A fiber-rich breakfast can support healthy digestion, help you stay full longer and improve blood sugar levels as well as cardiovascular health. According to nutritionist Morgan Pearson (MS, RD), working at the Mayo Clinic Nutrition Center, "it is not necessary to eat oats every day. There are dozens of other flexible, delicious and high-fiber options."
Here are 12 suggestions to help you start your day fully:
Avocado toast: A slice of whole-wheat phi noodles with half an avocado provides 7g of fiber, along with good fats and potassium.
Chia seed smoothie: Fruit, chia seed, yogurt mixture contains up to 9g of fiber. You can add protein powder.
Peanut butter banana bread: Peanut butter, banana and whole wheat pancakes create a 9g fiber and energy dish.
Yogurt: Greek yogurt, berries, granola and chia seeds are rich in probiotics and 9g of fiber.
Breakfast Tacos: Corn cakes, quail eggs, avocado, pico de gallo and cheese provide 7g of fiber and protein.
Chia Seed Pudding: Dairy chia seeds with fruit, walnuts for 10g of fiber and omega-3.
Stir-fried: max max with spinach, mushrooms, onions and whole-wheat phi noodles provide 7g of fiber.
rolls: Eggs, baked sweet potatoes, vegetables, and whole-wheat tortilla cakes contain up to 13g of fiber.
fried eggs: Stir-fried vegetables with eggs, eaten with grilled banh mi help supplement antioxidants and 7g of fiber.
Whole wheat pancakes: Peanut and berry avocado, provide 10g of fiber and an irresistible delicious taste.
Clam muffins: made from wheat bran, fruits such as apples, blueberries, containing about 5g of fiber per plot.
Stir-fried tofu: Tofu with spinach, mushrooms, tomatoes and baked balls brings 10g of fiber and vegetable protein.
Summary:
Without oatmeal, you can still create fiber-rich breakfasts with ingredients such as vegetables, nuts, tofu, yogurt and whole-wheat spinach. "The key is to diversify and combine foods together in a smart way," expert Morgan Pearson emphasized.
