If you think that protein shake or protein bar supplies all the nutrients you need in the morning, you’re missing an important part of the picture. “Protein is important, but we shouldn’t forget about fiber,” Desiree Nielsen, RD, a recipe developer with a focus on plant-based nutrition, tells SELF.
Eating a high-fiber breakfast not only benefits your digestive system in a myriad of ways—from nurturing beneficial gut bacteria to preventing constipation—it also keeps you satisfied, helping you “feel fuller for longer” (a.k.a “less hangry at 10:00 a.m.”), Nielsen says. What’s more, the vast majority of Americans don’t hit their daily fiber goal, period (that’s 25 grams for most women and 38 for most men, for reference), making it all the more important to ensure your breakfast is packing.
Besides, a high-fiber breakfast doesn’t have to mean one that’s stodgy or boring. While we adore fiber-rich classics like oatmeal and shredded wheat, to be clear, they can sometimes feel a little, ahem, tired, especially if you’re someone who likes to keep things interesting at mealtime. (Raises hand.) With a little thinking outside the box, though, it’s actually not too tough to craft an inventive morning meal that piles on the fiber and satisfies your taste buds along the way.
To illustrate this, we asked Nielsen to come up with a few original high-fiber breakfast recipes. Whether solid, sippable, or somewhere in between, these options all feature some kind of novel twist on a familiar classic, incorporating surprising ingredients like cardamom and curry powder (yes, really). “I really love showing people how simple it is to take things from very basic to something you’ll crave,” Nielsen says. And to be clear, none of these recipes pile on the fiber at the expense of other nutrients—all of them will yield a well-rounded meal that balances protein and healthy fats to boot.
Photo by Desiree Nielsen, RD
Creamy Cinnamon Bun Smoothie
We’ll take a cinnamon bun in any form, especially if it happens to be capable of satisfying our fiber needs on top of our sweet cravings. Just be forewarned that you might be taken aback by the source of that fiber at first: Navy beans and other white beans are one of Nielsen’s “secret weapons” to boost fiber because they blend up well and have a neutral flavor that doesn’t interfere with the other ingredients. Soy milk, banana slices, and almond butter will also add to the fiber count. Get the recipe.
