By: Marina Delio
Whole grains, beans, legumes, and fruits and vegetables are all exceptional sources of fibre. To ensure your daily fibre intake is high enough, it’s a good idea to eat a high-fibre breakfast each morning. Starting your day with fibre will keep you feeling full until lunchtime. Here are some delicious fibre-rich breakfast ideas to get you started.
1. Overnight Berry Oatmeal
Berries have more fibre than other fruits, with raspberries weighing in at around 8 grams per cup. In a canning jar, shake together 65 grams (1/2 cup) oats, 160 millilitres (2/3 cup) milk and 60 millilitres (1/4 cup) raspberries.
Sweeten to taste, seal and refrigerate overnight. In the morning, your oatmeal will be ready to eat! Top with more fresh berries and a sprinkling of seeds or nuts.
2. Tex-Mex Egg Scramble
Sauté chopped peppers and onions in a skillet with a little olive oil. Then add a beaten egg and some black beans and stir until the egg cooks. Serve this dish with a dash of hot sauce or wrap into a tortilla. For even more fibre, add a slice of avocado.
3. Add Seeds and Nuts
Seeds and nuts are high in fibre and add a tasty crunch to any breakfast. Fifteen millilitres (1 tablespoon) of chia seeds packs in about 6 grams of fibre. Sprinkle chia seeds over plain Greek yogurt with fresh berries. Blend flax seeds into a smoothie or mix into your oatmeal.
4. Whole Grain Toast
Whole grains are an excellent source of fibre, so always choose whole grain breads and cereals. For a satisfying breakfast, top whole-grain toast with almond butter, blueberries and raspberries in the summer, or raisins and banana slices in the winter.
5. High-fibre Egg Sandwich
Avocados are an excellent way to consume more fibre. Can you believe one single avocado contains around 14 grams of fibre? Top a toasted whole-wheat English muffin with half of a smashed avocado, a pinch of sea salt, a fried egg, a few baby spinach leaves and a slice of tomato.
6. Homemade Muesli
Muesli is a fibre-dense cereal low in sugar. Take five minutes to stir together a batch and you’ll always have a high-fibre breakfast on hand. Mix together 950 millilitres (4 cups) of rolled oats, crisp brown rice, or any combination of the two, with 120 millilitres (1/2 cup) flax meal or wheat bran, 120 millilitres (1/2 cup) hulled sunflower seeds, 240 millilitres (1 cup) sliced almonds and 240 millilitres (1 cup) raisins or any chopped dried fruit. Enjoy with cold milk or yogurt and fresh berries.
Sometimes drinking your fibre is easiest first thing in the morning. Add juice to your blender so that it comes to the top of the blades. Add 240 millilitres (1 cup) of your favourite frozen fruit and about 115 grams (5 ounces) of yogurt and blend.
For an even bigger fibre boost, add 240 millilitres (1 cup) of fresh baby spinach. If you blend until there are no longer any visible spinach pieces, you won’t even be able to taste the greens.
With recipes as delicious as these, getting extra fibre will feel like the silver lining. Happy breakfasting!
Marina Delio is a wife, mom, and the author of the Yummy Mummy Kitchen cookbook and blog. She loves cooking, gardening, running, photography and spending time outdoors with her family and their three egg-laying chickens.