Breakfast is said to be the king of meals. It is the first and most important feed of the day. Many people skip their breakfast in a hurry to get to work or school. What they don’t realize is that skipping breakfast has adverse effects on health.
Someone who is always conscious about their health must never skip breakfast. But having a real breakfast routine does not mean that it is okay to eat anything. A healthy breakfast should consist of essential nutrients like proteins, fiber, and other healthy carbohydrates. While keeping track of proteins and carbs is easy, many people don’t know the benefits and necessity of fiber.
Fiber is everything good for the body. It eases digestion, maintains blood sugar and cholesterol levels, and helps in losing weight. A good amount of fiber is necessary for the body, but incorporating fiber into breakfast can be a real challenge.
Following is a list of tips on how you can successfully add fiber to your breakfast meals:
1. High-Fiber Parfait
Cereals are everyone’s favorite when it comes to breakfast. They are easy to manage and can be eaten in a hurry. A slight variation in your regular cereal can ensure a good fiber intake. Adding fresh fruits, nuts, and raisins into Greek yogurt or cheese can make an excellent meal. It makes up for your protein and fiber portions alike.
You can add fruits of your choice like berries, bananas or dry ingredients like granola. Such breakfast items fill your tummy and help you control your unnecessary midday cravings.
2. Make Avocado Your Friend
Avocado is a super fruit for your gut health. It makes a fresh salad for your lunch or a fresh toast sandwich for breakfast. All you have to do is toast a slice of bran bread and spread sliced or mashed avocados on it. Sprinkle salt and pepper and Bon appetite!
For an extra dose of fiber and protein, add some chia seeds and flax seeds to the avocado mash, and your meal is ready to be served.
3. Apples with Almond Butter
If you are on the go, fresh fruits make up an excellent breakfast. At least it is better than going with an empty stomach. You can get about eight grams of fiber if you pair apples with almond butter. Not only is it delicious to eat, but it also covers your nutritional requirements for the day. Add some dry fruits, and you get the whole deal with extra protein.
4. Egg Sandwiches
Eggs in the breakfast are a common affair. Some like it fried while others are happy with a boiled one. You can make a high fiber sandwich by utilizing the best of both eggs and whole wheat bread. The bread gives you five grams of fiber, while a side of fresh blueberries adds up to four more grams. On the whole, your breakfast meal cannot be more complete than this.
5. Quinoa Bars
Make a batch of these yummy bars on the weekend, and your breakfast is fixed for the rest of the week. Take one and a half cups of quinoa and add nuts, seeds, and peanut butter of your choice. Quinoa is an excellent source of fiber that provides 36 grams of protein and 18 grams of fiber. You can enjoy these tasty treats at any time of the day.
The bars make a healthy snack compared to the unhealthy ones you eat every day.
6. Overnight Oats
One cup of oats contains eight grams of fiber. Prepping oats overnight enhances its flavor, and you won’t have to spend a lot of time preparing for it in the morning. In addition to plain oats, you can add fruits that are high in fiber. Figs and dates perfectly compliment oats and make up a delicious meal. A dash of vanilla and chia seeds gives it a lovely aroma with some additional fibers. Moreover, the fruits and seeds can be changed according to your choice.
7. Healthy Quesadilla
Pizza may be a popular food item, but a well-made quesadilla has the potential to beat pizza. The problem lies with the making of quesadilla – it is not exactly healthy. To make a healthier version of quesadilla, you’ll have to go with whole wheat tortilla wraps. Fill them with spinach, beans, and eggs, and that is a fiber-rich breakfast right there.
A medium-sized tortilla has four grams of fiber, while beans are an excellent source of fiber. If it seems too much for breakfast, you can make them at night and reheat them in the morning.
Surprisingly, coconut has a lot of fiber in it. The all-time summer favorite fruit, coconut, can be used in various forms, like flour for making pancakes. These pancakes will not only be absolutely yummy, but they also make a hearty breakfast, especially if they are paired with bananas. Just a quarter cup of coconut flour has 10 grams of fiber. Imagine the amount of fiber the whole pancakes mixture will provide.
A large glass of chilled smoothie on a summer day has magical effects. Everyone likes smoothies, but if it has a healthy side, they are not to be missed at any cost. You can make a rich, healthy smoothie by adding frozen strawberries, bananas, and peanut butter to the mixture. Strawberries add five grams of fiber per cup, while peanut butter has three grams. Of course, you can always add your favorite kind of seeds like chia or flex.
10. Brown Rice Bowl
We all agree that brown rice is healthier than white rice. They are rich in fiber and compliments well with other ingredients. You can make a delicious breakfast meal from the leftover brown rice by adding dates, apples, almond butter, and vanilla almond milk to it.
Almost all ingredients are rich in fiber and add up to make a perfect bowl for breakfast. ½ cup of brown rice has about 1.5 grams of fiber, and apples are an extra source of fiber.
A study shows that only 5% of Americans get enough fiber required for a healthy body. Most people don’t even know anything about fiber and how much it is needed. Since breakfast is the most important meal of the day, we can start by changing our routines to add enough fiber-rich foods to our diets and transform our lives for good.