You know what they say: breakfast is the most important meal of the day. But, if you’re anything like me, you might have a hard time getting creative with breakfast foods. Usually I’ll opt for an egg and toast, or a yogurt — something quick and easy, certainly with no direct regard to nutrition. Something I never thought about was how much fiber I’m getting in the morning, and I recently learned it’s not getting enough to satisfy my daily fiber requirement. I’ve started adding fiber-filled breakfasts to my morning to help my body get all the nutrients it needs.
If you’re thinking, “Wait, am I getting enough daily fiber?” the answer is probably no. Only about 5% of men and 9% of women actually get the amount of fiber they need, according to reports from the American Society of Nutrition. The average adult should be consuming about 20-30 grams of fiber on a daily basis, but are only realistically getting about 15 grams. Fiber has a lot of benefits, including healthy bowel movements, lower cholesterol levels, and longevity — just to name a few.
So, if you’re struggling with fiber intake and want to up your game, consider these fiber-filled breakfasts to kickstart your day.
Something I always turn to in the morning for a quick and semi-healthy breakfast is yogurt — but yogurt by itself isn’t usually enough to sustain me until lunch, and it’s not naturally packed with fiber. Adding fiber-filled fruits is a great idea. One cup of raspberries yields about 8 grams of fiber, an apple with skin yields about 4.5 grams, and one medium pear about 5.5 grams. To add even more fiber (and an added crunch!) to this breakfast, put a handful of granola. Just make sure you’re reading labels to make sure you’re picking the granola with the most fiber and least sugar.
If you want to go the extra mile, top with chia seeds, as they yield about 10 grams of fiber per ounce.
Avocado toast definitely deserves the hype it’s given. Besides the fact that it’s just plain-old-delicious, it has lots of health benefits, including a decent serving of fiber. In fact, one avocado holds about 10 grams of fiber. Plus, swap out whatever bread you usually use for whole grain, for an added fiber boost. When choosing a whole grain bread, nutritionists say to make sure that whole grain is listed as the first ingredient — otherwise, you might be getting bread that has been heavily processed, and overall just not good for you.
Making smoothies in the morning could reap lots of benefits for you. Not only are they convenient and easy to make, but packing them with nutrient-rich ingredients is a pretty effortless way to get a healthy meal. As we know, fruits (specifically berries) are extremely high in fiber. Even by just adding one cup of raspberries and strawberries to your smoothie, you’ll consume 11 grams of fiber alone. Up the ante with some fiber-rich veggies, like carrots, which contain about 2 grams per carrot. Add in other high-fiber ingredients, like chia or flaxseeds, or even a few slices of avocado. Needless to say, if you haven’t broken out your blender in a while, now might be a good time.
Oatmeal is a great way to satisfy that craving for something a little sweeter in the morning, and this combo in particular is packed with fiber. A cup of oats has about 7 grams of fiber, giving you a good portion of your daily serving. Then, add walnuts on top, which have about 2 grams of fiber per serving and sliced banana (which has about 3 grams). This option is also perfect for those who want a healthy breakfast that’s easy to take on the go.
If convenience and speed are things you want to keep in mind while making breakfast, cereal might be a good option for you. I know what you’re thinking: “how can just one cup of cereal have enough fiber to help satisfy a portion of my daily fiber serving?” There are actually several different kinds of cereal that will provide you anywhere from 8 to 13 grams of fiber from one serving alone, including Raisin Bran (8 grams), All-Bran (10 grams), Bran Buds (12 grams), and of course, Fiber One, coming in at 13 grams per serving. Plus, you can add more fibrous ingredients, like berries or chia seeds, to your cereal to give it an extra oomph so you can work towards your daily fiber goal.
About the author
Maddie is a writer and lover of all things wellness and lifestyle. She’s been featured on doctoroz.com, The TODAY Show Digital, PureWow, The Knot, and now Playbook! When she’s not working on a story, you can find her searching for a perfectly constructed charcuterie board, laying in the sun, or at a yoga class (mostly to work off the charcuterie board).
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