What Is A Good High Fiber Breakfast?

What is the best sandwich to eat for lunch?

Nutty Open-Faced Sandwich. Peanut butter isn’t just for lunchtime, and it doesn’t have to be paired with jelly. This tasty spread is packed with fiber and protein to keep hunger pangs at bay. Choose the chunky kind for an extra fiber boost, and spread it over whole wheat or multigrain bread.

Hearty Oatmeal. One cup of it has 4 grams of fiber. And if you make it with milk instead of water, you’ll get a serving of protein, too. Top it with fresh, frozen, or dried fruit and a sprinkle of chopped nuts.

Add a tablespoon of chia seeds, flaxseed, or nut butter for an extra burst of fiber. No need to add sugar — the fruit (and yogurt, if it’s flavored) will provide plenty of sweetness. Breakfast Burritos. Fans of savory food will like this. Fill a whole-grain wrap with eggs, salsa, beans, and vegetables.

Need more fiber in your diet? Breakfast is the perfect time to get it . The nutrient packs some big health perks. For one, it keeps you feeling full, which makes it easier to pass on that box of donuts at your 10 a.m. meeting. Mix fiber with protein, and you’ll have even more energy to last you till lunch.

Scrambled eggs are protein-packed, but they’re not a good source of fiber. You can change that by tossing in some chopped veggies like spinach, broccoli, artichoke, or avocado. Or use them as a filling in an omelet. Serve with half a whole wheat English muffin or a slice of whole-grain toast for even more roughage.

What is the best toast for gut health?

When it comes to gut health, avocado toast is anything but basic. “This is a great savory breakfast option that is high in fiber and antioxidants,” says Zeitlin. Toast a slice of your favorite whole grain bread and top it with half of an avocado (either mashed or in slices), she says—you’ll get seven grams of fiber from the avocado plus a few more from the bread. Then sprinkle on a few tablespoons of chia seeds, flax seeds, or hemp hearts to add some extra protein.

Fiber is also an essential part of healthy eating in general, as it reduces heart disease, regulates blood sugar, and helps to prevent GI cancers, ” says Brigitte Zeitlin, RD, and owner of BZ Nutrition in NYC. Breakfast is a great time of day to pack in extra fiber, which not only makes your gut happy but also keeps you satisfied …

Fruit naturally has fiber, but you can up the ante by adding some veggies (yes, really) to your morning smoothie. “”Not only will you get a healthy boost of antioxidants, but it will also boost up the fiber,” says Amidor. “For example, add a handful of spinach or kale to a berry smoothie. Want even more fiber in your morning bevie? Add a spoonful of peanut butter, flax or chia seeds, or a piece of avocado,” she recommends. Cauliflower also makes for a surprisingly creamy smoothie.

Mix up your breakfast game with a high-fiber take on a breakfast burrito. “Enjoy your morning scrambled eggs mixed with black beans and vegetables like red peppers and onions [and] rolled into a whole wheat wrap. The beans, veggies, and whole grain wrap will provide a healthy dose of fiber,” suggest Amidor.

Rolled oats are an excellent source of fiber. “In addition, the soluble fiber found in oats has been shown to help reduce your cholesterol levels ,” says Toby Amidor, RD, award-winning nutrition expert and author of The Healthy Meal Prep Cookbook. She likes overnight oats in particular because “ [they’re] an easy way to get off the hot oatmeal bandwagon, plus prep it the night before so you have nothing to do in the morning except eat it!” If you’re looking for a particular recipe, she recommends trying her strawberry-mint iteration.

What is the best breakfast for inflammation?

Start your day with a rich, creamy smoothie bowl full of anti-inflammatory foods. Aside from easing inflammation, this breakfast offers you the heart-healthy benefits of avocados’ unsaturated fats, plus more than half your daily fiber in one serving—enough to help keep you full until lunchtime.

Fiber can help with weight management and blood sugar control, but best of all, there are dozens of tasty ways to enjoy it, whether that’s with multigrain muffins, fresh fruits, or everybody’s favorite breakfast trend: avocado toast.

Make morning prep even faster by freezing the banana and cooking and refrigerating the oatmeal the night before.

Antioxidants found in both blueberries and pomegranates can help your body fight aging, cancer, and heart disease.

There’s absolutely nothing wrong with banana bread. It’s a breakfast classic, like a plain bagel or a glazed doughnut. However, there are times when a classic just doesn’t thrill. That’s when we pull out the green stuff. Avocado and matcha green tea powder may not be part of your regular baking routine, but not only do they dye banana bread a delightful deep green, they add earthy flavors that tone down the banana-ness of the loaf.