Recipes to include healthy food with fiber for breakfast

Food with fiber for breakfast is considered ideal to start the day with. Fiber-rich foods can provide several health benefits, including a reduced risk of type 2 diabetes and other lifestyle disorders.

This article brings you interesting recipes to prepare food with fiber for breakfast and dinner along with the health benefits of these foods.

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List of high-fiber foods for breakfast

Vegetables are the best food with fiber for breakfast (Image via Unsplash/Louis Hansel)

The following fiber-rich foods can be included in your diet:

• Broccoli
• Berries
• Beans
• Avocados
• Whole grains: brown rice, wheat, oats.
• Almonds
• Walnuts
• Pistachios
• Flax seeds
• Chia seeds
• Collard greens
• Kale
• Lentils
• Apples
• Quinoa
• Barley
• Chickpeas
• Brussels sprouts
• Sweet potatoes
• Artichokes
• Pears
• Cauliflower
• Raspberries
• Carrots
• Bananas
• Green Peas

Food with fiber for breakfast can be easily prepared using fiber-rich vegetables that also contain other beneficial nutrients.

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High-fiber recipes to include food with fiber for breakfast

Chia seeds contain dietary fiber and are amazing for weight loss (Image via Unsplash/Adel Grober)

Starting your day with fiber-rich foods can do wonders and help with digestion. Try out the recipes below:

1) Chia seed pudding

Chia seeds are low-carb and amazing for weight-loss benefits. They are among the best foods that help with constipation. Try out this recipe:

Ingredients:

• 2 tbsps chia seeds
• 1/2 cup of low-fat milk
• 1 tsp stevia as a sweetener
• Berries and nuts for topping

Instructions:

• Add milk and sweetener to the chia seeds in a container. Mix well.
• Cover the container well, and let it rest in the refrigerator overnight.
• Top with berries and roasted nuts for a high-fiber snack.

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2) Overnight Oats with berries

Fruits are sources of vitamins, minerals, and antioxidants. Oats are food with fiber for breakfast. Berries contain antioxidants, vitamins, and minerals and are beneficial for heart and brain health.

Ingredients:

• 120 ml almond milk
• 60 grams of yogurt
• Strawberries, raspberries, or blueberries
• 1/2 cup rolled oats
• 1 tbsp of chia seeds

Instructions:

1. Take milk, yogurt, and fresh fruit into a blender.
2. Start the blender at its lowest speed, and blend for approximately 20-30 seconds.
3. Add oats and chia.
4. Cover and refrigerate overnight.

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High-fiber dinner ideas

Brussels sprouts are among the food with fiber for breakfast (Image via Unsplash/Sebastian Coman)

It's not just food with fiber for breakfast, a healthy dinner should also contain fiber-rich foods. Try out the recipes below:

1) Vegan tofu & Brussels sprouts

Tofu is the ultimate vegan protein source and can provide several nutrients and can be ideal for dinner. Brussels sprouts are also a food with fiber for breakfast.

Ingredients:

• 14 ounces extra-firm tofu
• 1 tbsp extra-virgin olive oil
• 1 teaspoon paprika
• 4 Brussels sprouts, chopped into pieces
• 1 Onion, chopped

Instructions:

• Take olive oil in a large pan.
• Fry the tofus and add salt, pepper, and paprika.
• Add the Brussels sprouts and onions. Stir well.
• Turn off the heat once the tofus are cooked. Serve warm with brown rice.

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2) Barley and mushroom soup

The health benefits of barley are well-known and when paired with mushrooms, they can do wonders. Barley is also an ideal food with fiber for breakfast. Try out the recipe below:

Ingredients:

• 1/7 cup barley
• 2 cups boiling water
• 2 teaspoons butter
• 1 tablespoon extra-virgin olive oil
• 1 cup minced shallots
• 8 cups sliced white mushrooms
• 2 stalks of celery, finely chopped
• 1/2 teaspoon salt
• 1/2 teaspoon ground pepper
• 2 tablespoons all-purpose flour
• 1/4 cup minced fresh chives

Instructions:

• Bring barley to a boil in a small saucepan over high heat until tender.
• Add white mushrooms, celery, sage, salt, and pepper to another pan. Cook well.
• Add the cooked barley and continue stirring occasionally. Serve warm.

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Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.