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What are Good Foods for a High Fiber Breakfast?
Mary McMahon
Mary McMahon
A high fiber breakfast can include fiber rich foods like whole fruit, whole grains, nuts, and seeds. There are a number of ways to add fiber to the breakfast table to provide people with a filling breakfast that will help them get a jump start on meeting their dietary requirements for the day. These options include breakfasts that can be eaten on the run, as well as breakfasts that require more preparation time.
Dietary fiber is nutritionally necessary and has a number of health benefits, including regulating the bowels and making people feel more full so they do not need to eat again as quickly. A high fiber breakfast can provide people with energy for the day. Protein at breakfast through nuts, meats, and eggs is also recommended for people who plan to be on the go during the day.
Whole fruit, including both fresh and dried, is an excellent source of fiber and can be integrated into breakfasts in a number of ways, including in smoothies, eaten plain, or mixed with cereals. Whole grains including wheat, rye, and flaxseed can be consumed in the form of bread or toast, hot or cold cereal, baked goods, or breakfast bars. Many commercially produced cold cereals are supplemented with fiber and can be a good choice for a high fiber breakfast. Nuts and seeds are also high in fiber and can easily be eaten plain or mixed with other foods at the breakfast table to provide more fiber.
Legumes, such as beans and peas, are also high in fiber. While these might not immediately seem like obvious choices for breakfast, they could be included in breakfast burritos or folded into omelets. Another excellent addition to a high fiber breakfast is fresh vegetables, which can be added to omelets, breakfast burritos, and other breakfast foods like quiches and frittatas. Some of these foods can be prepared ahead of time and reheated in the morning or eaten cold, which may be a good option for people who do not have a lot of time to make breakfast in the mornings.
While dietary supplements can provide a good source of fiber along with vitamins and minerals, nutritionists generally recommend seeking nutrition from whole foods first. If supplements are being taken, they should be consumed with food. People may also find it helpful to keep a stash of nutrition bars in a desk, purse, or backpack to provide a quick burst of energy when it's needed in case a high fiber breakfast isn't enough on any given day.
Mary McMahon
Ever since she began contributing to the site several years ago, Mary has embraced the exciting challenge of being a TheHealthBoard researcher and writer. Mary has a liberal arts degree from Goddard College and spends her free time reading, cooking, and exploring the great outdoors.
Learn more...
Mary McMahon
Ever since she began contributing to the site several years ago, Mary has embraced the exciting challenge of being a TheHealthBoard researcher and writer. Mary has a liberal arts degree from Goddard College and spends her free time reading, cooking, and exploring the great outdoors.
Learn more...AS FEATURED ON:
AS FEATURED ON:
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![Whole grain breads are good sources of fiber.]()
Whole grain breads are good sources of fiber. -
![A continental breakfast including whole grain breads and oatmeal.]()
A continental breakfast including whole grain breads and oatmeal. -
![Cold cereal may be eaten as part of a high fiber breakfast.]()
By: OkeaCold cereal may be eaten as part of a high fiber breakfast. -
![One cup of cooked oatmeal has 4 grams of fiber, making it a good food for a high-fiber breakfast.]()
By: robynmacOne cup of cooked oatmeal has 4 grams of fiber, making it a good food for a high-fiber breakfast. -
![It's important to eat plenty of protein as well as fiber.]()
By: VankadIt's important to eat plenty of protein as well as fiber. -
![A crustless quiche stuffed with lots of fresh vegetables provides a high fiber breakfast that is low in carbs.]()
By: AnticicloA crustless quiche stuffed with lots of fresh vegetables provides a high fiber breakfast that is low in carbs. -
![Smoothies made with fresh fruits and vegetables are high in fiber, with both soluble and in-soluble fiber.]()
By: PixelblissSmoothies made with fresh fruits and vegetables are high in fiber, with both soluble and in-soluble fiber. -
![Wheat bran is extremely high in fiber and can be blended into a banana-orange or other fruit smoothie.]()
By: Tyler OlsonWheat bran is extremely high in fiber and can be blended into a banana-orange or other fruit smoothie.
Discussion Comments
There are several high fiber cereals and breakfast bars that also make a good breakfast. Kashi Go Lean has become one of my favorites. Most of their cold cereals have around 10 grams of protein and fiber. There are many cereals that have a lot of sugar, but I have found these to be a very healthy cereal.
Sometimes when I have had a long day and am too tired to cook, I will just pour myself a bowl of this cereal in the evening. It always leaves me full and satisfied - especially if I eat a piece of fruit with it. That gives me even a few more grams of fiber.
I don't have much time in the morning for breakfast, but think it really is the most important meal of the day. I have a Vita Mix and love to make a breakfast smoothie with high fiber foods. Fruits and vegetables are a great way to add fiber to your diet, so I will combine several different kinds in my smoothie.
You can add carrots, cabbage and several other vegetables and not even taste them in a fruit smoothie. This way you are getting both fruit and vegetable servings that have a lot of fiber. Some studies show that you actually get more nutrients from your food this way than actually eating the carrot or apple.
I make sure I wash all the fruits and vegetables and can leave the skin on things like apples and carrots. This gives you even more nutrition. If I don't have the time to sit down and drink it at home, I pour it in a cup and drink it on my way to work. Then I am not tempted to find a vending machine the middle of the morning.
It takes a conscious effort to get enough fiber in our diet from the food we eat. I love cereal in the morning and my favorite high fiber breakfast cereal is full of fiber and protein. I like to have some kind of cooked grains - quinoa has become a favorite. To this I add some protein powder, some ground flax and walnuts and blueberries and a little squeeze of honey.
This will keep me full and with all the energy I need until lunch time. It keeps my blood sugar on an even keel and is full of good things. The fiber really helps keep you from getting hungry after a couple of hours and you are full and satisfied.
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