If you’re faced with the challenge of serving a high fiber breakfast as your family is racing out the door in the morning, here are a few suggestions to help you get the job done.
Oatmeal – A one-half cup serving of plain rolled oats is packed with 6 grams of fiber and is a perfect way to get the day started off right. Add in a high fiber fruit like strawberries, raspberries or blueberries and you’ll easily have a delicious breakfast with more than 10 total grams of fiber.
Yogurt and Berries – This delicious combination of tastes can also pack a fiber punch. One cup of strawberries or blueberries each has more than 4 grams of fiber. Or you can choose to add a cup of raspberries with 8 grams of fiber. Regardless of your choice, yogurt and berries is a fast way to satisfy a sweet tooth and get your fiber at the same time.
Apple, Peanut Butter and Whole Grain Toast – With two grams of fiber in each slice, whole grain bread makes a perfect piece of toast. Spread on 1 Tbsp. of peanut butter on your bread and layer with apple slices. With 5 grams of fiber in the apple, this breakfast provides more than 6 grams of fiber.
Some additional high fiber fruits to add to your daily meal plan are grapefruit and pears. Prunes, which provide a laxative action, are not a high fiber food.
With all of the breakfast meal suggestions listed above, keep in mind that you must use fruit in its natural form with the skin (that’s where a lot of the fiber is!). Frozen fruit is fine, as long as it is not in a sugary sauce.