(BPT) - By Kourtney Johnson, RD, LD
Americans aren't getting enough fiber-rich foods. According to Johns Hopkins Bloomberg School of Public Health, "Ninety to ninety-five percent of Americans fall short of recommended dietary fiber intake, consuming about 15 grams daily of the recommended 25–38 grams."
Breakfast is a missed opportunity to increase fiber intake and typical breakfast foods like frozen waffles or sugary cereal provide almost none.
Why is it important to eat fiber in the morning?
A fiber-rich breakfast sets the tone for the day, promoting stable energy, improved digestion, decreased hunger and steady blood sugar.
Eating fiber in the morning helps keep your energy levels steady because it helps keep blood sugar stable. This also decreases cravings, which is key to limiting intake of the high-sugar foods we usually crave.
You can include fiber at breakfast in a variety of ways. Consider the following ideas.
Easy high-fiber breakfast ideas
- Ezekiel Sprouted Grain Bread and Cereal
- Sprouting makes it easier to digest fiber, and vitamins and minerals are better absorbed.
- Breakfast idea: two slices of Ezekiel Sprouted Whole Grain bread topped with avocado and a soft-boiled egg.
- Oats
- This breakfast classic provides four grams of fiber in a half cup of uncooked oats (which equals one cup cooked).
- Breakfast idea: overnight oats with chia seeds, berries and a spoonful of almond butter; all these ingredients contain fiber.
- Chia seeds
- Two tablespoons provide 10 grams of fiber, packing a punch in a small volume of food.
- Breakfast idea: chia pudding made the night before with almond milk and topped with mango or berries.
- Berries
- Raspberries contain the most fiber with eight grams per cup. Strawberries provide three grams for the same amount.
- Breakfast idea: berries added to yogurt, mixed into oatmeal or blended into a smoothie.
- Flaxseed
- Two tablespoons have four grams of fiber plus omega-3 fatty acids. Grinding or crushing flaxseed makes it easier for the body to absorb nutrients, especially the omega-3-containing oil.
- Breakfast idea: bake seeds into flaxseed muffins, stir them into oatmeal or sprinkle them into yogurt.
- Legumes
- Although they're not a popular breakfast food, black beans go great with a savory meal and contain seven grams of fiber in a half cup.
- Breakfast idea: add beans to scrambled eggs or breakfast burritos on Ezekiel sprouted grain, flourless tortillas.
How to stack fiber without overhauling breakfast
To avoid feeling overwhelmed when it comes to adding fiber to your morning meal, consider these tips.
- Top your food: Start with a fiber base (such as Ezekiel sprouted grain cereal or oats) and add two fiber-rich toppings. These could be a half cup of raspberries and two tablespoons of chia seeds. You'd get a whopping 16 grams from your bowl of oatmeal alone!
- Swap foods out: Substitute one high-fiber food for a low-fiber equivalent. Exchange white toast for sprouted grain bread or flavored yogurt eaten alone for plain Greek yogurt with fruit and flaxseed.
- Blend foods together: Add a tablespoon of ground flaxseed or chia to smoothies, batters or overnight oats. You'll barely notice them while easily increasing fiber intake.
- Think ahead: Make fiber-rich breakfasts the night before. Options like chia pudding, overnight oats or fiber-rich bran muffins will be ready for you in the morning, saving you time.
- Increase slowly: One of the biggest considerations when increasing fiber is to do so slowly. Adding too much too fast can cause bloating and other GI symptoms. Add three to five grams per week until you reach your daily goal based on gender and age.
How to plan a week of high-fiber breakfasts
If you need inspiration, follow these ideas for including a variety of fiber-containing foods into your breakfast each day.
- Sunday: Cottage cheese bowl (replace blueberries with strawberries): ~7 grams fiber
- Monday: Two slices Ezekiel sprouted grain toast with half an avocado: ~11 grams fiber
- Tuesday: Overnight oats with two tablespoons flaxseed, 1/2 cup strawberries and one tablespoon almond butter: ~11 grams fiber
- Wednesday: Chia pudding with mango: ~13 grams fiber
- Thursday: Sweet potato hash with half an avocado: ~10 grams fiber
- Friday: Ezekiel Sprouted grain cereal with almond milk and half a cup blueberries: ~8 grams fiber
- Saturday: Whole wheat waffles topped with 1/2 cup blackberries and whipped cream: ~10 grams fiber
Adding fiber doesn't need to involve a major overhaul. Instead, adding fiber-containing foods like Ezekiel bread or Cereal to what you usually eat is a way to make a big difference in fiber intake.
A fiber-filled breakfast will keep you full and provide steady energy for longer periods of time. Try different options to see which ones you like best!
