By: Marina Delio
Whole grains, beans, legumes, and fruits and vegetables are all exceptional sources of fiber. To ensure your daily fiber intake is high enough, it’s a good idea to eat a high fiber breakfast each morning. Starting your day with fiber will keep you feeling full until lunchtime. Here are some delicious fiber-rich breakfast ideas to get you started.
1. Overnight Berry Oatmeal
Berries have more fiber than other fruits, with raspberries weighing in at around 8 grams per cup. In a canning jar, shake together 1/2 cup oats, 2/3 cup milk and 1/4 cup raspberries. Sweeten to taste, seal and refrigerate overnight. In the morning, your oatmeal will be ready to eat! Top with more fresh berries and a sprinkling of seeds or nuts.
2. Tex-Mex Egg Scramble
Sauté chopped peppers and onions in a skillet with a little olive oil. Then add a beaten egg and some black beans and stir until the egg cooks. Serve this dish with a dash of hot sauce or wrap into a tortilla. For even more fiber, add a slice of avocado.
3. Add Seeds and Nuts
Seeds and nuts are high in fiber and add a tasty crunch to any breakfast. One tablespoon of chia seeds packs in about 6 grams of fiber. Sprinkle chia seeds over plain Greek yogurt with fresh berries. Blend flax seeds into a smoothie or mix into your oatmeal.
4. Whole Grain Toast
Whole grains are an excellent source of fiber, so always choose whole grain breads and cereals. For a satisfying breakfast, top whole grain toast with almond butter, blueberries and raspberries in the summer, or raisins and banana slices in the winter.
5. High Fiber Egg Sandwich
Avocados are an excellent way to consume more fiber. Can you believe one single avocado contains around 14 grams of fiber? Top a toasted whole wheat English muffin with half of a smashed avocado, a pinch of sea salt, a fried egg, a few baby spinach leaves and a slice of tomato.
6. Homemade Muesli
Muesli is a fiber-dense cereal that is low in sugar. Take five minutes to stir together a batch and you’ll always have a high fiber breakfast on hand. Mix together 4 cups of rolled oats, crisp brown rice, or any combination of the two, with 1/2 cup flax meal or wheat bran, 1/2 cup hulled sunflower seeds, 1 cup sliced almonds and 1 cup raisins or any chopped dried fruit. Enjoy with cold milk or yogurt and fresh berries.
Sometimes drinking your fiber is easiest first thing in the morning. Add juice to your blender so that it comes to the top of the blades. Add 1 cup of your favorite frozen fruit and 5 ounces of yogurt and blend. For an even bigger fiber boost, add 1 cup of fresh baby spinach. If you blend until there are no longer any visible spinach pieces, you won’t even be able to taste the greens.
Short on time? You can always mix Metamucil into at least 8 ounces of water for a delicious, convenient way to add fiber to your diet. One adult serving has about 3 grams of fiber.
With recipes as delicious as these, getting extra fiber will feel like the silver lining. Happy breakfasting!
Marina Delio is a wife, mom, and the author of the Yummy Mummy Kitchen cookbook and blog. She loves cooking, gardening, running, photography and spending time outdoors with her family and their three egg-laying chickens.