Fiber should have a starring role in your diet because it is essential for good health and can help reduce your risk of serious health conditions such as heart disease and diabetes. A diet that includes fiber can also prevent digestive problems like constipation. Fruits, vegetables and whole grains are some of the best and most nutritious foods to include in your breakfast to start your day with a healthy dose of fiber.
Oatmeal with Blueberries
Oats are one of the best breakfast foods to increase how much fiber you start your day with. Liz Scott recommends in her book, "The Complete Idiot's Guide to High-Fiber Cooking," buying plain oatmeal because it is lower in sugar and it allows you to add your favorite ingredients to customize your breakfast. Blueberries are one of the most nutritious fruits and a handful added to oatmeal will add several additional grams of fiber to your breakfast. Raspberries are also high in fiber and mix well with plain oatmeal. Other nutritious ingredients include plain yogurt and honey to create a sweet morning meal without too much added sugar.
Whole Wheat Toast and an Apple
Toasting two slices of whole grain bread can supply you with up to 25 percent of your daily fiber needs at one time. Neal D. Barnard and Joanne Stepaniak note in their book, "Breaking the Food Seduction: The Hidden Reasons Behind Food Cravings---And 7 Steps to End Them Naturally" that many breakfast foods, such as bacon and eggs, supply no fiber and are not as nutritious as whole wheat toast. Spread your toast with peanut or almond butter for a small amount of additional fiber. Pair your toast with a whole and unpeeled apple because apples provide around 5 g of fiber, as well as several vitamins and minerals.
Peach Pear Smoothie
Fruit is a nutritious addition to your breakfast and some fruits add several grams of fiber. Peaches and pears are two of the best fruit choices to add fiber your morning meal. Slice one peach and one pear, leaving the skin on, and place in a blender. Add low-fat plain yogurt and a few ounces of prune juice. Blend until smooth. The skin of the peach and the pear are loaded with fiber and also many nutrients; the prune juice will increase the fiber content of your smoothie by several additional grams. A squirt of honey will lend sweetness to your smoothie without requiring the addition of refined sugar.
References
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- "The Complete Idiot's Guide to High-Fiber Cooking"; Liz Scott; 2008
- "Breaking the Food Seduction: The Hidden Reasons Behind Food Cravings---And 7 Steps to End Them Naturally"; Neal D. Barnard and Joanne Stepaniak; 2004
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