High-Fiber Breakfast Ideas to Lose Weight
It is well-known that breakfast is the most important meal of the day. When you are in a hurry to go to work and take the kids to school, it may seem a bit hard to get a high-fiber breakfast in the morning. With the tips and high-fiber breakfast ideas below, however, you can start to make changes to your eating routine so that you can take extra steps towards losing weight and keeping it off, while also keeping your digestion healthy.
The Benefits of Having a High-Fiber Breakfast to Start Your Day
What’s the big deal about having a high-fiber breakfast daily? Well, the fiber helps eliminate excess food unnecessary for the body and also helps increase the volume of intestinal contents and eases certain digestive functions. Fiber is found in legumes, vegetables, fruits and cereals.
The benefits of fiber consumption include:
- Reduction of glucose in the blood
- Lower levels of cholesterol
- Prevention of hemorrhoids
- Prevention of cardiovascular diseases
- Reduced risk of colon cancer
Ingredients That You Can Use to Put a Fiber-Rich Breakfast Together
You don’t have to go crazy trying to come up with recipes to make a breakfast that is high in fiber for yourself and your entire family. In fact, by getting a few simple ingredients, you can put them together surprisingly easily to make a meal that is filling and the perfect way to start your busy day.
For you to ensure excellent health and perfect, digestion here are some foods you can eat to ensure a high-fiber breakfast:
- Corn: Half a cup of corn contains two grams of fiber. Moreover, it is a food that helps curb your appetite.
- Beans: They are an excellent source of protein, iron and potassium. With a single cup, you can cover 25% of fiber needed to regulate the body.
- Chickpeas: These legumes are rich in fiber, antioxidants and lecithin, which help fight cholesterol and lower the level of triglycerides.
- Avocados: The creamy flesh of this fruit is a great source of fiber, mono and polyunsaturated fats, which help lower cholesterol and the risk of cardiovascular diseases.
- Whole-Wheat Pasta: A great fat burning food that satisfies your craving for carbohydrates.
- Brown Rice: Each cup contains 3.5 grams of fiber. It provides magnesium, vitamins E and B, phosphorus and potassium.
- Whole-Wheat Bread: Preserves nutritious and rich elements in fiber, which prevents constipation and lowers cholesterol.
- Grapefruit: Grapefruit is the best fruit when it comes to a high-fiber breakfast. It has properties that help burn fat and stabilize blood sugar and contains antioxidants that help improve your immune system. Eat it with a little yogurt or eggs to get your portion of protein.
- Lentils: A cup of lentils contains 15.6 grams of fiber. They are also a great source of vitamins B, protein, iron and other minerals.
- Pears: As with most fruits with edible skin, pears are nutritious and rich in fiber.
- Oats: Oats contain betaglycan, a special type of fiber that has powerful effects of reducing cholesterol and are also responsible for strengthening the immune system.
So, these are some high-fiber breakfast ideas you can try with ease. Most of the foods mentioned on this list can be eaten raw, saving you the time and effort required for cooking.
Here Are Some High-Fiber Breakfast Recipes You Can Try
Still stumped for ideas? Check out the following easy breakfast ideas to get a high dose of fiber that will support your health and your weight.
- According to WebMD, a breakfast burrito is a great way to get a variety of high-fiber ingredients in a single meal. For example, you can take a whole wheat wrap and fill it with various vegetables, beans, and salsa, which are all great sources of fiber.
- Another great option is an easy-to-make fruit and veggie smoothie. Rather than having juice, a smoothie will ensure you get all of the fiber from these nutritious foods in your drink as well. Try adding veggies like carrots and spinach to your favorite fruits, and add in some nut butter, flaxseeds, and chia seeds for even more fiber. Yummy!
- Rather than using white flour, use multigrain flour or buckwheat flour to make fiber-rich pancakes or waffles for breakfast. Add some fresh fruit for an additional dose of fiber. You can even add flaxseeds to the mix for healthy fats and fiber. Such an easy upgrade to your average pancakes!
Give It a Try!
See what we mean? Getting a fiber-rich breakfast is ultra easy when you know what ingredients to use to create a tasty and filling meal. Before you know it, your digestion will be more regular, and you might even notice that it becomes easier to slim down and keep the weight off.