Breakfast is the perfect opportunity to take in healthy nutrients that help start your day off right. It is the most important meal of the day, and luckily for us, it tends to be the cheapest as well. Foods like oats, whole wheat pancakes, eggs, fruits, and berries don’t cost much and yet they are able to bring numerous benefits to your body. I believe that eating foods that are good sources of fiber is the best way for people to lose weight.
There are many foods that are good sources of fiber, and the goal for this article is to help you choose great breakfast foods that are rich in fiber. Fiber is best eaten in the morning since it helps stave off your hunger throughout the whole day if you are smart with your intake. Being able to have a hearty breakfast and be totally satisfied until dinner is a valuable thing to have when maintaining your fitness levels!
What is fiber?
According to Harvard’s School of Public Health, dietary fiber is a complex carbohydrate that the body cannot digest on its own. Instead, it passes through the stomach and small intestine with most of it still in its normal molecular composition. Although it may seem bad at first since it appears that your body cannot digest it, it is actually very important for your blood sugar levels. Its purpose is to help the body digest other foods more easily.
Most carbohydrates break down into glucose that the body can use for energy. These include simple sugars and refined wheat, which usually can have a few undesirable effects on your body. These effects include a reduction in testosterone in men, and weight gain in both genders. The body absorbs glucose and uses it as energy in a quick manner. This may lead to overeating if you have a bad habit of grabbing these foods in place of actual meals.
This creates a nasty cycle where you constantly consume these unhealthy foods in excess in order to satisfy your cravings. If you have ever reached in the pantry to grab just one more cookie, or in the freezer to have just one more scoop of ice cream, you know exactly how bad this cycle can be. The only way to break out of this cycle is to stop buying these foods.
Keep in mind that not all simple carbohydrates are bad for your health. Fruits like strawberries and bananas are great sources of glucose energy. These fruits contain antioxidants which protect your body from the negative effects of sugar.
Dietary fiber, on the other hand, keeps you full longer and is the best way to get your carb intake for the day. If you want to focus on healthy carb intake, start by consuming more fibrous foods. It is the greatest step you can take to ensure your body is getting high-quality calories from carbohydrates.
What are the two types of fiber?
There are two types of fiber: soluble and insoluble fiber.
Soluble fiber
Soluble fiber passes through the body undigested, and when it reacts with water, it becomes a smooth gel. This gel acts as a natural trap. It catches undigested food and makes them pass more slowly, so full digestion happens later. This trap also helps the body catch and absorb nutrients from food.
As a result, soluble fiber enhances the nutrient intake of the foods you eat, as well as providing other benefits. It can help lower total cholesterol levels, mostly from LDL (bad) cholesterol. It is also great for those suffering from diabetes as it improves the glycemic index.
Remember, soluble fiber slows digestion.
Soluble fiber can be found in oats, apples, barley, flax seeds, certain fruits like strawberries and citrus, and many more.
Insoluble fiber
Insoluble fiber is the main type of fiber that does not get digested or change form. When you think of fiber, this is the type that you usually think of. Whole grains are the most popular source of insoluble fiber.
It has a very different role in the digestive system compared to soluble fiber. Insoluble fiber absorbs water and sticks to your stool, making it much easier for the body to process it. Thanks to insoluble fiber, the body’s stool is able to pass through the intestines much more smoothly. This gives the body a chance to absorb more nutrients from food.
Waste management and constipation relief are the main benefits of insoluble fiber, as well as reducing cholesterol levels and improving bowel health. It also prevents hemorrhoids and cancer that stem from poor colon health.
Remember, insoluble fiber speeds up digestion by promoting smooth bowel and nutrient movement.
Insoluble fiber can be found in whole wheat, beans, nuts, berries, and more.
If you’re looking to incorporate both types of fiber, eat vegetables like broccoli, cauliflower, and potatoes. As such, they are great for midday snacking and contain vital nutrients. Don’t worry too much about which type of fiber you eat, you should focus on eating more fiber in general, no matter its type.
High-quality breakfast foods that are good sources of fiber
Wheat bran flakes
This mighty, fortified cereal shouldn’t be consumed beyond the recommended daily intake, but is nonetheless a great source of fiber. I recommend you buy your bran flakes from a reputable source, since high-quality bran flakes provide ample fiber, protein, vitamins, and minerals. It is great for digestion, heart health, and bone health.
Try combining a cup of bran flakes with some skim milk and eat it along with a nice veggie or meat omelet. You will be shocked at the amount of energy this will give you for your day!
Whole wheat pancakes
People sometimes frown upon pancakes because they possess too many calories in carbohydrates. In addition, they can sometimes require a lot of preparation before you dig in to them. But eating them whole wheat along with some berries is a great idea! It is one of the best whole wheat breakfast recipes you can make because it is great at warding off midday cravings.
The best part about these healthy pancakes is that you can batch create a bunch of them and store them in your fridge. Just warm them up in the morning for a quick and satisfying meal. Don’t be afraid to spice your pancakes up with some maple syrup or butter, and serve them with a glass of milk, coffee, tea, orange juice, or water.
Peanut butter oatmeal
This popular breakfast is packed with protein and is one of the healthiest breakfast foods you can eat. Peanut butter and oats provide similar nutrients to the body, but work twice as well when paired together. It is easy to warm up your oatmeal in the microwave and stir some peanut butter inside it.
Other nut butters like almond butter and cashew butter can also be good mix-ins for your oatmeal. Pistachio butter in particular is great if you are looking to gain muscle fast or increase your metabolism. Two or three tablespoons of nut butter work best for your oatmeal, although scooping in more won’t hurt much to do.
Apple smoothie
Not only are apple smoothies rich in insoluble fiber, they also emit a nice autumn vibe as well. Combining an apple with a banana in a blender is essential for this recipe. Everything you add after that mainly comes down to personal preference. Not only are apples great sources of fiber, they also contain plenty of antioxidants and vitamin C.
Add in some lemon and lime for enhanced flavor and fiber, or add some oats and almond milk to make your smoothie richer. Throw in some peanut butter or protein powder for extra protein.
Quinoa and lentil pilaf
Often cited as a great food idea for dinner, this nutrient powerhouse also works great for breakfast. Quinoa and lentil are good sources of fiber and protein and contain tons of vitamins and minerals. Chopped Marcona almonds and coconut oil found in pilaf also provide healthy fat intake for your body. Lentils and quinoa are packed with protein, so this dish provides you with practically every nutrient you need for a balanced breakfast. It may not be the first idea you think of when searching for a good breakfast, but its nutritional benefits beat out many other dishes.
Conclusion
High-quality fiber is not difficult to find. It is far better for your health in the morning than refined wheats and coffee. Fiber enhances your metabolism and digestion so that you can tackle your day with strength and confidence. In general, the best breakfast foods to eat that are good sources of fiber are whole wheats, fruits, and vegetables.
