High Fiber Breakfast Recipes are the key to avoiding that famous rumbling in our stomachs, sometimes quite loud, around 10 a.m. Glancing at the clock brings a feeling of despair (OK, I’m exaggerating; let’s say mild discouragement) when we realize that lunch seems far too far away.
To make matters worse, there may not be a nutritious snack within reach, or you may be stuck in a never-ending meeting.
In such a situation, prevention is better than cure, and the solution usually lies in what you eat for breakfast. Drum roll, please: it should be rich in… protein? Yes, but also in fiber!
But what makes a meal filling? Protein or fiber?
When we talk about nutrients that promote satiety, fiber is sometimes overlooked in favor of protein. Let’s be clear—protein should be included in every meal and serves a host of important functions: satiety, tissue growth and repair, immune response, etc.
Animal protein sources, such as eggs, milk, yogurt, and cheese, have their benefits (vitamin B12, iodine, calcium), but they contain no dietary fiber. 0 g per serving. In fact, fiber is found exclusively in plants.
The thing is, fiber is also something to consider if you’re looking for a filling lunch. While protein regulates hunger and satiety hormones, fiber literally keeps us fuller for longer.
How does it work? Fiber “swells” in the stomach, promoting physical satiety. It also slows down the digestion process, increasing the time it takes for the stomach to empty… and cry out for food!
High Fiber Breakfast Recipes : Blood sugar and hunger
That’s not all: the appetite-suppressing effect of fiber is also partly due to its role in stabilizing blood sugar levels.
An increase in blood sugar is the physiological response to consuming carbohydrates (sugars). Carbohydrates themselves are not a problem; they are the body’s main source of energy. However, consuming carbohydrates without fiber—or protein—leads to significant fluctuations in blood sugar levels.
When blood sugar levels vary greatly, i.e., when blood sugar levels spike and then plummet, the body seeks to rebalance itself by demanding more sugar.
In other words, the lack of fiber promotes rollercoaster blood sugar levels, which increases cravings for sugary foods, even if you ate just an hour ago.
On the contrary, a balanced meal containing fiber (and protein!) will lead to more stable blood sugar levels… and a prolonged feeling of fullness.
PS: This regulation of blood sugar levels also helps prevent type 2 diabetes!
To better understand, here are two examples of breakfasts; the first will have a greater effect on blood sugar levels than the second due to its low fiber content and high sugar content.
| Lunch | Carbohydrate content | Fiber content | Sugar content |
| 2 slices of white bread spread with strawberry jam (1 tablespoon each) | 52 g | 1.5 g | 27 g |
| 2 slices of whole wheat bread, one with strawberry jam (1 tablespoon) and the other with peanut butter (1 tablespoon) | 41 g | 4.4 g | 16 g |
High Fiber Breakfast Recipes : What is fiber good for?
Dietary fiber is a type of carbohydrate that the body cannot digest; it is not absorbed, but it is still very useful and beneficial!
Yes, fiber helps you feel full and stabilizes blood sugar levels, but it also plays a role in:
-Regularity (preventing constipation);
-Lowering “bad” blood cholesterol, supporting cardiovascular health;
-Supporting the gut microbiota: prebiotic fiber serves as food for the famous probiotics;
-Mineral absorption: prebiotics help the body better absorb magnesium and calcium;
-And even the possible prevention of colon cancer, according to some studies.
How much fiber should you eat per day?
Health Canada recommends a daily fiber intake of 25 g for women and 38 g for men. Unfortunately, it seems that most Canadians struggle to reach these levels.
The good news is that you can easily meet your fiber needs by incorporating fiber into every meal… including breakfast 😉
Note: People who want to increase their fiber intake should do so gradually and make sure to stay hydrated to avoid digestive discomfort.
So now that we’ve established the importance of fiber at breakfast, here are six ideas (three sweet, three savory) for fiber-rich breakfasts to say goodbye to that mid-morning slump.
Savory multigrain breakfast bowl with quinoa (prepare in advance)
Switch up your classic bowl of oatmeal with this recipe for quinoa with root vegetables. Plus, it’s a unique way to enjoy the abundance of Quebec’s fall harvest! You can adjust the recipe to suit whatever local vegetables you have on hand: squash, sweet potato, turnip, parsnip, carrot, etc.
With 16 g of fiber per bowl (¼ of the recipe), it allows you to slip a serving of vegetables into your breakfast while filling up on potassium, plant protein, and B vitamins.
Vegan tropical smoothie bowl with coconut-hemp granola
Brighten up your morning with a smoothie bowl that will transport your taste buds to a palm tree-lined paradise, topped with crunchy granola.
One bowl (⅓ of the recipe) provides 15 g of fiber and 85% of the DV for magnesium, a mineral that supports hormonal function and muscle relaxation.
Psst: this homemade granola is packed with omega-3 thanks to the chia seeds it contains.
High Fiber Breakfast Recipes : Egg and Black Bean Burritos
Burrito lovers, ditch the fast food chains: these burritos contain no less than 16 g of fiber each!
In addition to an impressive amount of fiber, this recipe also provides half of the recommended daily value of vitamin B9. Also known as folic acid, this vitamin is crucial for DNA synthesis and cell growth.
This burrito also contains about 45% of the DV for selenium, an antioxidant that supports thyroid function.
High Fiber Breakfast Recipes : Tropical Fruit Chia Pudding
Not only does it contain 11.5 g of fiber per serving, this exotic pudding also provides 209% of your daily vitamin K requirement! Abundant in chia seeds, vitamin K is essential for bone health.
And as a bonus, this fruity breakfast also provides 35% of the DV for iron and 90% of the DV for vitamin C, which helps produce collagen and increases iron absorption.
Salted butter oatmeal, avocado, and fried egg
Who said oatmeal has to be sweet? Try savory oats to break up the routine.
This oatmeal will give you 9 g of fiber per bowl and meet your entire daily requirement for manganese, a key trace element for regulating blood sugar levels.
Eggs are also a source of choline. This little-known nutrient is vital for proper nervous system function and maintaining cellular integrity.
High Fiber Breakfast Recipes : Healthy breakfast cookies
Gluten-free and vegan, these nutritious cookies contain 9 g of fiber per serving of 2 cookies.
The same serving contains:
-13 g of plant-based protein to support muscle growth
-77% of the recommended daily value of copper, a mineral that supports cognition
-47% of the DV of vitamin E, which keeps skin healthy
-33% of the DV of zinc, essential for the immune system
Bonus: Crispy potato and chickpea patties (gluten-free)
The famous potato patties are a breakfast classic. These healthier versions are fried and gluten-free… but rich in fiber, with 4 g per patty!
Served with a homemade yogurt and sun-dried tomato sauce, they’re a must-try for your next brunch.
