Boosting gut health is easy with a high-fiber breakfast.
Discover dietitian-recommended gut-friendly foods that will kickstart your day with digestive benefits.
And by not eating a high-fiber breakfast, were seriously missing out.
(Endless thank-yous, gut-friendly foods!)
And fiber has a lot of health benefits to offer, especially when consumed first thing in the morning.
Fiber helps you feel fuller for longer.
registered dietitian and owner of BZ Nutrition
But how does fiber play such a significant role in a gut health diet?
According to Putzi, fiber acts as a prebiotic, which feeds the good bacteria in your gut.
This, in turn, helps increase and promote a healthy, diverse microbiota, she says.
While eating enough fiber is important for everyone (hello, endless benefits!
What breakfast foods are high in fiber?
(If you dont like cottage cheese, go with plain Greek yogurt insteada superhigh-protein breakfastfood.)
Thats a total of 22 grams, which almost meets the daily goal for women in one single meal.
Avocado toast
When it comes to gut health, avocado toast is anything but basic.
This is a great savory breakfast option thats high in fiber and antioxidants, says Zeitlin.
registered dietitian and owner of BZ Nutrition
The combo of avocado andwhole grain breadis also an easy high-fiber breakfast for diabetics.
Apples and almond butter are the dietary fiber and gut health dream team.
Serve with a cup of blueberries on the side for an additional four grams of fiber.
By pairing with blueberries, youre starting your day off with nutrient-rich produce, too, she says.
Overnight oats
Rolled oats are an excellent source of fiber.
Oatmeal is also a great high-fiber breakfast for diabetics, as its been shown tohelp manage blood sugar levels.
But if you prefer something warm and cozy, you’re free to whip up abaked oatmeal breakfastinstead.
For example, add a handful of spinach or kale to a berry smoothie.
Want even more fiber in your morning bevie?
Cauliflower also makes for asurprisingly creamy smoothie.
Breakfast wrap
Find yourself with a little bit more time in the a.m.?
Mix up your breakfast game with a high-fiber take on a breakfast burrito.
The beans, veggies, and whole grain wrap will provide a healthy dose of fiber, says Amidor.
you might even add some avocado for creaminess, if you like.
How can I increase my fiber intake for breakfast?
You now have plenty of ideas for fiber-rich morning meals.
These simple changes make dietary fiber and gut health a priority.
Incorporate whole grains
Want to start eating nutrient-dense breakfasts?
check that you always have some whole grains on hand.
I recommend 100% whole grain bread with nuts and seeds, says Putzi.
Add fresh fruit
Sneaking fruit into your meals is a cinch.
With all the different high-fiber options to choose from, the healthy breakfast ideas are endless.
Berries in particular are high in fiber.
Or eat berries alongside your favorite high-fiber breakfast cereal.
Boosting gut health has never been easier.
If youre aiming for balanced morning meals, leaving the peel intact will give you the most nutrient-dense breakfasts.
Without the skin, your apple will only provide two grams of fiber.
The peel should also be part of any high-fiber breakfast for constipation.
Seventy-seven percent of the apple peel contains insoluble fiber, which is what aids constipation, she adds.
Add some flaxseed
Flaxseed is one of the most gut-friendly foods thanks to itshigh content of soluble fiber.
Flax can be added to really anything: yogurt, toast, smoothies, cereal, and more.
Frequently asked questions about high-fiber breakfasts
What breakfast is best for constipation?
Focusing on fiber and digestion does your body good.
For constipation relief, its best to optimize your intake of insoluble fiber.
If youve heard prunes are great for constipation too, the rumors are true.
What breakfast food has more fiber than oatmeal?
grams of fiber per serving, depending on the brand of high-fiber breakfast cereal you purchase.
It provides a concentrated source of insoluble fiber that promotes digestive regularity and helps maintain satiety.
What is the best form of fiber to take?
According to Putzi, each form of fiber is beneficial for different reasons.
Soluble fiber dissolves in water and slows digestion, which helps lower cholesterol and regulate blood sugars.
Insoluble fiber helps move the digestive tract, which promotes bowel health, she says.
Most fiber-rich foods contain a mixture of both kinds of fiber, which will provide the biggest benefit.
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