If you're looking to lose weight or simply improve your nutritional status, add more fiber to your day, starting with breakfast. A healthy intake of dietary fiber will improve your regularity, help you feel full after eating, and improve your overall health.
Fiber isn't entirely digested by the body; most of it passes right through. Fiber may not be the sexiest topic in the world, but getting enough is part of the regular body maintenance that helps avert disaster down the road.
Consuming enough fiber will actually make it easier for you to reach your weight-loss goals. So you'll look better, sooner, by hitting your daily fiber intake.
Come to think of it, fiber is kind of sexy.
Add Flaxseeds to Your Cereal
The first way to boost your dietary fiber intake at breakfast is to add flaxseeds to your bowl of cereal. Flaxseeds do more than boost the fiber content of a meal. They also supply a nice dosage of essential fatty acids.
Flaxseeds have a mild, nutty flavor that goes with about any cereal. If you aren't fond of their taste, don't worry. Chances are your taste buds won't notice that flaxseeds are in the mix. But your colon will thank you kindly.
If you choose milled flaxseeds, include them in low-sugar jam on whole grain toast, in yogurt, cottage cheese or in muffin mixes, pancakes and protein shakes.
The options are various with flaxseeds, so don't be afraid to experiment. Make sure to watch how many you eat, though. Flaxseeds are high in calories per serving and can really add up.
Swap Breakfast Cereal For Rolled Oats
A great way to boost fiber intake during breakfast is to exchange your usual bowl of cold cereal for rolled oats. Oats are devoid of added sugars and contain more soluble fiber than cereal. As a result, they take longer to digest in your system, which will help with blood-sugar management throughout the entire day. If you have time, slow-cooked oats are superior in nutritional status. If you're pressed for time, regular quick oats still work, provided they have no added sugar.
Sprinkling cinnamon on top can amplify the blood-sugar-friendly vibes. The spice has been shown to support glucose metabolism. For even more fiber power, augment your oatmeal with a spoonful of almond butter or sliced apples for a fiber boost.
Doing a clean bulk? Consider eating oatmeal cold, much like you would a cold cereal. This will take up less room in your stomach, an important consideration in muscle building, since people struggle to meet daily calorie requirements for growth.
Mix Blackberries With Your Protein Pancakes
Blackberries are one of the best fruits to mix with your breakfast. They have more fiber than other berries, and their large size works well with whole-grain foods.
For a change of pace, toss blackberries in protein pancake batter, or on top of finished pancakes along with sugar-free syrup. Blackberries also mix beautifully in yogurt, with or without flaxseeds.
Add Vegetables To Egg Whites
People recognize that vegetables are unbeatable sources of dietary fiber, yet they often fail to add them to breakfast - which is when they can do the most good. Part of the reason is that most traditional breakfast foods don't easily accommodate vegetables.
But all you need are some veggies and a little creativity. One of the best ways to boost vegetable intake at breakfast is to toss finely chopped mushrooms, broccoli, peppers and onions into your egg whites. This is a smart option for someone on a fat-loss diet. It adds bulk to meals and helps you feel more satisfied.
Eat an Apple, Not A Banana
If you're not a berry fan and go for a banana at breakfast instead, switch to an apple. A banana is a healthy fruit in terms of dietary fiber intake, but the apple is a better call.
Sliced apples taste great baked with cinnamon or honey and served on top of whole grain toast or a bagel. Consider that the next time you need breakfast on the run.
Bonus: Forego Fruit Juice
If you aim to increase protein in your diet, avoid fruit juice. People habitually drink juice with a morning meal. It's quick, easy and has a sweet taste. Fruit juice is devoid of fiber. Most dietary fiber is found in the skin of the fruit, which is removed when the juice is created.
If you're serious about upping your fiber intake, take a few minutes to eat real fruit and leave the juice in the fridge. You'll save 50 to 100 calories per serving. Fruit juice is more calorie-dense than real fruit.
The bottom line: Breakfast and fiber form a match made in heaven for your body. But if you don't combine the two, you may end up looking and feeling like hell.