hunger and insulin management later in the day," Meshulam notes. In contrast, those who regularly skip breakfast are at a higher risk of developing insulin resistance, a condition that may lead to heart-related issues such as high blood pressure, cholesterol imbalances, and increased inflammation.

Additionally, breakfast provides an excellent opportunity to consume monounsaturated fats, fiber, and antioxidants—key nutrients for heart health. Skipping breakfast means missing out on these beneficial compounds, Meshulam points out.

3. Increases Hunger

Skipping any meal naturally results in increased hunger, but this is especially true for breakfast, which follows an overnight fast. Food intake, particularly protein-rich meals, helps reduce ghrelin (the hunger hormone) while promoting satiety hormones like GLP-1, Meshulam explains. Consequently, skipping breakfast can leave you feeling hungrier and less energized, making it harder to concentrate and perform daily tasks efficiently.

4. Can Disrupt Blood Sugar Levels

According to Pasquariello, avoiding breakfast can lead to serious metabolic consequences such as hypoglycemia, insulin resistance, and fluctuating appetite, particularly for individuals with blood sugar concerns like type 1 or type 2 diabetes. Research has shown that skipping breakfast is linked to increased blood glucose levels and a higher risk of poor glycemic control among those with diabetes. Additionally, it has been associated with a heightened risk of developing prediabetes, a condition where blood sugar levels are elevated but not yet high enough to be classified as type 2 diabetes.

Signs You Should Include Breakfast in Your Routine

Ultimately, the decision to eat breakfast is a personal one, guided by how your body responds. However, according to Pasquariello, you might want to incorporate breakfast into your daily regimen if you experience:

• Afternoon energy crashes
• Low mood
• Brain fog
• Headaches
• Intense carbohydrate cravings
• Unintended weight loss
• Changes in eating patterns later in the day
• Poor sleep quality
• Indigestion

Additionally, if you find yourself developing disordered eating patterns or replacing meals with caffeine or other substances, it may be beneficial to resume regular breakfast consumption or consult a nutrition professional for guidance.

"It’s always ideal to honor your hunger cues and listen to your body," says Pasquariello. If you had a large meal the night before and still feel full in the morning, waiting before eating is fine. However, if you wake up hungry, you should not ignore your body’s signals. Restricting food to "make up for" previous meals is not a healthy practice, as appetite and metabolism do not function that way.

Mindful Ways to Skip Breakfast

As Pasquariello highlights, there are various reasons for opting out of breakfast, whether due to a late dinner, stress-induced appetite suppression, or a medical condition. However, if you choose to forgo a full meal, she recommends at least consuming a small, protein-rich snack within a few hours of waking.

"This could be a banana with peanut butter, a cup of berries and yogurt, half a bagel with hummus or nut butter, or a hard-boiled egg and [whole grain toast]," she suggests. Doing so can help minimize negative effects and maintain energy levels throughout the day.

Final Verdict: To Eat or Skip Breakfast?

Whether or not to eat breakfast is ultimately a personal decision. However, for most individuals, consuming breakfast is advantageous, Pasquariello states. "It’s an opportunity to [consume] energy and micronutrients to fuel your body, contribute to your protein goals for the day, and [regulate] your hormone levels," she explains. While skipping breakfast on occasion is unlikely to significantly impact health goals, making breakfast a routine part of your diet is typically more beneficial.

If you’re unsure where to begin, try simple, convenient breakfast options such as smoothies, homemade granola bars, oatmeal, or overnight oats. With time and experimentation, you can develop a breakfast habit that aligns with your lifestyle and tastes great!