Is Skipping Breakfast Bad for You? 9 Signs You Should Stop Skipping Breakfast

You’ve heard it time and time again: “Breakfast is the most important meal of the day.” But if you’re short on time, need to sleep in, or simply not hungry, you might be someone used to skipping breakfast in the mornings. But is skipping breakfast bad for you? Not eating breakfast is actually quite common; about 25% of people in the U.S. skip breakfast every day. To learn more about this eating habit, we tapped dietitians to explain the pros and cons of skipping breakfast, plus signs you should be including the meal in your routine.

Why Do We Eat Breakfast?

Breakfast, as the term suggests, breaks the natural fasting that happens overnight. It’s meant to restore your supply of glucose (i.e., your body’s main source of energy) so your body and brain can function throughout the day.

This morning meal plays a particularly important role in a healthy diet and lifestyle, too. “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. What’s more, every meal is an opportunity to consume key nutrients. By eating breakfast, you’re creating a chance to eat protein, healthy fats, fiber, and antioxidants, which are all needed for good health, Meshulam explains.

Why Skipping Breakfast Might Work for You

It saves time.

Since preparing and eating breakfast takes time and effort, skipping it is simply more convenient—especially when you have things to do and places to be. “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. 

It's more convenient and saves money.

Additionally, for those who struggle with access to affordable, nutritious options, breakfast is often the first meal to go—and this is a very real and valid reason, Pasquariello adds. “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,” she says. 

It’s easier for early morning exercisers.

If you wake up super early to workout, skipping breakfast might be better for your schedule (and easier on your stomach). In general, this is healthy and safe for the average person doing a 30- to 60-minute early morning workout—though it’s still important to consume a meal rich in protein, complex carbs, and healthy fats within a couple of hours of exercising, Pasquariello says. For instance, if you wake up at 6 a.m. and work out at 7 a.m., it’s OK to do that in a fasted state and eat breakfast after. “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. You can also pack a post-workout snack or grab a protein shake, she adds.

Potential Drawbacks of Skipping Breakfast

It might worsen IBS.

If you’re prone to irritable bowel syndrome (IBS), skipping breakfast might be bad news for your gut. That’s because a healthy, balanced breakfast often consists of high-fiber food, such as fruits and whole grains. This high fiber content is associated with better bowel habits and more favorable gut bacteria, leading to reduced instances of IBS, Meshulam says.

It may increase the risk of heart disease.

“Research suggests that eating breakfast can lead to better hunger and insulin management later in the day,” Meshulam says. In contrast, those who skip breakfast are more likely to develop impaired insulin sensitivity, which may contribute to heart disease risk factors like high blood pressure (hypertension), cholesterol imbalances (dyslipidemia), and higher levels of inflammation.

Plus, breakfast is a great opportunity to eat foods rich in monounsaturated fats, fiber, and antioxidants, all of which are good for the heart, Meshulam notes—but skipping breakfast removes this chance to fuel up on these nutrients.

It increases hunger.

Simply put, skipping a meal—any meal—will make you hungry. This is especially true for breakfast, which is typically eaten after a night of fasting. After all, food (especially protein-rich items) decreases ghrelin, the hunger hormone, while increasing satiety hormones, such as GLP-1, notes Meshulam. Thus, if you skip breakfast, you’ll naturally feel hungrier and less energetic throughout the day, making it hard to focus and function.

It might mess with your blood sugar levels.

According to Pasquariello, skipping breakfast can lead to serious issues like hypoglycemia, insulin resistance, and altered appetite, particularly for those with impaired blood sugar control (i.e., type 1 or 2 diabetes). For example, one study found that skipping breakfast increased blood glucose and heightened the risk of poor glycemic control in people with type 1 diabetes. Another study found that skipping breakfast is linked to a higher risk of prediabetes, which happens when your blood sugar is high but not high enough to be type 2 diabetes.

Signs You Should Stop Skipping Breakfast

Ultimately, eating breakfast comes down to personal preference and doing what feels best for your body. With that in mind, if you aren’t already eating breakfast, keep an eye out for the following signs that this meal does deserve a spot in your morning routine, according to Pasquariello:

• Energy dips in the afternoon
• Low mood
• Brain fog
• Headaches
• Intense cravings (especially for carbohydrates)
• Significant undesired weight loss
• Altered eating habits late in the day
• Impaired sleep
• Indigestion

Similarly, if you’ve developed disordered thoughts or patterns around food, or if you’ve started to consume caffeine or other substances alone in place of real meals, it’s worth considering eating breakfast more regularly, Pasquariello says (or seeing a nutritionist who can help you navigate healthy eating patterns and choices for you). 

“It’s always ideal to honor your hunger cues and listen to your body,” says Paquariello. For instance, if you ate a big meal the night before and are still feeling full, it’s fine to wait a while before eating something in the morning, she notes. 

On the flip side, if you ate a big meal the night before and wake up hungry again, please eat breakfast! You should not be skipping meals to “make up for” what you ate the previous day or night (this is not how appetites, metabolism, or “being healthy” works). You always deserve food. If you’re hungry and ready for breakfast, listen to those cues.

It all comes down to paying attention to your body.   

Tips For Skipping Breakfast Mindfully

As Pasquariello notes, there are many reasons why you might choose to eat breakfast; maybe you ate a late dinner the night before or you’re experiencing poor appetite due to stress or a medical condition. Or maybe you simply need to prioritize sleep or other tasks.

In either case, if you don’t want to eat a full breakfast, Pasquariello recommends at least eating a small snack within the first few hours of waking up, ideally something high in protein. 

“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 says. Doing so will reduce the undesirable effects of skipping breakfast, helping you feel better throughout the day.

Bottom Line: Should You Eat Breakfast or Skip It?

Whether or not to eat breakfast is a personal choice. For most people, however, eating breakfast is a wise move, according to Pasquariello. “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. Of course, occasionally skipping breakfast won’t bulldoze your health goals by any means, but eating a nutritiously dense breakfast is usually more beneficial, she says.

If you’re unsure where to start, try making easy on-the-go breakfast options like smoothies, homemade granola bars, oatmeal, and overnight oats. With a bit of time and practice, you’ll be able to find a breakfast routine that works for you—and tastes great!