If you’re looking to improve your metabolism, incorporating a high-fiber breakfast can be one of the best ways to do so. High-fiber foods can maintain your bowel health, help you achieve a healthy weight, and, of course, boost your metabolism. Nutritionists also agree that by starting your morning with a fiber-rich meal, you’re setting the stage for efficient calorie burning and optimal energy utilization, which can positively impact your metabolic rate and help you reach your health goals. We spoke with Lisa Richards, a certified nutritionist and creator of The Candida Diet, to find out what the best high-fiber foods are and how we can incorporate them into our breakfast meals.
“High-fiber foods tend to be more filling and satisfying, promoting a sense of fullness and reducing the likelihood of overeating later in the day. This can prevent unnecessary snacking and help maintain a calorie deficit for weight loss,” Richards lets us know. It turns out that fiber is great for slowing down your digestion and regulating your blood sugar levels, all of which can help prevent you from reaching for your snack drawer.
So what are some of the best high-fiber breakfast foods to help with a faster metabolism, and how can we incorporate them into our diet every morning? Richards suggests we incorporate these 5 foods into our daily breakfast meals in order to see and feel the results: Oatmeal, chia seeds, berries, whole grain toast, and avocado.
Oatmeal
For oatmeal, Richards tells us, “it contains soluble fiber, which forms a gel-like substance in the digestive system, slowing down digestion and promoting feelings of fullness. This helps regulate blood sugar levels and prevents energy crashes, keeping the metabolism steady.” The slow digestion of this fiber-rich food increases satiety, which leads to supporting your metabolism. Richards recommends warming up a bowl of oatmeal according to the instructions and adding your choice of toppings. She also tells us we can “boost the fiber content by adding berries, chia seeds, or a tablespoon of ground flaxseed.” Good to know!
Chia Seeds
“Chia seeds are a nutritional powerhouse, packed with fiber and essential omega-3 fatty acids. When soaked in liquid, they form a gel-like consistency, expanding in the stomach and promoting a sense of fullness. This can help control appetite and support weight loss efforts,” Richards reveals. She gives us a simple yet delicious chia seed pudding recipe that involves “combining chia seeds with your choice of milk (such as almond milk or coconut milk) and a sweetener like honey or maple syrup. Let it sit overnight in the refrigerator, and in the morning, top it with fresh berries or sliced fruits for added fiber.” We’ll definitely be trying this out!
Berries
Richards reveals to us the various benefits of eating berries for breakfast for an improved metabolism. From raspberries to blueberries to strawberries, Richards points out that “they contain both soluble and insoluble fiber, which aids in digestion and promotes a healthy gut. The high water content in berries also contributes to their filling nature.” Smoothies are an excellent way to combine your favorite berries with vegetables and other ingredients. “Add a handful of spinach or kale for fiber, along with berries, chia seeds, or ground flaxseed. You can also include a scoop of oats or avocado for added texture and fiber,” Richards says.
Whole Grain Toast
Eating grains for breakfast can be tricky for some of us who aren’t familiar with what’s healthy and what’s not, but Richards expresses the benefits of eating whole grain toast over other refined white bread. “Whole grains contain more bran and germ, which are rich in fiber and other nutrients. The fiber in whole grain toast helps regulate blood sugar levels and supports a healthy metabolism.” For your morning toast, you can choose any type of healthy nut butter, such as almond or peanut butter, and top it off with fruits such as bananas and berries for an extra dose of fiber!
Avocado
We all love a good, ripe avocado, but did you know this nutrient-dense food is a good source of fiber too? “Including avocado in your breakfast, such as in a smoothie or on whole grain toast, adds creaminess and provides satiety. The healthy fats in avocados can also help regulate appetite and support weight loss,” Richards tells us. She shares a mouth-watering avocado egg breakfast that not only sounds delicious but is highly nutritious and beneficial for an improved metabolism: “Mash avocado and spread it on whole grain toast. Top it with a poached or boiled egg, and sprinkle some chia seeds or ground flaxseed on top. This combination provides a good balance of fiber, healthy fats, and protein.”
Bottom Line
Ultimately, a high-fiber breakfast is a win-win for your body. Not only does it give your metabolism a kickstart, but it's also a favorite among nutritionists. From managing your weight to keeping your energy levels steady throughout the day, a fiber-packed breakfast has got your back.
