A high fiber breakfast can include fiber rich foods like whole fruit, whole grains, nuts, and seeds. There are a number of ways to add fiber to the breakfast table to provide people with a filling breakfast that will help them get a jump start on meeting their dietary requirements for the day. These options include breakfasts that can be eaten on the run, as well as breakfasts that require more preparation time.
Dietary fiber is nutritionally necessary and has a number of health benefits, including regulating the bowels and making people feel more full so they do not need to eat again as quickly. A high fiber breakfast can provide people with energy for the day. Protein at breakfast through nuts, meats, and eggs is also recommended for people who plan to be on the go during the day.
Whole fruit, including both fresh and dried, is an excellent source of fiber and can be integrated into breakfasts in a number of ways, including in smoothies, eaten plain, or mixed with cereals. Whole grains including wheat, rye, and flaxseed can be consumed in the form of bread or toast, hot or cold cereal, baked goods, or breakfast bars. Many commercially produced cold cereals are supplemented with fiber and can be a good choice for a high fiber breakfast. Nuts and seeds are also high in fiber and can easily be eaten plain or mixed with other foods at the breakfast table to provide more fiber.
Legumes, such as beans and peas, are also high in fiber. While these might not immediately seem like obvious choices for breakfast, they could be included in breakfast burritos or folded into omelets. Another excellent addition to a high fiber breakfast is fresh vegetables, which can be added to omelets, breakfast burritos, and other breakfast foods like quiches and frittatas. Some of these foods can be prepared ahead of time and reheated in the morning or eaten cold, which may be a good option for people who do not have a lot of time to make breakfast in the mornings.
While dietary supplements can provide a good source of fiber along with vitamins and minerals, nutritionists generally recommend seeking nutrition from whole foods first. If supplements are being taken, they should be consumed with food. People may also find it helpful to keep a stash of nutrition bars in a desk, purse, or backpack to provide a quick burst of energy when it's needed in case a high fiber breakfast isn't enough on any given day.
