Starting your day with foods high in fiber is an excellent way to begin your morning. Fiber not only helps regulate blood sugar but also promotes cardiovascular and gut health.
Unfortunately, a small percentage of individuals in the United States consume sufficient amounts of fiber in their daily diet. According to a 2017 study, only 5% of people meet the recommended daily fiber intake.
If you’re looking to increase your fiber consumption, having a selection of high-fiber breakfast recipes can simplify the process and introduce variety to your morning meal.
Continue reading to discover 12 of our preferred breakfast foods high in fiber.
What Are The Main Health Benefits of Fiber?
Dietary fiber is primarily present in plant foods such as fruits, vegetables, nuts, whole grains, and legumes. It remains mostly intact during the journey through your digestive system, resulting in the bulking and softening of your stool, making it easier to pass out of your body.
The recommended daily intake of fiber for women is 21 to 25 grams, while for men it is 30 to 38 grams. The health benefits of fiber are significant and include:
- Promotion of bowel health
- Reduction in the risk of colorectal cancer
- Decreased risk of heart disease
- Improved satiety
- Support for weight management
Fiber also slows down stomach emptying, leading to prolonged feelings of fullness, which aids in maintaining a healthy weight. Despite being a carbohydrate, fiber does not typically cause a spike in blood sugar since it is not absorbed or broken down by the body.
Easy Breakfast Foods High In Fiber
Here’s is a list of 12 breakfast foods that are high in fiber;
1. Strawberry-Pineapple Smoothie
Create a smoothie by combining almond milk, strawberry, and pineapple. This quick and effortless recipe is perfect for busy mornings. Enhance its creaminess and protein content by including a small amount of almond butter. Additionally, freezing a portion of the almond milk will give the smoothie a frosty texture.
2. Low-Carb Blueberry Muffins
Merely monitoring carbohydrate intake doesn’t prohibit enjoying a traditional breakfast pastry. By substituting all-purpose flour with almond and coconut flour, these muffins become airy and reduce carbohydrate content. A small amount of brown sugar mellows the tanginess of fresh blueberries. Prepare these muffins in advance for a convenient breakfast option throughout the week.
3. West Coast Avocado Toast
This vegan breakfast idea features sprouted whole-wheat bread topped with hummus, sprouts, and avocado. Find sprouted bread in the freezer aisle of your local grocery store.
4. Chickpea & Potato Hash
The eggs are cooked directly on the chickpea and potato hash. If you desire hard-set eggs, cook them for a few additional minutes. Serve alongside pita bread that has been warmed and a refreshing cucumber salad flavored with mint and yogurt.
5. Fruit & Yogurt Smoothie
This simple fruit smoothie recipe requires only three ingredients: yogurt, fruit juice, and frozen fruit. Vary your combinations each day to enjoy a nutritious breakfast or snack.
6. Blueberry Almond Chia Pudding
Revitalize your morning oatmeal regimen by trying out this effortlessly simple chia pudding formula. Crafted in a manner akin to overnight oats, it entails combining chia seeds with your preferred milk, allowing it to soak overnight, and finally garnishing it with luscious blueberries and crispy almonds. Embrace the flavorsome delight!
7. Peanut Butter-Banana English Muffin
Peanut butter and banana make the ultimate pair. Place them on a toasted English muffin and add a dash of ground cinnamon for a nourishing breakfast that champions love.
8. Spinach-Avocado Smoothie
This nutritious green smoothie achieves a wonderfully creamy texture through the inclusion of frozen bananas and avocados. Prepare in advance (for up to 1 day) and keep refrigerated until you require a vegetable-filled pick-me-up.
9. Strawberry-Chocolate Smoothie
This luscious strawberry-chocolate smoothie is incredibly satisfying and decadent, making it a delightful dessert option for those craving chocolate.
10. Vegan Freezer Breakfast Burritos
Owning a collection of tasty bean burritos in your freezer ensures that you will consistently have a delightful plant-based dish prepared for a quick breakfast during hectic mornings or for a convenient campfire meal at the campsite. Our vegan breakfast mixture, created with tofu to imitate scrambled eggs, is combined with beans, vegetables, and salsa, resulting in a delectable and incredibly gratifying meal.
11. Raspberry-Peach-Mango Smoothie Bowl
This nutritious smoothie recipe serves as an entry point to the popular smoothie-bowl trend. Customize it by selecting your preferred fruits, nuts, and seeds. Ensure that you utilize frozen fruit in the first step to achieve a velvety and icy foundation for the toppings.
12. Peanut Butter & Chia Berry Jam English Muffin
Incorporating chia seeds into the quick “jam” topping enhances this nutritious breakfast recipe with heart-healthy omega-3s.
FAQs
A hot serving of traditional oatmeal is the perfect high-fiber breakfast option. It’s important to note that old-fashioned, rolled oats have a higher fiber content compared to instant oats. To increase the fiber intake, consider including nuts like walnuts, nut butter like almond butter, or seeds like chia seeds or ground flax seeds.
The fruits that contain the most fiber per serving include passion fruit, avocado, guava, and various berries such as raspberries and blackberries.
Carrots, beets, and broccoli are abundant in dietary fiber. Collard greens and Swiss chard contain 4 grams of fiber per cup. Artichokes rank high in fiber content, with a medium-sized one containing 10 grams.