This breakfast has more fiber than a plate of salad!
When we think of foods rich in fiber, we usually think of salads and leafy vegetables. But what many people don't know is that a well put together breakfast can contain more fiber than a plate of salad - and still be delicious, practical and satiating!
The star of this meal? A functional combination of oats, chia, fruit and seeds, which provides a real boost of fiber to start the day energized and healthy.
Why is fiber so important?
Dietary fiber is essential for intestinal health, blood sugar control, satiety and even cholesterol regulation.
According to the World Health Organization (WHO) and the American Dietetic Association, the recommended fiber intake for adults ranges from 25 grams to 38 grams per day, but most people consume far less than that.
High-fiber breakfast: what does it include?
A simple breakfast can easily surpass a plate of salad in fiber content, depending on the ingredients. Here's an example of a powerful combination:
Practical recipe:
- 3 tablespoons of oats (flakes or bran): 6 grams of fiber
- 1 tablespoon of chia: 5 grams of fiber
- 1 medium mashed banana: 3 grams fiber
- 1 tablespoon ground flaxseed: 2 grams fiber
- 1/2 cup chopped strawberries or apples: 1.5 grams fiber
- 1 pot of natural or vegetable yogurt (optional)
Approximate total: 17.5 grams of fiber in a single meal!
Now compare: a typical plate of salad with lettuce, tomato, carrot and cucumber can have between 4 and 7grams of fiber, depending on the quantity and variety of vegetables used.
What are the benefits of this meal?
This type of breakfast is
- Rich in soluble fiber (which helps control cholesterol and blood sugar)
- Promotes satiety, preventing hunger spikes throughout the morning
- Improves intestinal transit
- Slowly absorbed source of energy, ideal for keeping you going
- Versatile and tasty and can be customized with different fruits, yogurts and seeds
In addition, regular fiber consumption is associated with a reduced risk of chronic diseases such as type 2 diabetes, cardiovascular disease and obesity.
Maintain a healthy diet throughout the day
Salads are great - but you don't have to limit yourself to them to reach your fiber goal for the day. A well-planned breakfast with ingredients such as oats, chia and fruit can be even more efficient and tasty.
If you're looking to improve digestion, control your appetite and maintain a healthy diet, try including this type of meal in your daily routine. Your gut (and your health) will thank you!
References:
- Slavin, J. (2008). Dietary fiber and body weight. Nutrition, 24(5), 411-418.
- Harvard T.H. Chan School of Public Health - The Nutrition Source: Fiber
- USDA FoodData Central - Nutritional values of oats, chia seeds, and fruits.
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