It is no secret that a high fiber breakfast can help your body to work smoothly throughout the day. But also if weight management or weight loss is your goal, then starting your day with plenty of “dietary ballast” can’t be praised enough.
One thing is evident, to ensure that we stay full for a long time after a balanced breakfast or brunch, the dietary fiber content of the meal must be high.
As a result, the blood sugar level rises only slowly, little insulin is released and the drop in blood sugar level after digestion is mild and gentle. In this blog post I’ll share smart 5 tips and recipes with you for a fiber rich start in the day.
To better understand the importance of a fiber rich breakfast let’s first take a look into our gut.
Why fiber is important for your microbiome
Dietary fibers are extremely important for the microbiome, which is composed of beneficial bacteria in the gut. This microbiome contains trillions of useful bacteria that form an individual ecosystem for each human being. These bacteria can break down indigestible food components, and they eliminate by-products and waste products from the metabolism. (1)
The body’s own microbiome releases vital vitamins and fatty acids from the dietary fibers, it contributes to boosting the body’s immune system and forms a protective barrier against harmful bacteria and fungi.
Why complex carbohydrates are especially important in the morning
Most dietary fibers belong to the group of carbohydrates, and because the stock for this nutrient is emptied during the night, the carbohydrates for breakfast are particularly important.
An empty carbohydrate storage leads to a rapid release of insulin, and thus to cravings. Fast carbohydrates are also quickly burned and make you feel hungry again in no time. The better choice is to opt for fiber rich, complex carbohydrates I’m presenting you in the following.
1. Breakfast with oats
Whether warm or cold, with fruits, nuts or seeds: An oatmeal breakfast is very versatile and above all very quick to prepare. If you don’t have much time in the morning, you can soak the oatmeal the day before or pre-cook the porridge and store it in the fridge.
And that’s not all (you’ll notice, I’m a real fan!): Oats are rich in iron, folic acid, protein and fiber which keep you satiated for a long time.
Especially the use of berries together with oat flakes increases the amount of natural fiber in this special morning meal. Have I convinced you? Then I have four delicious oatmeal breakfast recipes for you. Enjoy!
- Healthy homemade granola recipe
- Homemade muesli with apples and almonds+ oatmeal ideas from my readers
- Clean eating blueberry muesli
- Clean eating peanut butter oatmeal
2. Breakfast smoothies
If you are not a morning person then a smart idea is to drink just a smoothie in the morning. This could be as easy as to mix several types of fruits together. My favorite fruits in this context are berries, which I have always at hand in my freezer. You can maximize the fiber content with the addition of oats and flaxseeds.
Smoothie pros who love to experiment can even add vegetables and greens. Such a breakfast smoothie supplies besides of complex carbohydrates and dietary fibers, also proteins, calcium and magnesium. The result is a high fiber breakfast for weight loss.
Click here for my nutrient loaded breakfast smoothie, which consists of 7 whole foods.
3. Breakfast with whole grain bread
With 1-2 slices of whole grain bread topped with a clean eating spread you ensure a simple and great start in the day. If you can’t buy 100 % whole grain bread in your region consider baking your own loaf. Click through to my 3-minute dough recipe, consisting among others of whole wheat meal, oats and flax seeds: Whole wheat bread recipe
I recommend topping your bread with plant-based spreads based on nuts, seeds, legumes, vegetables, herbs, spices or fruits. Click here to get some inspirations: clean eating spreads
4. Morning meal with eggs
Fact is that animal based foods don’t contain any fiber. The same is of course true for eggs. So it is no coincidence that I share mostly plant based breakfast ideas with you. If you love eggs and miss them on my breakfast list you might want to combine them with fiber rich green beans or black beans. That way you can easily create a filling, nutrient dense, high fiber breakfast. The addition of whole grain bread or whole grain toast will further increase your fiber consumption.
Click here for the recipe: scrambled eggs with green beans
5. Quick breakfast just with fruits
I’m aware that this minimalist type of morning meal is not for everybody. Starting your day just with fruits is perfect if you have little time or a lazy digestion and know that you’ll get that day a wholesome and filling lunch and dinner. It’s also perfect for you if you think you can’t eat anything in the morning.
Green pears or kiwis and 1 liter of fruit tea used to be my breakfast for many years when I was working in the corporate world. It is quick, easy, fiber-rich and keeps your bowels moving. This was important in a time where I spent many hours in my car, commuting to the company I was working for.
Maximize your intake!
Although pears and kiwis are fiber rich fruits, you can maximize your fiber intake with fruits by spooning passion fruits for breakfast. They contain three times as much fiber than pears or kiwis do. Or how about a cup of raspberries with a bit of Greek yoghurt? 100 grams of raspberries contain 6.5 grams of fiber, that’s more than twice as much as pears or kiwis. (See chart below) Worth to mention in this context are also dried fruits like figs, apricots and prunes which make a great, naturally sweet addition to any muesli instead of using e.g. maple syrup.
Creating a healthy breakfast for busy mornings was never easier. With breakfast ideas number 1-4 you can start even a challenging day, the satiation lasts long and the microbiome also gets the necessary nutrients for its proper function.
Wishing you an amazing start of the day, full of energy, joy and pleasure:)