How to Get More Fiber in a Breakfast
It can be hard to get enough fiber each day in the typical American diet. There are many specialty products available today to help consumers get around this obstacle and start taking advantage of fiber's health benefits. Eating enough fiber can help fight inflammation and cancer of the digestive tract. It can also contribute to better weight management and a decrease in your risk of developing heart disease by lowering cholesterol. Fiber is present in whole grains, oats, fresh fruits and vegetables, and fiber supplements. Here are some ways to start your day off right by including more fiber in your breakfast.
Instructions
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Choose a breakfast cereal that has at least three grams of fiber per serving. There are some brands of breakfast cereal specifically formulated to be a primary source of fiber in a diet. They can have as much as thirteen grams of fiber per serving. The recommended amount of fiber per day is twenty-five grams.
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2
Add fresh fruit to your hot or cold breakfast cereal. Many fresh fruits like bananas and strawberries are a delicious and naturally high-fiber addition to your meal. If you run out of fresh fruit, opt for dried fruit such as raisins, dried cranberries, or banana chips.
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3
Buy double fiber, whole wheat bread, bagels, or English muffins to make toast and breakfast sandwiches. Each slice contains double the amount fiber in one slice as compared to regular whole wheat bread. Remember to check food labels and compare fiber content from brand to brand because each one can vary somewhat.
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Make a fruit smoothie from breakfast made with frozen fruit, fresh fruit, orange juice and honey. For an extra nutritious ingredient, add one or two spoons of ground flaxseed for a dose of healthy omega-3 fatty acids.
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Replace low-fiber breakfast grain options with oatmeal or granola bars. Some low-fiber options include grits, toaster pastries, and/or white bread.
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Add a colorless, tasteless fiber supplement to your morning juice.
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Tips & Warnings
Fill a large bottle of water two to three times each day. Keep it with you at all times and sip it throughout the day to meet your body's need for more water when you increase your fiber intake.
Be sure to increase water intake as you increase fiber intake. Take notice of how much fiber you're currently eating each day and be careful to slowly increase it each day. A sudden increase in fiber consumption can lead to painful and uncomfortable constipation. Expect to have more frequent bowel movements as you get more fiber in your breakfast.
