Scientific evidence [1] clearly points out the root most health issues are poor diet habits leading nutritional deficiencies. These problems build up gradually and may not be easy to notice. The best way to tell if your diet is in good tact is by being on the lookout for the main warning signs of a poor diet . A proper high fibre breakfast will prevent diabetes, constipation, irritable bowel syndrome, diverticulosis, heart disease, colon cancer and hemorrhoids. Good food essentially amounts to maintaining good health. Consume more oats,brown rice seeds,greens and nuts.
Signs That You Are Not Eating Enough Fibre.
Do you feel like you are carrying huge baggage in your stomach?
When you visit the loo less than three times a week for bowel movements you are most probably constipated. Constipation is caused by a lack of insoluble fibre in your daily diet. The best way to remedy this is adding more wholewheat bread, seeds, brown rice and fruits into your meals.
Are you starting to gain weight?
Vegetables high in fibre usually make you chew for a longer time and fills you up, decreasing food intake. Try skipping french fries and rather opt for lentils or steamed broccoli that has high fibre content
Are you always feeling hungry?
Snacks that are highly processed will leave you unsatisfied. Foods low in fibre leave you with hungry pangs much sooner than a high fibre meal. Try adding legumes to your salad or sprinkle some flax seed into your oatmeal. Both are great soluble fibre sources . Try nutritious and health snacks rather than indulging in processed junk.
A snack rich in vitamin A, like sweet potato chips cooked in olive oil. A snack rich in vitamins A, C and K, like Kale leave chips drizzled in olive oil. A surprising antioxidant and fibre source is a bowl of popcorn.
Do you have a high cholesterol condition?
Fibre can reduce your hunger pangs, it also lower cholesterol levels. Soluble fiber combines with small intestine cholesterol, keeping it away from the blood stream.
Do You Have high blood sugar?
Fibre is known to delay the sugar absorption of sugars into the blood stream. This makes the blood sugar levels rise at a slower pace .
Does your digestion hurt?
When you begin to develop irritation and pain in your larger intestine lining due to an inflamed pouch, it is a diverticulitis condition that is correlated with a diet low in fibre . In more severe cases, diverticulitis can cause vomiting, diarrhea, fever and bloating. Here we offer you some easy, quick and high fibre content breakfast for you to try!
Sweet morning delicacies
Boxed cereals , even if they may be labeled as healthy usually have refined flour,artificial colors, corn syrup and sugar. The health dangers that lurk in processed cereal is the same as those in a can of soda. Let us start each day with a boost of high fibre breakfasts.
1. Chia Seeds and Oats
Chia seeds are the super seeds keeping the body hydrated and improving overall endurance. Wake up to a breakfast leaving you fueled with healthy fats, fiber and calcium.
2. Seeds with Peanut butter on Toast
A daily dose of breakfast fibre is easy to prepare with a sprinkle of flax and chia seeds. Your morning will launch with a jump-start digestion together with B-vitamins, fatty acids and calcium. It will ensure bone ,blood, as well as heart health.
3. Overnight Vanilla Oats
Figs,two fresh fruit, and some dates with vanilla oatmeal soaked overnight, gets together a naturally sweet bowl full of fibre, calcium, potassium and antioxidants.
4. Strawberry and Chocolate Kale
Some sprinkled cocoa together with the vitamin-rich fibre rich leafy green, Kale, in rolled oats, sliced fruit and nut butter makes an intriguing breakfast.
5. Oatmeal and Banana
Oatmeal together with fiber rich bananas and walnuts to fill you up is packed with protein and fibre keeping energy intact right through the usual mid-morning down slide.
6. Brown Rice Breakfast
Brown rice does not need to be limited to lunch and dinner menus! The nutty, fiber- filled grain makes a delectable breakfast . Add some maple syrup in a mix of apple chunks and dates, spiced with cinnamon for a gluten-free healthy morning boost.
7. Quinoa and Strawberry Parfait
Quinoa seeds has an impressive fibre and protein profile. With alternate layers of seeds in cloudy pillows of Greek yogurt and a dash of walnuts, quench you morning hunger with a superfood heart-healthy meal to start your day.
8. Blueberries and Seeds
Raw blue berries with some almond milk , sunflower, flax,hemp and chia seeds leaves you with a gluten and dairy free morning mix loaded with nutritional goodness to kick-start the day
SAVOURY MORNING TREATS
9. Veggie Packed Burrito
A high fibre tortilla Burritos wrapped in your choice of veggies makes a a filling breakfast that is great tasting,nutritious ans easy to make.
10. Spinach and Tofu Quiche
A vegan breakfast recipe with dried tomatoes, spinach and tofu and is rich in fibre and boosts the immune system.
11. Lentil Savory
Lentils are rich in minerals , high fiber and a low GI making it an ideal breakfast. Packed with irons and B vitamins, lentils for breakfast are a healthy start to the day.
12. Chickpea Flour Pizza
Chickpea flour is a nutrition powerhouse, with fibre, plant protein and iron. Ground chickpeas pizza is a great base skipping the kneading, chilling an rising process. Top up with avocado and salsa for a gluten-free powerhouse of essential nutrients .
13. Breakfast Quesadilla
A breakfast Quesadilla is versatile with ingredients to suit preferences. A combination of spinach and white beans and white cheddar cheese make a rich power packed filling for any morning.
14. Avocado and Salmon Salad
Avocado with smoked salmon slices and some fibrous vegetable packs a healthy punch running past lunchtime.
15. Sweet Potato and Spinach
Spinach full of fibre and tomatoes, together with slow-digesting sweet potato carbohydrates is a great way to power through to lunchtime.
16. Savory Oatmeal
A savory oatmeal version includes a unique combination of feta and pine nuts together with the antioxidants and sweetness from figs.
17. Avocado and Chickpea Toast
Avocado toast is trendy on brunch menus these days. Add on , paprika chickpeas. It will add satisfying crunch, and generous portion of protein and fibre.
18. Hummus Wrap
High-fibre grains and greens make a nutritious wrap can proven to not only benefit but improves overall health.
19. Green Delicacies on Wholegrain
Chopped broccoli, chickpea with avocado cubes on wholegrain toast, muffins or pita is a perfect alternative to greasy fried eggs.
Breakfast Power Smoothies
20. Blueberry Muffin Smoothie
A blueberry muffin drink will steer you out of morning grogginess . The lavender concoction is packed with high-quality antioxidants from the blueberries. Oats ans chia seeds add in the extra fibre.
21. Peanut Butter and Jelly Smoothie
A banana mixed in peanut butter spoonfuls enough with added oats and chia seeds too. The result is complex carbohydrates with fatty acids that guarantee satisfaction.
22. Pineapple Coconut Smoothie
Pineapple has effective important dietary coconut is filled wit fibre, vitamins E, C, and B as well as iron, selenium, calcium ,sodium, phosphorous and magnesium, making the combo a nutritious smoothie.
23. Raw Banana and Cacao
The smoothie is high in calcium fiber and protein, and will fill you up for hours. Plus a great excuse to get some chocolate with breakfast.
24. Kale Smoothie
This is a perfect way of serving the Kale with all its nutrient content and health benefits and nutrient content . Kale is filled with minerals and vitamins including vitamin C, A and K together with potassium, copper and iron. This high in fiber superfood stabilizes the blood sugar levels keeping the digestive tract smooth.
25. Strawberry and Orange Smoothie
This tropical smoothie tropical smoothie has a mixture Greek yogurt blended with coconut milk, orange juice and strawberries, it is low in calories and creamy smooth!
26. Kale,Acacia and Berry Smoothie
A combination of blueberries,banana and strawberries go a long way and you are left with a juicy ,sweet and delicious fruity flavour, enhanced with acai powder fading away the taste of kale.
27. Classic Green Monster Smoothie
Spinach in a mix of chia seeds,peanut butter is served up in a smoothie full of vitamins A, K and C, and K together with magnesium, fiber and calcium.
28. Strawberry and Banana Smoothie
Strawberry and -Banana with almond milk, chia seeds, and pumpkin seeds with cacao nibs, and flaked coconut make a perfect combo smoothie.
29. Sage Pear Smoothie
Moringa is a special ingredient in the smoothie. Moringa is a plant with stress management and anti-aging benefits. It helps the body detoxify. With blend of hemp seeds, rich in Omega 3 and fatty acids, with a Vitamin E, this smoothie ensures a healthy body and clear mind .
30. Cherry Berry Ginger Smoothie
This is a recovery smoothie containing strawberries rich in anti oxidants. Kale, wheatgerm together with vitamin C eases pain makes it decrease muscle damage induced by exercise. Featured photo credit: Pixabay via pixabay.com
