How to Prepare a Breakfast Full of Fiber

Nutritionists suggest 30 or 40 g of fiber each day, but most Americans average only about 10 g per day. Fiber not only helps to reduce the risks of heart disease and other medical conditions, it also promotes healthy digestion and elimination. Breakfast is the most important meal of the day, and with a few tips you can get most of your daily fiber intake in your first meal.

Difficulty:

Moderately Easy

Instructions

Things You'll Need

• Whole grains (oatmeal, bran flakes or granola)
• High fiber fruits (pears, apples, grapefruit, berries or bananas)
• Avocado
• Yogurt
• High fiber breads (whole grain)
• Nut butters (peanut, almond)

1. Prepare a whole grain base for your breakfast, varying your selection each day for variety. You might make a bowl of hot oatmeal, serve yourself sugar-free bran flakes or even enjoy a mix of high fiber whole grains, seeds and nuts by choosing a sugar-free granola.

2. Choose high fiber fruits to compliment your whole grain breakfast. Fruits are some of the best sources of fiber and are a delicious way to start the day. While all fruit contains some amount of fiber, the best sources come from pears, apples, raspberries, bananas and grapefruit.

3. Accompany your fruit and grains with a creamy high-fiber topping. You can blend equal parts of avocado and yogurt for a sweet substitute to milk. Avocado is extremely high in fiber and healthy fat and when blended with yogurt offers a delicious creamy texture but does little to change the taste.

4. Have a high fiber piece of whole grain or oat bread toast and top if off with a delicious nut butter. Almond butter may be the best source of fiber, followed by peanut butter for two delicious choices to help you prepare your high fiber breakfast.

Tips & Warnings

• Remember that you don't have to use all of the foods mentioned here for each breakfast. You can mix and match when you prepare your meal. Including some of these foods in your breakfast will ensure a greater intake of fiber.