High-Fiber Breakfasts To Try For Good Gut Health

Why does fiber play an important role in our diet? Eating Fiber-rich food is essential to stay healthy. A fiber-rich diet gives the advantages of preventing constipation in digestion, lowering the risk of type II diabetes, lowering heart disease, decreasing stroke, and the risk of bowel cancer. The key to getting all these benefits is to ensure that our diet has a good amount of fiber from foods like legumes, fruits, vegetables, whole grains, seeds, beans, and nuts. This food will ensure that you have a well-balanced diet. Anyone above 18 years old should have 20-30 grams of fiber every day. Let’s see the Top 20 best healthy, nutritious, and fiber-rich foods that you must include in your weekly diet in the morning.

1.Apple

The fiber content of a medium-sized apple is about 4.5 grams. Apple should be eaten with apple skin to get good fiber. This healthy food contains soluble fiber that helps in the reduction of blood cholesterol levels. Pectin is a prebiotic, which is found in apples. It is a form of fiber. Eat an apple with skin in between your meals to get enough fiber.

2.Banana

This fruit is available in all seasons and is the most common seasonal fruit. One medium-sized banana contains three grams of fiber, which is only 10 % of the daily fiber content. Eating one banana every morning before exercising every day, will give you instant energy. Banana improves digestive health. It is recommended to have bananas in diarrhea.

3.Green Peas

Green Peas or mutters contain high fiber. One cup of boiled green peas contains about nine grams of fiber. High fiber decreases the number of calories you eat throughout the day and also controls hunger. Poha, with one cup of boiled green peas and ground nuts, can be the best breakfast, salad, or evening snack.

4.Chia Seeds

Why to eat chia seeds? Chia Seeds contain roughly 10 grams of fiber per ounce. It lowers insulin resistance, reduces the risk of metabolic health, and improves blood sugar levels. Chia seeds are very easy to eat. It can be eaten raw or soaked. Chia seeds with oatmeal, smoothies, or pudding is the best breakfast option.

5.Oat Meal

Oat Meal is a highly nutritious whole grain. Rolled or crushed oats have all the nutrients and do not take much time to cook. One cup of cooked oatmeal contains about five grams of fiber. Oat has beta-glucan, which helps to decrease cholesterol and blood sugar levels. Cooked oatmeal with water or milk can be the healthiest breakfast.

6.Almond Milk

Almond milk is a good source of potassium, magnesium, vitamin D, calcium, healthy fats, vitamin E, and minerals. Drinking almond milk with dates daily can reduce the risk of heart disease. One cup of almond milk contains 0.5 grams of fiber. Almond milk contains roughly 8 grams of fiber per ounce.

7.Strawberry And Pineapple Smoothie

Strawberry and Pineapple Smoothie is easy to make during your busy mornings. Blend almond milk, strawberry, and pineapple. Adding a bit of almond butter can give the essence of richness and filling protein. Strawberry and pineapple smoothies can give you roughly 3–7.6 grams of fiber per serving without preservatives.

8.Spinach Smoothie

Spinach is a superfood and a source of antioxidants, vitamins A, vitamin C, and vitamin K. This healthy and nutritious green smoothie gets its creamy texture from the banana or avocado. It is a go breakfast in the morning. Spinach can be used raw and cooked. One cup of cooked spinach contains four grams of fiber per serving.

9.Artichokes

Artichokes are one of the highest-fiber-producing vegetables. One medium-sized artichoke contains 10 grams of fiber. The darker the color, the amount of fiber content is higher. Artichokes help to lower blood sugar levels, improve heart health, and reduce inflammation. Eating about 2 or 3 artichokes per week is beneficial.

10.Carrots

Carrots are a source of high fiber, lutein, zeaxanthin, vitamin K, vitamin C, vitamin B, and antioxidants. One medium-sized carrot provides 1.7 to 2 grams of fiber. Carrot contains pre-biotic Pectin, which can lower blood sugar levels.

11.Sweet Potato

One medium-sized Sweet potato, which is cooked, boiled, and without skin contains a high amount of Fiber nearly 3.78 grams. One large-sized sweet potato provides six grams of fiber. It is a perfect high-fiber vegetable for ingredients like eggs, fiber-rich vegetables, and beans. You can add them daily to your diet.

12.Breakfast Salad

Why not try a breakfast salad at breakfast time? Preparing a salad is an easy and delicious way to increase your daily fiber intake. Add your favorite leafy greens, cherry tomatoes, arugula, or spinach, with hard-boiled eggs, seeds, beans, and cheese. You can have it cooked, raw vegetables, savory, or sweet salad combinations.

13.Coconut Flour

Per quarter cup of Coconut flour contains ten grams of fiber. It can boost the fiber content when added to breakfast dishes like pancakes or parathas. You can use coconut flour in replacement of all-purpose flour to make fluffy, airy, and filling pancakes. Add chopped fruit, chopped nuts as the topping, and a drizzle of maple syrup for a healthy breakfast.

14.Corn

Corn is an excellent source of fiber, vitamins, Magnesium, Potassium, and minerals. One cup of corn contains 4.6 grams of fiber. One hundred grams of boiled yellow corn contains 2.4 grams of fiber. Corn plays a critical role in controlling cholesterol and prevents constipation.

15.Berries

Berries provide potassium, magnesium, Cobalamin, Vitamin B6, Vitamin C, Vitamin K, and fiber. Raspberries have 6.5 grams, Blackberries contain 5.3 grams, Strawberries provide 2 grams of fiber, and Blueberries have 2.4 grams of fiber.

16.Cauliflower

Cauliflower is high in fiber. One cup or 107 grams of raw cauliflower contains two grams of fiber. Adding one cup of cauliflower per week will give health benefits without any risks.

17.Avocado Slices (With Eggs Or Toast)

Why Avocado is Good for You? Because Thirteen grams of fiber is present in a whole avocado. It gives the feeling of fullness. It makes a great choice for the morning breakfast.