Dietary fibre is an important part of healthy eating because it aids in the normal progression of food through the gastrointestinal tract. As a result, fibre makes it easier to remove waste from the body.
Consuming fibre also plays a role in the production of various beneficial compounds in the body.
If you want to start getting more of this healthful ingredient in your daily diet, why not incorporate it into your first meal of the day?
Here are some great fibre-filled breakfast foods that you should definitely try:
All cereals contain some amount of fibre in them, but whole-grain and multi-grain cereal varieties contain the most. Some of the best cereal types include those with bran flakes and oat clusters. Whole-grain shredded wheat cereals are also excellent sources of fibre. Combined with the high protein and Vitamin D content in milk, cereals are one of the most well-balanced breakfast foods out there. Look for cereals with 15% or more of fibre listed in the Nutritional Facts Label. To pump up the fibre on cereal try adding a variety of fresh or frozen fruit to the cereal mix as well!
2) Whole-grain waffles/pancakes
Did you know that waffles and pancakes come in whole-grain and multi-grain varieties? You can find these mixes in your local grocery stores. If getting some resistance from kids start off slow with half regular white flour mix and incorporate the whole grain mix
3) Veggie omelette
There are not many foods that make for a better start to the day than eggs. The egg is a nutritious, edible nugget that is high in proteins, fats, and other vitamins and minerals. One of the most popular preparations of egg is the omelette. To boost the fibre content of your omelette, add plenty of leafy, green vegetables like spinach. Tomatoes and onions are also omelette favourites too. Most fruits and veggies have abundant fibre content, so get creative and add whatever you would like into the egg mixture.
This mash of whole oats is a traditional breakfast food that has been eaten by various peoples for many years. High in fiber and packed with energy, oatmeal is usually sweetened with sugar and may contain other spices like cinnamon to enhance its mild flavor. To boost fiber content and add texture, toss in fresh berries or other fruit pieces for a complete meal.
5) Multi-grain peanut butter and banana sandwich
This high-calorie, high-fibre breakfast will give you enough energy to last the rest of the day. Popularized by the King of Rock, this combination of peanut butter and banana on toast offers tons of essential fats, proteins, vitamins and minerals too. If you are looking to start your day right, this is the only way to go.
For more info about fibre and ways to source it in your diet, check out Food Sources of Fibre from the Dietitians of Canada.
Kristin Harris is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador.