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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

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                                                              Nena Tenacity

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

                                                              Here Are 30+ Easy High Fibre Breakfast Ideas You Can Try At Home A Wholesome Diet Is What You Need to Gain Happiness: 30 Natural Low-Carb Foods 10 Best Healthy Snacks That Even Gym People Eat When They’re Hungry! Want A Quick Yet Healthy Breakfast? Avocado Toast Is Your New Breakfast Idea Want To Look Younger And Be Healthier? Acai Berry Is Your New Breakfast Idea!

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                                                              Last Updated on November 15, 2019

                                                              Expert Advice That Will Teach You How to Increase Your Metabolism

                                                              Expert Advice That Will Teach You How to Increase Your Metabolism

                                                              Wouldn’t you like to be able to eat twice as much as you do now without gaining weight? If so, I have good news for you because this is possible when you learn how to increase metabolism.

                                                              How Much Do You Know About Metabolism?

                                                              Before we get to the meat, let me say that metabolism is a term that describes all the chemical reactions in your body.[1] These chemical reactions keep your body alive and functioning, however, the word metabolism is often used interchangeably with the metabolic rate or the number of calories you burn.

                                                              The metabolic rate is a rough estimate of how much energy your body needs to simply stay alive and perform all its biochemical reactions. These reactions require energy, aka burn calories.

                                                              Imagine that your brain alone consumes nearly 20% of your TDEE (total daily energy expenditure at rest),[2] your digestion and the detoxifying system come second, repairing tissues third and so on.

                                                              Staying alive is expensive for your body and its two main currencies are fats and sugars.

                                                              When I am talking about improving your metabolic rate (metabolism), I mean improving the amount of energy, your body requires to (pretty much) lay down in bed and do nothing for 24 hours.

                                                              Extra physical activity, extra thinking or fighting illness are things that require a lot of energy (burn a lot of calories) but they don’t really increase metabolism… actually they can decrease it.

                                                              Can You Naturally Change the Speed of Your Basal Metabolism?

                                                              The answer to this question is yes and you can also achieve an increase in metabolism and a drop in body fat by eating more.

                                                              Shocked? Well, I was too.

                                                              The way I came across this phenomenon is quite funny. Over my 10 years as a coach, I helped many busy professionals to naturally increase their metabolism by getting them leaner, fitter and stronger but, at the beginning of my career, I actually had no idea whether they were losing weight because of an increase in metabolism or because we created a calorie deficit with diet and exercise.

                                                              When I was training my clients regularly, they would lose weight. Every time I would take a few weeks of vacation, I would come back to London and find out that most of them gained back a generous amount of weight despite the fact that they were following their diet and they swapped our weight training sessions with cardio.

                                                              On the contrary, when they were going on vacation, they would do zero exercises and binge like there was no tomorrow but come back either lighter or weighing the same (but looking more muscular).

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                                                              Observing this phenomenon happening over and over again, got me curious about the mechanics of our metabolism and the ways to hack it.

                                                              Was it really possible that by relaxing and eating more food, someone could actually maintain his/her current weight or even be losing fat?

                                                              Driven by the desire to answer this question, I spent a good amount of years researching and testing different food strategies until I finally cracked the code to an improved metabolism that allows you to eat like a king and look like a Greek God.

                                                              Does Eating More Increase Metabolism?

                                                              Before I explain why eating more increases your metabolism, let me dig into something that I see people doing much more often: “eating less and moving more.”

                                                              It is quite common to see people embarking their yearly weight loss journey (usually after Christmas or Easter) by following very restrictive diets and bombarding their body with several hours of exercise per day.

                                                              Despite the short-term effectiveness of this approach, in the long run, if the goal is to increase metabolism and lose a lot of fat over an extended period of time, this simply won’t work.

                                                              As I have mentioned before, eating fewer calories and exercising more are energy-consuming activities for your body. In the first case, your body needs to use its own energy reserves to top up the missing energy it needs to fully function; and in the second, it takes your body extra energy to contract your muscles.

                                                              In both cases, your TDEE (Total daily energy expenditure at rest) doesn’t vary much; therefore your metabolism stays unchanged.[3]

                                                              A different scenario happens when you eat less and move more for an extended period of time (weeks or months). In that case, your metabolism will slow down because your body is receiving a “we have little access to food and we need to run away from threats” signal.

                                                              Your metabolism is like your bank account.

                                                              To understand this concept, let’s imagine that you have $4,000 coming into your bank account each and every month. The money you spend on housing, transport, food and leisure are calibrated according to this monthly income.

                                                              Now, imagine that a rich uncle starts to send you $1,000 each day. What would you do? Probably, you would save that money for the first two or three days but, when you notice that $1,000 keep on coming every single day, you would likely start to spend more right?

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                                                              What if, instead of a rich uncle sending you money, a poor uncle needed your financial help to pay for the treatments of his illness? You would probably try your best to adjust your spending according to your old $4,000 monthly budget.

                                                              That’s exactly how your body reasons:

                                                              More Resources Coming in = More Energy Released (Improved Metabolism)

                                                              Fewer Resources Coming in = Less Energy Released (Decreased Metabolism)

                                                              Note that activities like weight training[4] and high-intensity interval training (HIIT),[5] when combined with an increase in nutrient-rich foods, will also improve your metabolism.

                                                              For this reason, today, when I coach a new client, I always start by increasing their daily food intake and their physical activities. Usually, people are quite confused because they come to me to lose weight and I tell them to eat more but, without fail, the next weekly weight-check shows a lower number.

                                                              Be aware that not all foods are equal and only certain foods have the power to increase metabolism to a noticeable extent.

                                                              Foods That Increase Metabolism

                                                              Doubling up on Snickers bars won’t improve your metabolism and you know that. What you may not know is that certain foods that are marked as “healthy” doesn’t help you with increasing your metabolism. They also make you gain weight.

                                                              Before giving you a list of foods to eat or avoid, let me explain a simple principle of human biochemistry.

                                                              Your body uses energy from three (or four) main sources:

                                                              • Sugars: whether you eat a Snickers bar or a banana, the carbohydrates contained in both get absorbed in the gut and become blood glucose (the basic form of sugar our body utilizes as a source of energy).[6]
                                                                When blood glucose is present in the bloodstream (elevated levels), the body always uses it as its primary source of energy. When blood glucose levels drop (this phenomenon happens when you’re using these sugars to fuel a physical activity or when your pancreas produced a spike of insulin and stores that glucose into fat and muscles), your body starts to release fatty acids into the bloodstream to use as a source of energy.
                                                              • Fatty acids: either from your own fat cells (adipocytes) or from whatever fat-containing foods you ate in the past 2-3 hours. Fatty acids are a slower and more consistent form of energy than sugars that your body can utilise.
                                                              • Amino acids: Amino acids are the broken-down form of proteins. Proteins cannot be used by the body as a source of energy, not even in their broken-down form. Your body can transform amino acids into glucose with a process called gluconeogenesis.[7] This is a very inefficient process where a decent amount of energy gets wasted (and that’s a good thing for us but I’ll get to that later).
                                                              • Ketones: when you don’t feed your body any source of carbs (or proteins in excess), your liver produces an alternative source of energy called Ketones. It can replace the need for glucose (most of it at least).[8]

                                                              Now that you know the four energy sources the body can use to fuel its metabolism, let’s get to the meat (quite literally).

                                                              To make this simple for you, I am going to divide foods into three categories:

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                                                              1. Red Flags – Avoid the red foods because they slow your metabolism. They are usually extremely low in micronutrients and high in antinutrients (agents that are highly toxic). They are highly processed or spike your insulin levels (therefore stopping your fat burning process).
                                                              2. Orange Foods – Limit your consumption of orange foods. The orange foods on the list are suboptimal choices but they don’t have a negative impact on your metabolism when consumed in moderation. In fact, they contain a decent amount of micronutrients and, if eaten in small amounts, they shouldn’t stop your fat burning process.
                                                              3. Green Foods – These are foods to consume most. Green foods will improve your metabolism and should be the main bulk of your diet.

                                                              Next, I’ll get into details exactly what foods to eat and avoid:

                                                              Sugars and Carbs

                                                              Sugars do not directly improve metabolism because they stop the process of fat utilisation. There is an exception to this rule though. When you eat a diet extremely low in carbohydrates and sugars for an extended period of time (two to six days onwards), introducing carbohydrates and sugars can actually improve metabolism quite a bit.

                                                              Unfortunately, for most of us that love eating bread, pasta, fruit and yoghurt, unless we were on a low-carb diet for the past few days, these foods are not an optimal choice.

                                                              Sugars like fructose (found in fruit or commercial sugar) actually decrease metabolism and should be limited. Heavily processed sugars and carbohydrates should be also limited. Here is the colour list of sugars and carbs that affect metabolism:

                                                              Red Flag Sugary Foods You Should Avoid:
                                                              • Dried fruit
                                                              • Commercial and packaged corn
                                                              • High fructose corn syrup
                                                              • All sorts of candies and lookalike
                                                              • Packaged fruit juices and purees
                                                              • Sugary dairy products like flavoured yoghurt, condensed milk etc
                                                              Orange Sugary Foods You Should Limit:
                                                              • Bread and flour-based products
                                                              • Milk and also vegan milk alternatives that are sweetened
                                                              • Most fruit (exceptions are in the green list below)
                                                              • Potatoes and potato starch products
                                                              • Oatmeals and other grains
                                                              Green Sugary and Carb-Containing Foods That Improve Metabolism
                                                              • All berries except strawberries
                                                              • Tubers like squash, carrots, parsnips etc
                                                              • Sweet potatoes
                                                              • White rice
                                                              • All green vegetables

                                                              Fats

                                                              Fatty acids and fats, in general, can improve or decrease metabolism depending on their composition.

                                                              Red Flag Fatty Foods You Should Avoid:
                                                              • Margarine and hydrogenated fat
                                                              • Lard
                                                              • Gmo oils
                                                              • Most vegetable oils from seeds and peanut oil
                                                              Orange Fatty Foods You Should Limit:
                                                              • Nuts
                                                              • Meat fat
                                                              • Nut oils (macadamia, almond, cashew etc..)
                                                              • Seeds
                                                              Green Fatty Foods You Should Eat Daily
                                                              • Extra virgin olive oil (non-heated)
                                                              • Avocado
                                                              • Coconut oil
                                                              • Butter (organic)
                                                              • Egg yolks (free-range)
                                                              • Bone marrow

                                                              The fatty foods in the green section tend to be very effective in increasing metabolism, especially in the absence of carbohydrates because they stimulate the production of ketones (I’ll talk about this later).

                                                              Bear in mind that 1 gram of fat has 2.5 times the calories of a gram of protein or carbohydrates; therefore “eating more fats” to increase metabolism should be done very gradually to avoid weight gain.

                                                              Proteins

                                                              Eating food not only sends regulatory signals to your brain about abundance vs scarcity of resources, but it can also increase your metabolism for a few hours. This is called the thermic effect of food (TEF).[9] It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.

                                                              Protein causes the largest rise in TEF.[10] It increases your metabolic rate by 15-30%, compared to 5-10% for carbs and 0-3% for fats

                                                              Eating protein has also been shown to help you feel more full and prevent you from overeating, in fact, a study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet.[11]

                                                              Also, proteins help preserve muscle mass.[12] The more muscle mass we have, the higher our basal metabolism is.

                                                              For these reasons, the first nutritional advice I usually give to clients is to reduce sugars and increase proteins. This quick swap is often enough to kickstart their metabolism and commence the fat burning process.

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                                                              Red Protein Sources That Should Be Avoided
                                                              • Cheap whey proteins
                                                              • Soy proteins
                                                              • GMO meat
                                                              • GMO eggs
                                                              • Packaged meat
                                                              Orange Protein Source to Be Limited
                                                              • Canned tuna
                                                              • Canned fish
                                                              • Canned meat
                                                              • Gluten-rich products like Seitan
                                                              • Farmed fish
                                                              Green Protein Sources to Have Daily
                                                              • Free-range meat
                                                              • Free-range eggs
                                                              • Wild meat and fish
                                                              • Whey protein isolate
                                                              • Collagen and beef protein hydrolyzed

                                                              Note that this is a general categorisation of the foods that, when added to your diet, have the power to increase or decrease metabolism. There are some specific foods and supplements worth mentioning because they have been proven to improve metabolism by increasing thyroid output or resting heart rate, they are as follows.

                                                              Other Foods and Supplements

                                                              Cold water

                                                              Drinking water may temporarily speed up your metabolism. Studies have shown that drinking 17 ounces (0.5 litres) of water increases resting metabolism by 10-30% for about an hour.[13]

                                                              This is not a surprise since our body is made up mainly by water and proper hydration is key to a fast metabolism. This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature.

                                                              MCT Oils or Powders

                                                              Medium-chain triglycerides or MCT have been shown to improve metabolism by stimulating Ketone production.[14] Coconut oil contains MCT fats and, when used as a replacement for cooking oil can help you improve metabolism.

                                                              You can buy the concentrated version of MCT oils and eat it separately to further enhance this effect. Either way, coconut oil or pure MCT oil can be a great addition to your diet if you’re following a ketogenic or intermittent fasting protocol.

                                                              Caffeine

                                                              Caffeine and coffee have been shown to improve metabolism by improving heart rate and, therefore improving calorie consumption.[15]

                                                              Green Tea

                                                              Green tea

                                                              is thought to increase energy expenditure and fat oxidation, and to reduce fat production and absorption.[16]

                                                              Bottom Line

                                                              In this article, I just covered the basics of food and metabolism but, there are many other non-food related things you can do to improve your metabolism, like improving your sleep quality and following certain exercise routines.

                                                              For now, just know that making small and gradual changes to your diet can increase your metabolism and improve your general health. Starting from changing one habit at a time is always the best strategy to accomplish any goal.

                                                              Once you improve your diet, your hydration and your supplementation you can think about testing more advanced “bio-hacks” or techniques like ice baths and fasted HIIT training.

                                                              And remember, having a higher metabolism doesn’t only help you lose weight and keep it off but it also give you more energy and a feeling of vibrancy. If you give it time, it really is worth the investment.

                                                              Featured photo credit: Fitsum Admasu via unsplash.com

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