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Ways to Add Fiber to Breakfast
Let’s take a look at a variety of ways to add fiber to your breakfast.
Oatmeal
Oatmeal is a whole grain carbohydrate containing soluble fiber. It also contains antioxidants, B Vitamins, phosphorus, magnesium, iron, copper, and zinc (4).
You can further increase the fiber and nutrient content of oatmeal by mixing in dried fruit, seeds, nuts, berries, and sliced bananas.
Overnight oats are a great breakfast food. They can be prepared the night before, saving you valuable time in the morning. You can increase the protein content by making them with Greek yogurt and ultra-filtered, high-protein milk.
Kodiak® PeakTM instant oatmeal packs are a great option for individuals looking a quick breakfast that provides both fiber and protein. I like stirring in nut butter and dried fruit for added nutrients.
High-Fiber Breakfast Cereals
Whole grain breakfast cereals are a great option for an easy high-fiber breakfast that requires little preparation.
When selecting a breakfast cereal, look at the nutrition facts label for a cereal that is made with whole grains and contain 20% or more of the Daily Value (DV) for fiber (5 grams or more per serving).
Some great high-fiber breakfast cereal options to keep in your pantry include:
- Kashi Go® Honey Almond Flax Crunch — Made with whole grains, flax seeds, and sliced almonds, this cereal makes a great substitute for granola. A ¾ cup serving provides 8 grams of fiber.
- Kellogg’s® Special K® Protein Cereal — Great cereal option to help you start the day with carbohydrates and protein. A 1 1/3 cup serving provides 5 grams of fiber.
- Quaker® Oatmeal Squares — A whole grain breakfast cereal that is delicious dry or with milk. A 1 cup serving provides 5 grams of fiber.
- Nature’s Path Organic Foods® Flax Plus® Raisin Bran Flakes — Whole grain cereal containing crunchy flakes, raisins, and flax seeds. A 1 1/4 cup serving provides 9 grams of fiber.
Many breakfast cereals are fortified with vitamins and minerals, which can help you meet your daily nutrient needs. To further boost the fiber and nutrient content of your breakfast cereal, add in dried fruit and nuts.
