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Here Are 30+ Easy High Fibre Breakfast Ideas You Can Try At Home

Here Are 30+ Easy High Fibre Breakfast Ideas You Can Try At Home

In the everyday hustle and bustle of life, it is not easy to recognize subtle changes manifesting in the body. When something is not quite right,the body sends out warning signs of discomfort. We tend too dismiss these signs quicker than the 6am alarm and get some quick fix medication without dealing with the root of the problem

Scientific evidence [1] clearly points out the root most health issues are poor diet habits leading nutritional deficiencies.

These problems build up gradually and may not be easy to notice. The best way to tell if your diet is in good tact is by being on the lookout for the main warning signs of a poor diet .

A proper high fibre breakfast will prevent diabetes, constipation, irritable bowel syndrome, diverticulosis, heart disease, colon cancer and hemorrhoids. Good food essentially amounts to maintaining good health. Consume more oats,brown rice seeds,greens and nuts.

Signs That You Are Not Eating Enough Fibre.

Do you feel like you are carrying huge baggage in your stomach?

When you visit the loo less than three times a week for bowel movements you are most probably constipated. Constipation is caused by a lack of insoluble fibre in your daily diet. The best way to remedy this is adding more wholewheat bread, seeds, brown rice and fruits into your meals.

Are you starting to gain weight?

Vegetables high in fibre usually make you chew for a longer time and fills you up, decreasing food intake. Try skipping french fries and rather opt for lentils or steamed broccoli that has high fibre content

Are you always feeling hungry?

Snacks that are highly processed will leave you unsatisfied. Foods low in fibre leave you with hungry pangs much sooner than a high fibre meal. Try adding legumes to your salad or sprinkle some flax seed into your oatmeal. Both are great soluble fibre sources .

Try nutritious and health snacks rather than indulging in processed junk.

  • A snack rich in vitamin A, like sweet potato chips cooked in olive oil.
  • A snack rich in vitamins A, C and K, like Kale leave chips drizzled in olive oil.
  • A surprising antioxidant and fibre source is a bowl of popcorn.

Do you have a high cholesterol condition?

Fibre can reduce your hunger pangs, it also lower cholesterol levels. Soluble fiber combines with small intestine cholesterol, keeping it away from the blood stream.

Do You Have high blood sugar?

Fibre is known to delay the sugar absorption of sugars into the blood stream. This makes the blood sugar levels rise at a slower pace .

Does your digestion hurt?

When you begin to develop irritation and pain in your larger intestine lining due to an inflamed pouch, it is a diverticulitis condition that is correlated with a diet low in fibre . In more severe cases, diverticulitis can cause vomiting, diarrhea, fever and bloating.

Here we offer you some easy, quick and high fibre content breakfast for you to try!

Sweet morning delicacies

Boxed cereals , even if they may be labeled as healthy usually have refined flour,artificial colors, corn syrup and sugar. The health dangers that lurk in processed cereal is the same as those in a can of soda.

Let us start each day with a boost of high fibre breakfasts.

1. Chia Seeds and Oats

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    Chia seeds are the super seeds keeping the body hydrated and improving overall endurance. Wake up to a breakfast leaving you fueled with healthy fats, fiber and calcium.

    2. Seeds with Peanut butter on Toast

      A daily dose of breakfast fibre is easy to prepare with a sprinkle of flax and chia seeds. Your morning will launch with a jump-start digestion together with B-vitamins, fatty acids and calcium. It will ensure bone ,blood, as well as heart health.

      3. Overnight Vanilla Oats

        Figs,two fresh fruit, and some dates with vanilla oatmeal soaked overnight, gets together a naturally sweet bowl full of fibre, calcium, potassium and antioxidants.

        4. Strawberry and Chocolate Kale

          Some sprinkled cocoa together with the vitamin-rich fibre rich leafy green, Kale, in rolled oats, sliced fruit and nut butter makes an intriguing breakfast.

          5. Oatmeal and Banana

            Oatmeal together with fiber rich bananas and walnuts to fill you up is packed with protein and fibre keeping energy intact right through the usual mid-morning down slide.

            6. Brown Rice Breakfast

              Brown rice does not need to be limited to lunch and dinner menus! The nutty, fiber- filled grain makes a delectable breakfast . Add some maple syrup in a mix of apple chunks and dates, spiced with cinnamon for a gluten-free healthy morning boost.

              7. Quinoa and Strawberry Parfait

                Quinoa seeds has an impressive fibre and protein profile. With alternate layers of seeds in cloudy pillows of Greek yogurt and a dash of walnuts, quench you morning hunger with a superfood heart-healthy meal to start your day.

                8. Blueberries and Seeds

                  Raw blue berries with some almond milk , sunflower, flax,hemp and chia seeds leaves you with a gluten and dairy free morning mix loaded with nutritional goodness to kick-start the day

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                  SAVOURY MORNING TREATS

                  9. Veggie Packed Burrito

                    A high fibre tortilla Burritos wrapped in your choice of veggies makes a a filling breakfast that is great tasting,nutritious ans easy to make.

                    10. Spinach and Tofu Quiche

                      A vegan breakfast recipe with dried tomatoes, spinach and tofu and is rich in fibre and boosts the immune system.

                      11. Lentil Savory

                        Lentils are rich in minerals , high fiber and a low GI making it an ideal breakfast. Packed with irons and B vitamins, lentils for breakfast are a healthy start to the day.

                        12. Chickpea Flour Pizza

                          Chickpea flour is a nutrition powerhouse, with fibre, plant protein and iron. Ground chickpeas pizza is a great base skipping the kneading, chilling an rising process. Top up with avocado and salsa for a gluten-free powerhouse of essential nutrients .

                          13. Breakfast Quesadilla

                            A breakfast Quesadilla is versatile with ingredients to suit preferences. A combination of spinach and white beans and white cheddar cheese make a rich power packed filling for any morning.

                            14. Avocado and Salmon Salad

                              Avocado with smoked salmon slices and some fibrous vegetable packs a healthy punch running past lunchtime.

                              15. Sweet Potato and Spinach

                                Spinach full of fibre and tomatoes, together with slow-digesting sweet potato carbohydrates is a great way to power through to lunchtime.

                                16. Savory Oatmeal

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                                  A savory oatmeal version includes a unique combination of feta and pine nuts together with the antioxidants and sweetness from figs.

                                  17. Avocado and Chickpea Toast

                                    Avocado toast is trendy on brunch menus these days. Add on , paprika chickpeas. It will add satisfying crunch, and generous portion of protein and fibre.

                                    18. Hummus Wrap

                                      High-fibre grains and greens make a nutritious wrap can proven to not only benefit but improves overall health.

                                      19. Green Delicacies on Wholegrain

                                        Chopped broccoli, chickpea with avocado cubes on wholegrain toast, muffins or pita is a perfect alternative to greasy fried eggs.

                                         Breakfast Power Smoothies

                                        20. Blueberry Muffin Smoothie

                                          A blueberry muffin drink will steer you out of morning grogginess . The lavender concoction is packed with high-quality antioxidants from the blueberries. Oats ans chia seeds add in the extra fibre.

                                          21. Peanut Butter and Jelly Smoothie

                                            A banana mixed in peanut butter spoonfuls enough with added oats and chia seeds too. The result is complex carbohydrates with fatty acids that guarantee satisfaction.

                                            22. Pineapple Coconut Smoothie

                                              Pineapple has effective important dietary coconut is filled wit fibre, vitamins E, C, and B as well as iron, selenium, calcium ,sodium, phosphorous and magnesium, making the combo a nutritious smoothie.

                                              23. Raw Banana and Cacao

                                                The smoothie is high in calcium fiber and protein, and will fill you up for hours. Plus a great excuse to get some chocolate with breakfast.

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                                                24. Kale Smoothie

                                                  This is a perfect way of serving the Kale with all its nutrient content and health benefits and nutrient content . Kale is filled with minerals and vitamins including vitamin C, A and K together with potassium, copper and iron. This high in fiber superfood stabilizes the blood sugar levels keeping the digestive tract smooth.

                                                  25. Strawberry and Orange Smoothie

                                                    This tropical smoothie tropical smoothie has a mixture Greek yogurt blended with coconut milk, orange juice and strawberries, it is low in calories and creamy smooth!

                                                    26. Kale,Acacia and Berry Smoothie

                                                      A combination of blueberries,banana and strawberries go a long way and you are left with a juicy ,sweet and delicious fruity flavour, enhanced with acai powder fading away the taste of kale.

                                                      27. Classic Green Monster Smoothie

                                                        Spinach in a mix of chia seeds,peanut butter is served up in a smoothie full of vitamins A, K and C, and K together with magnesium, fiber and calcium.

                                                        28. Strawberry and Banana Smoothie

                                                          Strawberry and -Banana with almond milk, chia seeds, and pumpkin seeds with cacao nibs, and flaked coconut make a perfect combo smoothie.

                                                           29. Sage Pear Smoothie

                                                            Moringa is a special ingredient in the smoothie. Moringa is a plant with stress management and anti-aging benefits. It helps the body detoxify. With blend of hemp seeds, rich in Omega 3 and fatty acids, with a Vitamin E, this smoothie ensures a healthy body and clear mind .

                                                            30. Cherry Berry Ginger Smoothie

                                                              This is a recovery smoothie containing strawberries rich in anti oxidants. Kale, wheatgerm together with vitamin C eases pain makes it decrease muscle damage induced by exercise.

                                                              Featured photo credit: Pixabay via pixabay.com

                                                              Reference

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                                                              Nena Tenacity

                                                              Nena is passionate about writing. She shares her everyday health and lifestyle tips on Lifehack.

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                                                              Last Updated on January 21, 2020

                                                              The Best Way to Create a Vision for the Life You Want

                                                              The Best Way to Create a Vision for the Life You Want

                                                              Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

                                                              your vision of where or who you want to be is the greatest asset you have

                                                                Why You Need a Vision

                                                                Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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                                                                How to Create Your Life Vision

                                                                Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

                                                                What Do You Want?

                                                                The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

                                                                It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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                                                                Some tips to guide you:

                                                                • Remember to ask why you want certain things
                                                                • Think about what you want, not on what you don’t want.
                                                                • Give yourself permission to dream.
                                                                • Be creative. Consider ideas that you never thought possible.
                                                                • Focus on your wishes, not what others expect of you.

                                                                Some questions to start your exploration:

                                                                • What really matters to you in life? Not what should matter, what does matter.
                                                                • What would you like to have more of in your life?
                                                                • Set aside money for a moment; what do you want in your career?
                                                                • What are your secret passions and dreams?
                                                                • What would bring more joy and happiness into your life?
                                                                • What do you want your relationships to be like?
                                                                • What qualities would you like to develop?
                                                                • What are your values? What issues do you care about?
                                                                • What are your talents? What’s special about you?
                                                                • What would you most like to accomplish?
                                                                • What would legacy would you like to leave behind?

                                                                It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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                                                                What Would Your Best Life Look Like?

                                                                Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

                                                                A few prompts to get you started:

                                                                • What will you have accomplished already?
                                                                • How will you feel about yourself?
                                                                • What kind of people are in your life? How do you feel about them?
                                                                • What does your ideal day look like?
                                                                • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
                                                                • What would you be doing?
                                                                • Are you with another person, a group of people, or are you by yourself?
                                                                • How are you dressed?
                                                                • What’s your state of mind? Happy or sad? Contented or frustrated?
                                                                • What does your physical body look like? How do you feel about that?
                                                                • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

                                                                It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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                                                                Plan Backwards

                                                                It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

                                                                • What’s the last thing that would’ve had to happen to achieve your best life?
                                                                • What’s the most important choice you would’ve had to make?
                                                                • What would you have needed to learn along the way?
                                                                • What important actions would you have had to take?
                                                                • What beliefs would you have needed to change?
                                                                • What habits or behaviors would you have had to cultivate?
                                                                • What type of support would you have had to enlist?
                                                                • How long will it have taken you to realize your best life?
                                                                • What steps or milestones would you have needed to reach along the way?

                                                                Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

                                                                It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

                                                                Featured photo credit: Matt Noble via unsplash.com

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