While protein may get the spotlight when it comes to crucial macronutrients, it’s important not to let fiber fade to the background of your nutritional priorities. Ample fiber intake is essential for your overall health. Without enough of it, you may run into digestive issues, diabetes, increased risk of heart disease, and even difficulty losing weight. Luckily, there are so many delicious ways to fit more fiber into your diet—especially when breakfast rolls around.
So, what are the best breakfast foods for the job? We checked in with experts to find out. Read on to learn all about the benefits of fiber-rich choices like oats, chia seeds, berries, and more.
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1. Oats
There's so much to love about oats! Not only is oatmeal a delicious, versatile breakfast option, but it can also do wonders for your overall health—especially when it comes to lowering cholesterol and shedding pounds.
"Oats are a great source of soluble fiber and are known to be helpful in reducing cholesterol levels," Jesse Feder, RDN, CPT says. "The high amount of soluble fiber in oats can help absorb cholesterol from the GI tract and prevent clogged arteries over time." Also, oats happen to be one of the best complex carbs to eat to help keep blood sugar levels in control.
2. Chia Seeds
If you're looking for a way to pack even more fiber into your bowl of oats—or your yogurt parfait, smoothie, and more—consider the small but mighty chia seeds. These are an exceptional choice for nurturing heart and digestive health, loaded with a blend of soluble and insoluble fiber, they offer a dual approach to wellness. The soluble fiber helps with managing cholesterol levels, while the insoluble fiber aids in digestion, easing common digestive discomforts.
"Chia seeds expand and form a gelatin type substance in the digestive tract. This is great for slowing down digestion, increasing nutrient absorption, and helping you feel full for long periods of time," Feder says.
"They are also powerful seeds that are bursting with protein, fiber, calcium, iron, and omega-3 fatty acid," Sheri Berger, RDN, CDCES tells us. "A 2021 review found chia seeds help to increase high density lipoprotein (HDL), also known as good cholesterol and lower low density lipoprotein (LDL), also known as bad cholesterol." Perfect!
3. Spinach
Spinach can be a secret weapon for maintaining heart health, gut health, and even a healthy weight. Bursting with fiber, spinach offers a double dose of health benefits. Its soluble fiber content aids in managing cholesterol levels, a crucial aspect of heart health as we age. Meanwhile, the insoluble fiber in spinach keeps digestion running smoothly, combating common digestive issues.
Feder says this green food is "loaded with fiber and other nutrients including vitamins A, C, K, folic acid, iron, and calcium. The high amount of antioxidants is great for fighting off inflammation throughout the body, including your brain, and heart. The high amount of fiber promotes healthy digestion and nutrient absorption which is also important for whole body health. Lastly, the key nutrients in spinach has been directly associated with improvements in cognition and cardiovascular health." Amazing!
4. Avocado
Avocado toast, anyone? "Avocado is one of the healthiest fats on the planet. It is very high in monounsaturated fats as well as dietary fiber. It is also a great source of B vitamins, vitamin C, vitamin E, vitamin K, folate, potassium, magnesium, and antioxidants. The healthy fats in avocado is great for supporting brain health as well as proper blood lipid levels which is essential for heart health," Feder says.
He also notes that the abundant dietary fiber in avocados plays a crucial role in supporting the gastrointestinal tract, enhancing nutrient absorption, and promoting overall health. Plus, the myriad of nutrients and antioxidants in avocados are beneficial in optimizing bodily functions and combating inflammation—which could ultimately help you reach your goal weight.
5. Nuts
Packed with heart-healthy fats, fiber, and antioxidants, nuts have been consistently linked to a reduced risk of heart disease. The monounsaturated and polyunsaturated fats found in nuts aid in lowering LDL cholesterol levels and promote overall cardiovascular health. On top of all these benefits, the fiber content also supports digestive health by supporting proper digestion and preventing constipation.
"Nuts are a great source of both insoluble fiber and healthy fats," Feder shares. The beneficial fats and fiber content in nuts are effective for lowering harmful cholesterol levels while boosting the beneficial ones, thereby mitigating the risk of artery blockages and enhancing cardiovascular well-being. Nonetheless, Feder cautions individuals mindful of their caloric content: "It is important to only have one or two handfuls of nuts due to them being very calorically dense." Got it!
6. Bananas
A great source of lasting energy, bananas are one of the best fibrous fruits to include in your day-to-day diet for a faster metabolism and better gut health. There’s a common misconception that because bananas are higher in calories than most fruits, they’re not good for you, but in fact they can provide more lasting energy than most, making them a great addition to your diet for weight loss. “There is a strong association between higher fiber intake and lower body weight. This is so since the body requires more time to digest fiber. For this reason, eating fiber keeps you full for a longer time and one doesn’t feel hungry and therefore, it becomes easier to avoid unhealthy snacking,” notes Clara Lawson, RDN.
For bananas in particular, you’ll find that green bananas are actually the best option for weight loss, improving satiety over time. “Green unripe bananas might be more beneficial for losing weight since they have resistant starch, which is a carbohydrate that doesn’t digest easily. Eating two bananas regularly in your breakfast is highly recommended after 2 glasses of water,” says Lawson. Pair your banana with a source of protein such as eggs in the morning and you have a filling and delicious breakfast perfectly tailored for weight loss.
7. Berries
Whether you're throwing them into your blender for a smoothie, topping your parfait with them, or just enjoying them as a quick snack, you can't go wrong with some delicious berries. And not just because they're tasty!
The health benefits of berries are plentiful, and that's largely thanks to their incredible fiber content. When they taste so amazing, what's not to love? "Berries make a delicious high-fiber dessert or addition to overnight oats, parfaits, etc," Alanna Kate Derrick, sports nutrition coach, says. "Raspberries contain an impressive 8g of fiber per cup. The antioxidants in berries also help reduce inflammation that can cause belly bloat." Eat 'em by the handful if you please—we know we do.
