Do you have trouble getting 25-38 grams of dietary fiber each day, the amount recommended by the Institute of Medicine for better health? If so, start your day with one of these easy high-fiber breakfasts. They are delicious, and, just as important, they contain fiber and protein to help you feel full and satisfied until lunch.
- Fruit and Nutty Oatmeal. Make your favorite oatmeal with nonfat or low-fat milk. Then top it with a tablespoon of dried fruits and unsalted chopped nuts. Dried fruits with the most fiber are apricots, dates, plums, and raisins. Making oatmeal with low-fat milk results in a creamy, flavorful taste. Add flax seeds for crunch and even more fiber. 336 calories and 6 g fiber.
- Chunky Monkey English Muffin. Top a whole wheat English muffin with a tablespoon of chunky peanut butter. Add sliced banana and top with raisins for a perennial favorite of both kids and adults. 303 calories and 8 g fiber.
- High-Fiber Cereal With Fruit. What could be easier than a bowl of high-fiber cereal topped with fruit and low-fat milk? Berries top the list of fruits with the most fiber, so choose blackberries, blueberries, strawberries, or raspberries, either fresh or frozen. Choose a cereal with at least 5 grams of fiber per serving, such as bran flakes or shredded wheat. 242 calories and 10 g fiber.
- Whole Wheat Blueberry Pancakes or Waffles. Substitute whole wheat flour in your favorite pancake or waffle batter, then toss in fresh or frozen blueberries. Top it with more blueberries for a warm and yummy breakfast everyone will love. This might make a great Saturday family breakfast, especially if you are crunched for time on weekdays. 234 calories and 5 g fiber.
- Veggie Scramble, Whole Grain Toast, and Tomato Juice. Scramble an egg, and toss in a handful of spinach leaves or leftover broccoli from dinner last night to make a healthy scramble. Toast the whole grain bread, English muffin, or bagel and serve it with a glass of tomato juice for a fast and easy fiber-rich meal. 234 calories and 6 g fiber.
- Blackberry Yogurt Breakfast Parfait. Colorful and wholesome, this breakfast parfait looks like dessert when served in a clear glass to show off the beautiful layers of blackberries and low-fat vanilla yogurt topped with a tablespoon of granola. Prepare the parfait the night before (but add the granola right before eating) for a super-fast, delicious breakfast. 272 calories and 6 g fiber.
- Strawberry Banana Smoothie. Start with one cup of strawberries. Add ½ cup plain, nonfat Greek style yogurt, ½ banana, ½ cup orange juice, and a few ice cubes. Blend in the blender and you have a healthy meal in minutes. This is a winner for people who don't really like to eat first thing in the morning but don't mind drinking a sweet concoction. 234 calories and 5 g fiber.
- Breakfast Bean Burrito. Scramble one egg, toss in ¼ cup black beans, and place in the center of a warmed 5" whole grain tortilla. Top with a tablespoon of salsa and wrap it up for a high-fiber treat that you can eat on the go. 253 calories and 7 g fiber.