Fiber is an essential part of a balanced diet as it improves digestion, boosts the immune system and lowers bad cholesterol, which is good for the heart. The recommended dietary fiber intake is 25 g per day for women and 38 g per day for men, but not everyone eats these amounts. A high-fiber breakfast is a good way to start the day as it can help you meet this recommendation and will satiate you longer by providing energy with fewer calories. You should try to consume at least a third of your daily fiber for breakfast (about 8 g for women and 12 g for men). To get more fiber at this meal, include whole grains, fruits and vegetables.
Method 1 of 3: Consuming Grains
Step 1. Consume whole grains
These foods provide more fiber than refined carbohydrates like white bread and are generally healthier. Whole wheat, bran, barley, oats and rye are some of the foods with the highest fiber content.
Simply swapping your white bread toast or donut with a variety of whole grains will allow you to consume more fiber at this meal
Step 2. Choose a high fiber cereal
If you normally start the day with a bowl of dry cereal, switching to a high-fiber brand will increase your levels of this nutrient at breakfast. There are many cereal brands whose main purpose is to be a rich source of fiber.
- If you normally eat corn cereal, for example, switch to a bran cereal. So you add 6 g of fiber to breakfast.
- Consume a high bran cereal or use your favorite cereal and mix it with a few tablespoons of unprocessed wheat bran.
Step 3. Add flaxseed to cereals and vitamins
30 g of flaxseed contains 8 g of fiber. You can grind this product in a coffee grinder or food processor so the seeds are powdered. Then sprinkle on your favorite cereal or mix with yogurt or smoothies to consume more fiber.
Step 4. Consume a bowl of oatmeal
When the weather is cool, a bowl of oatmeal is a way to start the day warm and provides 8 to 10 g of fiber per serving.
- If you don't like the taste of oatmeal, sweeten it with maple syrup or honey.
- Add berries or walnuts or other sliced fruit to increase the amount of fiber in your meal.
Step 5. Prepare breakfast burritos in advance
Burritos made with wholegrain or high-fiber tortillas provide 10 to 15 g of the nutrient per serving, depending on the fillings you use.
- It's possible to make a breakfast burrito from scratch in a few minutes, but if you're too busy in the morning, ship ahead and freeze.
- Include parsley and green leafy vegetables to increase the nutrient content. Another option is to use avocado, which is also high in fiber.
Method 2 of 3: Increasing Your Fruit and Vegetable Intake
Step 1. Place fig in oats
Figs are not a significant part of western food. If you want more fiber for breakfast, stick to a Mediterranean diet and add figs to your cereal or oats.
For example, two sliced figs in oat provide up to 15g of fiber per serving, as well as plenty of antioxidants, calcium and potassium
Step 2. Make a breakfast parfait of fruit and yogurt
If you slice the fruit first, a parfait can be made in just a few minutes and won't interrupt your running routine. This will give you satiety and a good amount of fiber.
- Use unpeeled berries or apple pieces or pears. Bananas are also rich in fiber.
- To further increase the amount of this nutrient, mix it with ground flaxseed or chia seeds.
Step 3. Spread avocado on toasted bread
Avocado is a fruit rich in fiber, and when used in toasted bread, it forms a simple recipe that is part of the breakfast menu in many restaurants. To make your own at home, spread avocado on whole-wheat bread.
You can experiment with spices or add roasted chickpeas or lentils on top for even more fiber
Step 4. Eat a handful of berries
Berries and red fruits are rich in fiber, mainly because they are eaten whole and with the skin intact. Just a handful of these fruits for breakfast can dramatically increase the amount of fiber in that meal.
- Fresh blueberries and strawberries are also very good in cereal and oatmeal or mixed in yogurt.
- Another option is to mix the berries into a morning smoothie.
Step 5. Leave the skin on the potatoes
If you eat potatoes frequently for breakfast, such as chopped and hash browns, you can get more fiber if you don't peel them before cutting. Just remember to wash the bark well.
Like fruit, the skin of a potato contains more fiber than the potato itself
Step 6. Eat more whole fruit than juice
The juice from a fruit lacks the fiber that the whole fruit has. You get more of this nutrient by eating the intact fruit, including the skin if it's edible, like an apple or pear.
The skin is the fiber-containing part of most fruits. Add unpeeled apple or pear slices to cereal, oatmeal or yogurt
Method 3 of 3: Adjusting Special Diets
Step 1. Make a plate of sweet potatoes
Just because your diet doesn't allow you to eat potatoes doesn't mean you can't eat hash browns with chopped and fried root vegetables. Sweet potatoes are an excellent source of fiber and can be sliced or minced to be eaten with eggs, ham or sausage.
If you're vegan, add green leafy vegetables, legumes, and tofu to get even more of that nutrient
Step 2. Eat vegetables
Vegetables are a great way to get more fiber for breakfast if you're on a grain-free or gluten-free diet. American diets don't use a lot of beans at this meal, but in other cultures, beans are used a lot.
- For example, mix beans with tomatoes, onions and peppers and make an omelet.
- Also try beans or lentils on a toasted bread. Sprinkle with something and drizzle with a little olive oil.
Step 3. Look for a low-carb bread
You probably don't get a lot of grains if you're on a low-carb, low-carb diet like Atkins. However, there are several companies that make special low-carb breads that you can use for breakfast and get more fiber.
Oats are naturally low in carbohydrates, so look for an oat bread or a multi-grain that includes this food
Step 4. Include lots of fruits and vegetables in your diet
It may seem difficult to get enough fiber if you are on a non-grain Paleolithic diet. However, there are many fruits and vegetables that can easily provide the amount of the nutrient you need for a healthy, balanced diet.