Fiber Rich Breakfast Ideas for Gut & Blood Sugar Support

Today it can seem challenging to stick to healthy eating habits and get in enough fiber each day, especially during summer months when we are out of our usual routine and traveling more. We are often surrounded by processed food options with convenience at top of mind because of the busy, on the go lifestyles that we live. However, you don’t need to overcomplicate nutrition or spend tons of time in the kitchen to improve your eating habits. Instead, by focusing on real whole fiber rich foods from fruits, veggies, beans, whole grains, nuts, and seeds, you can easily get adequate fiber into your diet. A great time to do this is at breakfast, before your day gets too busy and to start your day off on the right foot!

Having a balanced and fiber-rich breakfast is a great way to begin the day and increase fiber intake for improved gut health and stable blood sugar levels throughout the day. What we consume during our first meal of the day has an impact on our choices later in the day (yes, I’m talking about cravings), so choose wisely!

Fiber is essential to a healthy gut and blood sugar balance; it aids in elimination, slows down the transit time of food through the digestive tract, and promotes a thriving gut microbiome.

Here are 3 of my favorite fiber rich breakfast options that are simple and you can easily rotate each week.  Plus, they all contain lots of healthy fats and protein which are also key!

Chia Pudding

-Chia seeds are rich in fiber and omega-3 fats that are amazing for gut health.

-Add protein powder and hemp seeds for a protein boost.

-Top with fruit and nuts for extra fiber, flavor, and other essential nutrients.

Smoothie

-A great way to get in several servings of fruit and veggies in the AM.

-Use mostly low glycemic high fiber fruits like berries or kiwi, plus neutral veggies like spinach, kale, & cauliflower.

-Add protein powder, plus a spoonful of seeds and nut butter to stabilize your blood sugar.

Breakfast Tacos

-A savory breakfast is great for stabilizing blood sugar and eggs are a great source of protein for strengthening your gut lining.

-Top with avocado, black beans, and micro greens for fiber and nutrient density.

*Note: Fiber should be added into your diet gradually, along with an increase in hydration to avoid digestive discomfort.

For more ways to increase your fiber intake and improve your gut health, check out this article !