Surely throughout your life you have heard that breakfast is the most important meal of the day, right? However, there are times when it is difficult for us to take eating a good breakfast seriously and we take the first thing that comes into our sight without realizing that, perhaps, we are damaging our health more than we think.
In addition, as you may have already noticed, fiber is one of those components that we need to face the day to day. What better way to incorporate it into your diet than with a good breakfast? In this article we help you carry out this task with fiber-rich breakfast recipes with which you can avoid constipation and lose weight. Let’s see it!
Conditions to prepare a good breakfast
Before starting to list all those delicious recipes to eat fiber first thing in the day, you need to take two premises into account: planning and time.
-
Planning
Planning breakfast is the fact of stopping to think just for a while what you are going to eat. Why is this so important? When we plan we make clear what our goals are and it costs us a little more to skip them. If with breakfast you intend to avoid constipation and lose weight, you will have to look for ingredients that help you to do so and think about how you are going to distribute them during the week. The key is that it be varied and not bore you so that you can execute the plan well and not skip it.
-
Time
If what you want is to make a breakfast with the contributions that we have just indicated, you cannot get up with the time very close to do it quickly and running. You must dedicate a minimum of 15 minutes to breakfast. Ok, this will mean getting up a little earlier, but think about the benefit that spending a little time sitting down, having a quiet breakfast and being relaxed can bring you. You will not be running from the first hour.
The importance of fiber at breakfast
- We usually keep in mind that fiber is necessary in our day to day but, on some occasions, putting it into practice costs us a little more. Experts recommend providing our body with between 20 and 30 grams of fiber a day and much of it can come at breakfast.
- Fiber is a food component of plant origin whose main contribution is to prevent constipation and promote intestinal transit. But it also provides us with other benefits: it helps control obesity, prevent cardiovascular diseases and lower glucose and cholesterol levels in the blood. That is why it is very important to have a daily fiber intake in our diet.
- Derived from these fiber-rich breakfasts, we can benefit from something else: lose weight. Most of these plans have ingredients that make us satiated and this will give us great control when it comes to snacking between meals. In addition, we will be consuming good fats, vitamins, minerals and antioxidants, providing us with a large amount of energy with hardly any calories.
4 ideas for varied breakfasts rich in fiber
-
Breakfast with cereal
Cereals are the stars of the children’s first meal before going to school and, why not, that of adults too. They have a large fiber component, are satiating and will bring you a lot of energy. Of course, you must choose them well because many of them also have a large amount of sugar, so pay close attention to the label when you go to buy them.
The most recommended cereal is oats. It is very complete since, on the one hand, it is rich in carbohydrates, good fats, vitamins and minerals. In addition, it will give you energy for the whole day and will help your intestinal system, prevent constipation and support you in maintaining a healthy diet. You can consume it both boiled or mixed with yogurt or milk, a fun and fresh way to have breakfast in summer. Another very recurring option is to make oatmeal cookies. They will be very easy to prepare and will be an option that you can have for breakfast for several days in the most comfortable way.
-
Breakfast with assorted toasts
A good way to eat fiber for breakfast is to do it with toast. Starting with the base, it is important to choose a good bread: those made from cereals or whole grains have more fiber, so they will be perfect for this type of breakfast. Sometimes, choosing the bread that we like the most and suits us is not easy, so our recommendation is that you try different varieties and, if you dare, you can even try making it yourself.
With respect to what the toast should have, we must differentiate between two options: sweet or salty. If you are more of a sweet tooth, we recommend jams that have a high percentage of fruit and a low percentage of sugar (once again, if you dare to make it yourself, much better!). This way we will be able to give our breakfast a sweet touch but also full of fiber, which is contained in fruits. Among the pieces that contain the most fiber we can find kiwi, banana, plums, figs or pears.
If, on the other hand, you are saltier, you can opt for a few slices of tomato (or crushed natural tomato) with avocado, turkey or cheese. This way we will be adding vitamins and antioxidants to our fiber intake. To this option you can add a juice or a piece of fruit to definitely complete the breakfast
-
Breakfasts with yogurt
Yogurt is one of those rich, easy-to-prepare, fresh breakfasts that you can leave made the day before. You can add the seeds you want (for example chia) and the fruit you like the most to the yogurt. The latter can be a kiwi since they are very rich in fiber and perfect for helping your intestinal system, although you can also decide on the apple, which will help you fill up and not feel hungry in a few hours.
You can also add red or forest fruits to your yogurt and to make it more fun you can add nuts. Walnuts, pistachios, almonds and many more also have a large amount of fiber. Keep in mind that, to prepare this breakfast, you have to leave the seeds to soak in milk, water or yogurt from the night before.
-
Have breakfast with a delicious smoothie
One of the most daring options in terms of breakfast is to bet on the shakes that we commonly known as detox. The varieties to make this type of breakfast are many, depending on the fruits and vegetables that you like or that you fancy for breakfast. As you already know, these products are very rich in fiber and will help us to follow a diet rich in antioxidants and vitamins, as well as low in fat.
Spinach, chard or raw carrots are one of the great options to make these smoothies due to their high fiber content. For example, you can wash a few hours of spinach, split a kiwi and crush it all in a blender to which you will add a little water until you get a fine and light smoothie. You can also dare with apple or celery… It’s up to you!
Remember that the most important thing is to make a plan that you really want to comply with because breakfasts you like or motivate you. Choose the ingredients well and enjoy eating healthy!