Breakfast recipes rich in fiber: avoid constipation and lose weight

Photo of author

By pro_admin

Surely throughout your life you have heard that breakfast is the most important meal of the day, right? However, there are times when we find it difficult to take seriously that of having a good breakfast and we take the first thing that is in our sight without realizing that, perhaps, we are damaging our health more than we think.

In addition, as you may have already noticed, fiber is one of those components that we need to face the day to day. What better way to incorporate it into your diet than with a good breakfast? In Diario Femenino we help you carry out this task with breakfast recipes rich in fiber with which you can avoid constipation and lose weight. Let’s see it!

Conditions for preparing a good breakfast

Before you start listing all those delicious recipes to eat fiber first thing in the day, you need to keep in mind two premises: planning and time.

+Planning

Planning breakfast is the fact of stopping to think for just a while what you are going to eat. Why is this so important? When we plan we make clear what our goals are and it costs us a little more to skip them. If with breakfast you intend to avoid constipation and lose weight, you will have to look for ingredients that help you do it and think about how you are going to distribute them during the week. The key is that it is varied and does not bore you to be able to execute the plan well and not skip it.

+Time

If what you want is to make a breakfast with the contributions that we have just pointed out, you can not get up with the hour very close to do it quickly and running. You should spend a minimum of 15 minutes for breakfast. Okay, this will mean getting up a little earlier, but think about the benefit of spending a little time sitting, having breakfast quietly and being relaxed. You won’t be running from the first hour.

The importance of fiber at breakfast

We tend to keep in mind that fiber is necessary in our day to day but, on some occasions, putting it into practice costs us a little more. Experts recommend providing our body with between 20 and 30 grams of fiber a day and much of it can come at breakfast.

Fiber is a food component of vegetable origin whose main contribution is to prevent constipation and promote intestinal transit. But it also gives us other benefits: it helps control obesity, prevent cardiovascular diseases and lower blood glucose and cholesterol levels. That is why it is very important to have a daily fiber intake in our diet.

Derived from these fiber-rich breakfasts we can benefit from something else: lose weight. Most of these plans have ingredients that give us satiety and this will give us a great capacity for control when it comes to snacking between meals. We will also be consuming good fats, vitamins, minerals and antioxidants, providing us with a large amount of energy with hardly any calories.

  • You may be interested: “Oatmeal breakfasts for weight loss: 5 healthy recipes”

4 ideas for varied breakfasts rich in fiber

1Breakfast with cereals

Cereals are the protagonists of the first meal of children before going to school and, why not, that of adults too. They have a large component of fiber, are satiating and will carry you a lot of energy. Of course, you must choose them well because many of them also have a large amount of sugar, so look closely at the label when you go to buy them.

The most recommended cereal is oatmeal. It is very complete since, on the one hand, it is rich in carbohydrates, good fats, vitamins and minerals. In addition, it will provide you with energy for the whole day and will help your intestinal system, prevent constipation and support you in maintaining a healthy diet. You can consume it both boiled and mixed with yogurt or milk, a fun and fresh way to have breakfast in summer. Another very recurrent option is to make oatmeal cookies. They will be very simple to prepare and will be an option that you can have breakfast for several days in the most comfortable way.

2Breakfast with assorted toast

A good way to eat fiber for breakfast is to do it with toast. Starting with the base, it is important to choose a good bread: cereals or whole grains have more fiber, so they will be perfect for this type of breakfast. Sometimes, choosing the bread that we like the most and feels good is not easy so our recommendation is that you try different varieties and, if you dare, you can even try to make it yourself.

With regard to what the toast should take, we must differentiate two options: sweet or salty. If you are more sweet we recommend jams that have a high percentage of fruit and a low percentage of sugar (once again, if you dare to make it yourself, much better!). This way we will be able to bring to our breakfast a sweet touch but also full of fiber, which fruits contain. Among the pieces that contain more fiber we can find kiwi, banana, plums, figs or pears.

If, on the other hand, you are more salty you can opt for a few slices of tomato (or crushed natural tomato) with avocado, turkey or cheese. So we will be adding vitamins and antioxidants to our fiber contribution. To this option you can add a juice or a piece of fruit to definitively complete the breakfast

3Breakfast with yogurt

Yogurt is one of those rich breakfasts, easy to prepare, fresh and that you can leave done the day before. You can add to the yogurt the seeds you want (for example chia) and the fruit that you like the most. The latter can be a kiwi since they are very rich in fiber and perfect to help your intestinal system, although you can also decide on the apple, which will serve to satisfy you and not be hungry in a few hours.

You can also add red or forest fruits to your yogurt and to make it more fun you can incorporate nuts. Walnuts, pistachios, almonds and many more also boast a lot of fiber. Keep in mind that, to prepare this breakfast, you have to let the seeds soak in milk, water or yogurt from the night before.

4Breakfast with a delicious smoothie

One of the most daring options in terms of breakfast is to bet on the shakes that we commonly know as detox. The varieties to make this type of breakfast are many, depending on the fruits and vegetables that you like or that you want for breakfast. As you know, these products are very rich in fiber and will help us follow a diet rich in antioxidants and vitamins, as well as low in fat.

Spinach, Swiss chard or raw carrots are one of the great options to make these shakes because of their high fiber content. For example, you can wash a few hours of spinach, split a kiwi and crush it all in a blender to which you will add a little water until you get a thin and light shake. You can also dare with apple or celery… You decide!

Remember that the most important thing is to make a plan that you really want to fulfill because you like or motivate breakfasts. Choose the ingredients well and, enjoy eating healthy!

Leave a Comment