By the time you rush out the door in the morning, it’s hard to squeeze in time for a healthy, high-fiber breakfast when your days are a sprint against the clock. Along with supporting gut health, fiber helps you feel fuller longer and may also have implications for weight management. The good news is that there are plenty of easy, delicious, and nutrient-dense breakfast choices packed with fiber that will keep you feeling satisfied and energized until lunchtime. You can have these eight easy, high-fiber breakfast alternatives on the go in no time.
1. Chia Seed and Berry Overnight Oats
For busy mornings, overnight oats are magic. They’re ready to go when you may make them the night before and call for very little work. Rolled oats, chia seeds, and berries together create a meal bursting in fiber. While chia seeds give an extra dose of fiber and good omega-3 fats, oats are high in soluble fiber, so they help to lower cholesterol. Berries include blueberries or raspberries and even more fiber with a huge amount of deliciousness.
This is a recipe idea: In a bowl, mix one half cup rolled oats with one tablespoon chia seeds and one half cup almond milk (or any other milk), and mix it with some berries. Leave it overnight in the refrigerator. If you want it sweeter, you can drizzle with maple syrup or honey in the morning.
2. Avocado toast on whole grain
One of the more fashionable popular breakfast foods is not only trendy, but it also happens to be pretty healthy: avocado toast. Avocados contain vitamin-rich, healthy fats, as well as fiber among other things. Paired with whole-grain bread, the fiber count in the combo is increased. Because they are less processed than white bread, whole grains retain most of their naturally-occurring fiber.
Mash half of an avocado and spread the same over toasted whole grain bread. This should be seasoned with salt, pepper, and a pinch of red pepper flakes for a moderate level of heat. A poached egg placed atop adds extra protein.
3. High-Fiber Smoothie
A great portable way to pack in a pound of fiber is through a smoothie. Begin with a foundation of fiber-rich fruit, whether that’s apples, berries, or bananas. Add massive amounts of fiber-packing leafy greens like kale or spinach and then top it all off with ground flaxseeds or chia seeds for an extra bonus – and don’t forget to add some protein so you stay satisfied longer.
Recipe idea: Mix together one banana, one half cup frozen berries, handful of spinach, one tablespoon ground flaxseeds, one cup almond milk. Adding a teaspoon of Greek yoghurt can you desire additional creaminess.
4. Greek Yoghurt parfait with bran cereal
Greek yoghurt parfaits are great because they are very versatile. Start with a high-fiber cereal like granola or bran flakes. High in protein, Greek yoghurt is delicious with fruit such as berries or sliced bananas. This takes only minutes to put together and makes for a very well-rounded, fiber-based breakfast.
Layer one cup of Greek yoghurt, one fourth cup of bran cereal or granola, and some berries in a bowl or jar. Drizzle for extra sweetness a little honey.
5. Whole Wheat English Muffin Peanut Butter and Banana
Top a whole wheat English muffin with peanut butter and banana for a great sweet and filling option if you’re craving something. While bananas boast dietary fiber and potassium, peanut butter is full of good fats and some fiber. Balancing the meal, the whole wheat muffin gives a good dosage of fiber.
Recipe idea: Toast a whole wheat English muffin and split one spoonful of peanut butter halfwise. Top with sliced banana and sprinkle for extra fibre chia seeds
6. Breakfast Burrito Rolled up in Fibers
One great way to get loads of fiber in one convenient, portable meal is breakfast burritos. Stuff black beans, spinach, avocado, and salsa into a whole grain or high-fiber tortilla. Especially rich in both soluble and insoluble fiber, beans are a powerhouse addition to your breakfast.
Recipe idea: In a whole wheat tortilla add scrambled eggs or tofu, one fourth cup black beans, some sautéed spinach, chopped avocado, and salsa, fold it up, and enjoy
7. Quinoa Breakfast Bowl with fresh fruit, nuts.
Not only does quinoa play out as a great fiber-rich meal for lunch or dinner, but this versatile grain also can be an excellent fiber-rich option for a more important meal of the day, breakfast. It goes with both sweet and savory foods, and is very high in protein and fiber. Cook quinoa ahead of time and top a batch of it with your favorite fruits and nuts to create a quick homemade dish for breakfast.
Recipe Idea: Start with half a cup of cooked quinoa. To add sweetness, mix in some mixed berries, a tablespoon of chopped walnuts or almonds and a drizzle of honey or maple syrup. For extra richness, you might also include a dollop of yoghurt.
8. Fruit and nut whole grain waffles
Fiber-rich waffles can be enjoyed if you have time to prepare ahead or do not rush about in the morning. Whole grain or whole wheat flour contains much more fiber than regular white flour, so go ahead and douse those waffles with fruits and nuts to create a filling, nutrient-dense meal.
Plan to make a batch of whole grain waffles over the weekend and refrigerate them for hectic mornings. Then, toast a waffle and top it with sliced bananas, berries, chopped almonds or walnuts when you’re ready to eat. Add some protein with a dollop of Greek yoghurt and a taste enhancer of cinnamon.
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