These High Fiber Breakfast Recipes are packed with healthy ingredients and will help keep you full until lunch time.
(Disclosure: Some of the research mentioned below was obtained at a symposium I - Regan - attended courtesy of a partial sponsorship by Beneo. I was not asked to write this post, nor am I being compensated to do so.)
Around the Healthy Aperture team, we've got no shortage of die-hard breakfast fans.
I -- Regan -- make every morning a much bigger meal production than I do even for dinner. Maybe it's because I'm an early bird, but there's just something about cooking something new, special and exciting for my kids each morning that gets us all excited to start the day.
And I -- Lindsay -- have been known, on occasion, to skip lunch or dinner if I'm crazy busy or totally exhausted...but I'd be hard-pressed to remember a time when I skipped breakfast. Feed me within 20 minutes of waking up or the day is automatically headed for disaster!
While we all can fall into the habit of eating the same thing for breakfast day after day, it's for good reason. A go-to breakfast of rolled oats + fruit (usually chopped apples or pears) + milk + peanut butter + pumpkin seeds + a sprinkle of flax and some chocolate chips = a delicious and nutritious breakfast option that's full of fiber. It an energy boost that provides enough fiber to keep anyone full for several hours.
(Tip: If you're an oatmeal fan like we are, but get tired of eating the same bowl over and over again, check out this roundup of 35 Ways To Avoid Oatmeal Boredom! You could try a new version each week for the next 8 months!)
But even if oatmeal isn't your thing, there's still good reason to focus on a high fiber breakfast to start each day. Not only does fiber play a key role in keeping things moving and helping you feel full and satisfied, but it's also one of THE best ways to keep the healthy bacteria in your GI system, well, very healthy and very happy.
You've probably heard reports recently mentioning the "gut microbiome" or "microbiota." Those are just super-sciency sounding terms referring to the BILLLIONS of bacteria living inside your insides. While people seem to understand that "probiotics" (think fermented foods like yogurt, kefir and kimchee) do a good job of boosting the amount of those bacteria, it's actually the FIBER you eat (also know as the "prebiotics") that these bacteria feed off of to grow and thrive. And while a "thriving" colony of bacteria may not sound like something you want, it IS when it's "beneficial" bacteria. Which brings us back to why we want you to eat more fiber:
Increased Fiber = Increased Good Bacteria
Increased Good Bacteria = Decreased Bad Bacteria
Decreased Bad Bacteria = Happier, Healthier YOU
There are a lot of different ways to add fiber to your diet. We've selected some recipes below that all offer a good boost of fiber-rich foods first thing in the morning. But it's important to focus on fiber-rich foods throughout your day. Build your meals around beans, whole grains, fruits and vegetables for natural, food-sources of fiber.
And if you're looking for quick-and-easy sources of fiber on the go, you can choose fiber-enriched foods like cereals/cereal bars, nut-and-fruit bars and even some brands of yogurt (a double dose of both probiotics and prebiotics). You'll often see them labeled with "chicory root" or "inulin" (same thing). It's a very soluble, fermentable fiber that's been shown to help increase numbers of good bacteria (and tastes kinda sweet, which often means less added sugar in the product you chose.) One word of caution though: as we've mentioned, increasing fiber means increasing healthy bacteria... which can lead to tummy upset if you go too fast. So aim high (25 to 35 g of total fiber per day), but start slow. If you want to follow our lead, we suggest breakfast as the best place to start!
Check out the recipes below and let us know which ones you're excited about trying!
Perfect for a weekend treat or freeze some for a busy weekday morning breakfast.
Wild Blueberry Pancakes via Real Mom Nutrition
Make a batch on the weekend and serve daily with a glass of milk.
Healthy Bran Muffins via Healthy Aperture
A great way to add some extra vegetables to your morning.
Chocolate Chip Spinach Oatmeal Waffles via Klipfit
This would be the perfect breakfast after a tough morning workout!
Nutty Date Smoothie via Homemade Nutrition
Prep the night before for an easy morning meal.
Probiotic-Packed Bircher Oatmeal via Healthy Aperture
The perfect way to top your favorite yogurt.
Pumpkin Seed & Chia Granola via The Nutrition Adventure
A kid-friendly option that's also great for snack time!
Whole Grain Blueberry Breakfast Bars via Healthy Aperture
Packed with nutrient-dense beans and greens and can be made ahead of time and frozen!
Spinach & White Bean Breakfast Quesadilla via Well Plated
A fiber-packed breakfast that will keep you full until lunch.
Peach Flax & Walnut Oatmeal via Wholefully
A high-fiber grab & go breakfast option the kids will love!
Chocolate Bean & Oat Bars via Runnin Srilankan
Veggies have fiber too!
Cheesy Kabocha Breakfast Burrito via Spabetti
Add beans to breakfast for a boost of protein and fiber.
High Protein Avocado Toast via Abbey's Kitchen
Prep these on the weekend and pre-portion into Ziploc bags for breakfast during the week.
Quinoa Breakfast Bars via The Lean Green Bean
A great way to use up those ripe bananas!
High Fiber Banana Muffins via Healthy Aperture
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