A healthy breakfast is key to starting your day off right, and including high fiber breakfast foods can provide a wide range of health benefits. Not only do high-fiber breakfast foods keep you full and satisfied for longer, but they also help regulate digestion, reduce cholesterol levels, and lower the risk of chronic diseases like diabetes and heart disease.
What is Fiber?
Fiber is good for health and a vital part of a healthy diet. This nutrient comes with a variety of health benefits and one of the best methods to include it in your diet is through high-fiber breakfast foods. Fiber is indigestible material and can be found in the structure of plant-based foods.
Also Read: What is the Purpose of Celebrating World Food Day?
10 Delicious High-Fiber Breakfast Foods to Start Your Day Right
Have a quick look at the following food with high-fiber along with recipes:
Strawberry-pineapple smoothie
If you have a busy morning, you can choose this smoothie to start your day. In this smoothie, you need to use almond milk, strawberry and pineapple. Additionally, you can also use almond butter to add protein content.
Recipe: Add pineapple, strawberry, almond butter, and almond milk to a blender. Blend all the ingredients until smooth. You can add more almond milk if required. Serve immediately.
Peanut butter banana English muffin
When bananas and peanut butter come together, they make a powerful and healthy breakfast.
Recipe: To make this, you need 1 toasted whole-wheat English muffin, 1 tbs peanut butter, 1/2 sliced banana, and a pinch of ground cinnamon. Use peanut butter, banana, and cinnamon as toppings on an English muffin.
Blueberry almond chia pudding
You can start your day with this so-easy blueberry almond chia pudding. If you are running out of time in the morning, you can make this pudding.
Recipe: Mix together almond milk, maple syrup, chia, and almond extract in a bowl. Cover and refrigerate for 8 hours and up to 3 days. When it is ready to serve, you just need to stir the pudding and take it as much as you want. You can top it with almonds and blueberries.
Raspberry yogurt cereal bowl
If you are looking for a snack or healthy dessert, you can try using yogurt. If you are making this, you can keep the cereal separate and just use it as a topping before eating.
Recipe: Take yogurt in a small bowl and top with chocolate chips, raspberries, shredded wheat, pumpkin seeds, and cinnamon.
White bean and avocado toast
You can try eating a crispy slice of toast topped with mashed avocado and white beans. You can make it quickly as it doesn’t need hard work.
Recipe: Top crispy toast with white beans and mashed avocado. Sprinkle a pinch of salt, crushed red pepper, and pepper.
Avocado toast with burrata
You can give an avocado toast with burrata a try. This is a quick and easy-to-make breakfast.
Recipe: Top toast with avocado. Use lemon juice on it and sprinkle pepper and salt. Top with burrata, basil, Aleppo pepper, and chives.
Spinach and egg tacos
You can combine hard-boiled eggs with cheese, salsa, and spinach for a delicious breakfast. You can add mashed avocado for a creamy texture and squeeze lime juice.
Recipe: Mash avocado in a bowl with salt and lime juice. Now, add boiled eggs to the mixture. Divide the mixture and top with 1/2 cup spinach and one tablespoon each salsa and cheese.
Berry coconut smoothie
Add fiber and protein to your smoothie without using protein powder or dairy, and with lentils.
Recipe: Put berries, coconut milk, lentils, banana, coconut, ice cubes, and honey in a blender. Blend on high speed until smooth. You can garnish it with coconut if required.
West coast avocado toast
Top whole wheat bread with sprouts, avocado, and hummus. Look for the recipe to make West coast avocado toast:
Recipe: Toss greens with oil, vinegar, pepper, and salt in a bowl. Take 2 tbs of hummus and spread it on the toast. Top with avocado, sprouts and greens. You can also add sunflower seeds to it.
Raspberry-peach-mango smoothie bowl
You can use whatever fruits, seeds, and nuts you like to make this smoothie your own. Make sure to use frozen fruit.
Recipe: Put mango, milk, yogurt, and vanilla in a blender. Blend it until smooth. Take the smoothie in a bowl and top it with raspberries, peach slices, coconut, almonds, and chia seeds to taste.
High Fiber Foods for Toddlers
You can give high-fiber foods to toddlers that are written below:
oatmeal
apples
popcorn
bananas
whole-grain bread
carrots
pears
sweet potatoes
berries
whole-grain pasta
High Fiber Gluten Free Foods
The following are some gluten free foods high in fiber:
apples
berries
beans
avocado
brown rice
figs
lentils
nuts
oats
peas
pears
High Fiber Foods for Pregnancy
Progesterone is produced by the ovaries when you are pregnant. It slows digestion and relaxes stomach muscles. During pregnancy, it is important to add fiber to your diet as it helps in bowel movements. Here are some food rich in fiber that can be consumed during pregnancy:
beetroot
green peas
carrots
okra
berries
oranges
mango
kiwi
pears
wheat
oats
whole-grain
brown rice
Conclusion
If you are looking for gluten-free high fiber foods or foods rich in high fiber for breakfast, you can eat the above-mentioned food items. For more updates on health and fitness-related blogs, you can subscribe to Personal Care N Heal.
