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Experimenting with food is a common way to tackle all kinds of health issues. But figuring out the most beneficial foods for you has little to do with flavor and everything to do with how they’re made and what’s inside them. For instance, fiber is found in many healthy foods and is essential for a balanced gut! You should start each day right with a high fiber breakfast.
A high fiber breakfast can infinitely improve your well-being, from improving your skin to boosting your mood!
Why Is a High Fiber Breakfast Important?
Breakfast is the first meal of the day! It’s your earliest opportunity to treat your gut right…and foods high in fiber are a huge part of that. Have a look at the reasons a high fiber breakfast is important.
You Can Improve Your Gut Health With A High Fiber Breakfast
Your gut is packed with good and bad bacteria! The food you eat matters because whatever you feed yourself you also feed the bacteria. And, as you might have guessed, the good bacteria thrive on healthier, high-fiber foods.
Since breakfast sets the tone for your daily nutrition, you need to pay special attention to the menu! High-fiber foods are the way to go. They produce fatty acids to lower inflammation, fight weight gain, and help you steer clear of major health issues.
It’s also important to bear in mind that breakfast is probably the most intentional meal of your day. While lunch and dinner are sometimes on the road or last-minute, you can set out a nutritious, high fiber breakfast as early as the night before to ensure your body gets its daily dose of goodness.
Related: How To Develop Healthy Morning Habits To Support Your Gut Health
A High Fiber Breakfast Prevents Constipation
Constipation and bloating are enough to stop you in your tracks. You’ll feel better when you routinely eat a high fiber breakfast because fiber keeps you regular!
There are many fiber-packed foods that you can enjoy quickly in the morning:
- Yogurt
- Whole grains
- Fruits
- Vegetables
- Oats
Whatever your preference, you’ll likely see an uncanny difference in your trips to the toilet on the days you eat enough fiber versus those when you don’t.
It Keeps You Full and Energized
Fiber absorbs water and then expands in your stomach, which helps you feel fuller and more satisfied in the mornings. It also gives you an instant power boost because it helps to regulate your blood sugar (versus caffeine and sugar, which cause uncomfortable spikes and drops).
The energy you sustain after a high fiber breakfast stays with you longer than a breakfast that’s lacking fiber. But there’s no need to cut out your more indulgent options! Balance a serving of waffles or a loaded breakfast sandwich with sides of fruit or vegetables to still get the benefits of fiber.
7 High Fiber Breakfast Ideas to Try
Your journey toward a healthier gut lifestyle starts with a high fiber breakfast! Here is a week’s worth of morning meals to get going.
Avocado Toast
Avocados are packed with vitamins, nutrients, and fiber! Pair some smashed avocados with a slice of whole-grain bread and you’ll be ready and rearing to start your day.
Avocado toast comes together as a more savory breakfast option. You can dress it with an egg on top for extra protein, or try flax or chia seeds for a vegan protein option. Go sweet with honey, or spice it up a bit with red pepper flakes or ground black pepper!
Breakfast Smoothies with Veggies
Smoothies are a quick, easy, and creative way to get the good stuff down the hatch—no chewing required! Start with a liquid base of your choosing—water, juice, milk, or yogurt work well. Then, experiment!
A number of your favorite fruits and vegetables (fresh or frozen) work well in smoothies:
- Spinach
- Bananas
- Berries
- Carrots
- Kale
You can even add seeds, nuts, greek yogurt, or peanut butter for additional protein. If you struggle to get enough fruits and veggies into your diet each day , drinking them cold might be the solution for you!
High Fiber Cereal and Fruit
To be clear, not all cereals are good for your gut health. Cereals high in sugar and artificial ingredients will do more harm than good. But cereals with five grams of fiber or more are terrific morning options!
Check out Catalina Crunch the next time you’re in the mood for a fiber-rich breakfast. It comes in a variety of flavors (such as Cinnamon Toast or Fruity) so you can select whatever appeals to your personal palate!
Bonus Tip: Add sliced bananas or berries for an even fresher high fiber breakfast option.
Overnight Oats or Oatmeal
Any form of oats is chock-full of fiber. Some people prefer fresh, warm oatmeal in the morning. You can prepare it on the stovetop or heat it up quickly in the microwave. Add a splash of milk, honey, and fresh fruit (for extra fiber) and you’re done in just a few minutes!
Others like overnight oats because you can prepare them ahead of time. It’s eaten cold with the same fresh flavor options as warm oatmeal—perfect for grab-and-go fuel!
Spinach and Egg Scramble
If you’re an egg lover, be aware that eggs alone don’t have fiber (but they’re still super healthy!). But you can still get your fix of eggs on your gut-health journey by adding your favorite vegetables.
Spinach matches very well with the flavor of scrambled eggs! If you get into the routine of throwing in a handful of spinach with your morning eggs, you’re likely to forget it’s even there.
Sweet Potato Breakfast Hash
Sweet potatoes are the unsung heroes of fiber. If you find yourself becoming bored of fruit and vegetable pairings, shake things up with sweet potato hash or baked sweet potato with egg on top.
Sweet potato prep doesn’t have to be time-consuming! You can oven-bake them the night before or throw a single sweet potato in the microwave for a few minutes right before you eat it. Either way, all the fiber-rich benefits remain.
You can add chia or flax seeds for additional protein or kick up your fiber even more with a layer of spinach or a side of blueberries.
Coconut Flour Pancakes
On the mornings when you just need something cakey and fluffy to eat, coconut-flour pancakes are the perfect high fiber breakfast choice. Coconut flour has 40 (yes, 40!!!) grams of fiber per cup.
You can also add bananas to the mix and jazz up your plate with sliced fruit or berries. Once you get the hang of cooking with coconut flour, you can keep it in mind for other baked goods when you need a hit of fiber.
When You Simply Can’t Eat Enough Fiber
While incorporating high-fiber foods into your breakfast is a fantastic way to kickstart your day, there are times when meeting your daily fiber needs can be a challenge. On those days when you’re short on fiber, Metamucil can be a helpful supplement to bridge the gap. Made with naturally sourced psyllium fiber, Metamucil not only promotes digestive health and regularity but also supports healthy blood sugar levels and heart health by lowering cholesterol.
Plus, it’s sugar-free and can help control your appetite throughout the day. Conveniently available in a powder form that mixes into a tasty orange juice drink, Metamucil is perfect for sipping with your breakfast or any time you need a fiber boost.
Start your day with a high fiber breakfast in order to experience better digestion, more energy, and a more positive outlook on life! Your gut health affects every corner of your well-being, so it’s best to get started with fiber-rich foods as early as you can.
