A key component of a healthy life is having a balanced diet. Experts across the world stress the importance of including essential nutrients in every meal, starting with breakfast. Out of these nutrients, fibre often doesn’t get the attention it deserves. This vital component not only helps in keeping our digestive system functioning but also helps in keeping blood sugar levels stable. However, despite having so many benefits, we often ignore fibre in our breakfast choices, resulting in us missing out on its health benefits. Is it really that important to include fibre in our breakfast? Let’s find out what experts have to say about this.
Also read: Everything you need to know about soluble and insoluble fiber
Fiber at Breakfast: Good or Bad?
According to nutritionist Shalini Sudhakar, breakfast is often considered the most important meal of the day and should include all the essential nutrients, with fibre being a key component. Not having fibre at breakfast can lead to a number of health issues such as faster ageing, digestive issues and not having enough detoxification. Fibre is important in supporting a healthy gut, controlling blood sugar levels and supporting the detox process. Without it, your digestive system can be disrupted, leading to discomfort and long-term problems.
How to add fiber to your breakfast?
If you are short on time in the morning, nutritionist Shalini Sudhakar suggests a simple but effective solution: have a tablespoon of chia seeds soaked in water with your regular breakfast. This small but nutrient-packed ingredient will provide you with three to five grams of fibre, which is equivalent to a whole bowl of vegetables. Chia seeds are not only rich in fibre but also essential nutrients, making them a great option to increase your fibre intake.
Watch the full video below:
Easy ways to increase fiber intake
Our body cannot digest fiber, so it passes through the small intestine to the colon and helps maintain our bowel health. Also, dietary fiber increases the weight and size of our stool and makes it soft. It ensures that our digestive system is healthy and functioning. If you are looking for ways to include more fiber in your diet, follow these tips:
1. Cereals
Include more whole grains in your overall diet. Choose whole grains like brown rice, quinoa, whole wheat pasta and oatmeal, which are rich in fibre, which will not only keep you full for longer but will also keep digestive problems at bay.
2. Fruits and Vegetables
Fruits and vegetables are the easiest way to add more fiber to your diet. Make your plate as colorful as possible by including apples, oranges, berries, carrots, leafy greens, and broccoli in your meal. These are especially high in fiber.
Photo credit: iStock
3. Nuts and seeds
Instead of eating highly processed, unhealthy snacks, eat nuts and seeds when you feel hungry between meals. They contain not only healthy fats but also protein and fiber that will keep you full and satiated for longer.
4. Legumes
Beans, pulses and lentils are rich in dietary fibre that are also light on the stomach. They can be added to soups, salads, gravies or even tasty snacks like veggie burgers and tacos.
Also read: Include these 7 high-fibre vegetables in your weight loss diet
