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High-fiber breakfast: The best filler

High-fiber breakfast: The best filler

Delicious high-fiber breakfast foods:

Fiber enhances digestion, keeps us full for a long time, and gives us energy over a longer period of time. According to the recommendation of the German Nutrition Society (DGE), adults should About 30 grams of fiber per day Take in. To achieve this amount, it is best to eat foods rich in fiber in the morning. We tell you what foods make up a high-fiber breakfast:

1. Porridge

Of course, delicious porridge should not be missing from our menu. Since oats are particularly rich in fiber (10g of fiber/100g), you should enjoy the mini flakes in the morning. Porridge keeps you full for a long time and also provides you with important nutrients and vitamins. Tip: You can increase the fiber content even further with fruits such as apples, flaxseeds and nuts.

2. Whole grain sandwich

Another excellent source of fiber is day-old whole grain bread. In the morning, enjoy a delicious sandwich (4.7g fiber/100g), which you can perfectly add to your high-fiber foods. For example, spread hummus or mashed avocado on your slices.

3. Chia pudding

Small but powerful! 100 grams of superfood contains about 34 grams of fibre. Due to their high percentage, you should not consume more than 15 grams of seeds daily, otherwise you may experience digestive problems. You can beautifully process this amount into delicious chia pudding, which also provides you with valuable nutrients such as omega-3 fatty acids, iron and protein. Since you have to prepare the pudding the night before, homemade chia pudding is the perfect breakfast for all those late risers.

4. Whole grain muesli with yogurt

Mix up a healthy muesli made with oat flakes, whole wheat, wheat bran and flaxseed to enjoy an extra dose of fiber in the morning. Garnish your muesli with low-sugar berries and nuts and enjoy it with some natural yoghurt. This also gives you high-quality protein, which also contributes to long-term satiety.

advice: Slowly accustom your intestines to increased fiber intake, otherwise you may experience flatulence and an unpleasant feeling of fullness. In addition, fiber must swell in the intestines and requires adequate fluid intake to do so. Therefore, drink at least 1.5 to 2 liters of water or unsweetened tea daily.