High Fiber Breakfast: 7 Fiber-rich Breakfast Tips
Start your day right with a fiber-rich breakfast. Fiber contributes to a healthy intestinal flora and good digestion. They prevent blockages and reduce the risk of certain serious diseases.
With the tastiest breakfasts full of fiber you start the day strong and get through the day well!
Check out our seven breakfast tips and see which one you (plus family) might be serving yourself tomorrow.
Fiber or dietary fiber can be found in whole-wheat bread, potatoes, vegetables and fruit. It is also in legumes, nuts and breakfast cereals. Alternate as much as possible and eat fiber from different foods. It is recommended to take 30 to 40 grams of dietary fiber daily.
Fiber provides little to no energy. They are converted into certain fatty acids. Dietary fiber is also important to keep the bowel functioning smoothly.
In addition, they lower LDL cholesterol, which is good for the blood vessels. This reduces the risk of cardiovascular disease, intestinal diseases and certain forms of cancer.
Healthy breakfast and weight loss
‘Breakfast is the most important meal of the day’, you have probably heard it before. Yet it is also the meal that is most often skipped today.
Not hungry and also often in a hurry; maybe a cup of coffee in the car and a quick currant bun…
A missed opportunity, because with a good breakfast you provide yourself with the much-needed energy to start the day well and sharp.
It helps your digestion to get going and ensures a stable blood sugar level, which prevents you from having the urge to snack later in the day.
This is especially helpful if you are trying to lose weight.
A fiber-rich breakfast provides a feeling of satiety, prevents binge eating and therefore fits perfectly in a healthy diet.
7 Fiber-rich Breakfast Tips
Start each day with a high-fiber breakfast. This makes you feel full, so you will snack less later.
Moreover, you can be sure that you are getting enough fiber.
Below 7x a surprisingly tasty and fiber-rich breakfast :
1. Low-fat yogurt with muesli and fruit
Have a bowl of low-fat yogurt. Mix this with muesli and fresh pieces of fruit (strawberry, apple, banana or berries). This breakfast provides about 7 grams of fiber.
2. Oatmeal porridge with raisins and nuts
Do you like oatmeal? Prepare a deep plate of oatmeal porridge; for this you use semi-skimmed or skimmed milk and oatmeal. Sprinkle some raisins and chopped nuts on top. With this breakfast you get no less than 9 grams of dietary fiber.
3. Yogurt with homemade granola
For homemade granola, you’ll need oat flakes, mixed nuts, and seeds or kernels. Mix this together and roast it in the oven (170 degrees) for 15 minutes and let it cool. Add this to low-fat yogurt. For extra taste, choose fresh fruit or dried fruit. Good for about 9 grams of fiber.
4. Wholemeal bread with chicken breast
Take two slices of wholemeal bread and top it with chicken breast and tomato slices. This fiber-rich breakfast provides you with 7 grams of fiber.
5. Mini pancakes
How nice is it to bake pancakes yourself: especially fun for the kids. In addition, they also get enough fiber.
For the batter use half flour and the other half whole wheat flour; it contains more fiber. Top the mini pancakes with banana or other pieces of fresh fruit. What a treat so early in the morning!
6. Muesli with peanut butter and banana
Peanut butter and banana is always a good combination: tasty and healthy. Choose peanut butter without added sugars and salt. Take a muesli bun and top it with peanut butter and some banana slices. You can also add some extra unsalted peanuts. This breakfast also contains about 8 grams of fiber.
7. Banana bread without sugar
Make your own sugar-free banana bread with slow carbohydrates and fiber.
This bread consists of 100 grams of almond flour, 50 grams of oat flour, 50 grams of unroasted nuts, 3 bananas and 50 grams of dates. You will also need 3 eggs and 1.5 teaspoons of baking soda.
Mix everything into a smooth dough and pour it into a cake tin. The banana bread must be in the oven at 180 degrees for 45 minutes.