Any decent dietician or nutritionist recommends starting every day with a high fiber breakfast. Why is this good health advice? Without enough fiber in your diet, it is likely that you will suffer from digestive problems in the long run. Fibrous foods can be consumed at any time of the day but there are also a few reasons why it is better to eat in the morning. By kicking off each day with a serving of fiber-rich food, you can enjoy healthy food digestion and smooth bowel movements.
There are two types of fiber: soluble and insoluble. Soluble fiber is easily digestible and is the agent behind softer stools. Studies suggest that it helps to reduce cholesterol as well. Consuming soluble fiber eliminates stomach problems like constipation. Another one of its important functions is to release energy from the body at a slower rate than usual, which means you will feel full for a longer period. This is beneficial if you want to drop a few pounds because it curbs overeating. Insoluble fiber on the other hand, does not get digested by the body. When it is consumed, it lodges in the intestine for the purpose of breeding healthy bacteria. The bacteria then help to digest food and pass waste through and out of the body. It’s necessary to eat insoluble fiber daily because it remains in the body for a short time.
As mentioned earlier, lack of fiber in your diet causes stomach conditions like constipation, irregular bowel movements and an upset stomach. If you’re suffering from these conditions, it’s wise to increase your intake. However, you should know that increasing your fiber also means increasing the amount of water you drink. It is also advised to receive it from a healthy source like a high fiber breakfast than supplements to avoid ingesting too much.
Putting together a high fiber breakfast is not difficult and you might already be consuming the necessary foods without knowing it. Some cereals like Special K contain moderate amounts of fiber that help your digestive system.
Good alternatives to cereal are:
- whole grain
- low GI bread
- oats,
- rye
- fibrous porridge
If you are a light eater, you might choose a high fiber breakfast with fruits and vegetables.
The following fruits and vegetables are some of the best sources of both soluble and insoluble fiber and having 2-3 servings a day can give you the intake you need:
- Bananas
- apples
- potatoes
- carrots
If you don’t have time for breakfast, try to pack a healthy lunch with nuts, seeds, soup and salads garnished with lentils or chickpeas. Make brown rice and whole grain pastas your staples if you need a big meal. If you’re a veggie lover, try to eat them raw or steamed.
The main benefit of eating a high fiber breakfast instead of later on in the day is that it suppresses your hunger because of the slow energy release. While managing your calorie intake, it also helps your digestive system along by releasing waste quickly and safely.
paul says
salamat sir…more more more