6 ways to boost fibre at breakfast (beyond bran)

September 19, 2016 in Healthy Eating

6 ways to boost fibre at breakfast (beyond bran)

Increasing your fibre intake at breakfast – as well as at lunch and dinner – could help you lose weight. (Provided, of course, you’re not exceeding your recommended calorie target for healthy weight loss.)  High-fibre foods add bulk to meals and are digested more slowly so they help you feel full on fewer calories.  They also take longer chew, which may prevent you from eating more than you should.

The average Canadian consumes between 11 and 17 grams of fibre each day – half the amount that’s recommended. Women aged 19 to 50 are advised to get 25 grams of fibre each day; men require 38 grams. As we get older, we need less fibre. After 50, women should aim for 21 grams, men 30 grams.

There are plenty of ways to increase your fibre intake that don’t require opening a box of bran cereal. To get started, here six ways to to boost fibre at breakfast (aim for at least 8 grams of fibre at breakfast).

Blackberries and raspberries

(1 cup of each = 8 g fibre)

Add these berries to smoothies, layer in yogurt parfaits or sprinkle over hot cereal.


(1/4 cup mashed = 4 g

Spread whole grain toast with two tablespoons mashed avocado. Like peanut butter, it’s an excellent source of monounsaturated fat but with half the calories. Two slices of avocado toast: 10 g fibre.

Black beans

(1/2 cup = 8 g)

Make a breakfast burrito: scramble two egg whites, toss in one-half cup of black beans (drained and rinsed) and place in a 10-inch 100% whole-wheat tortilla; top with salsa.  All in: 11 g fibre

Pumpkin puree

(1/2 cup = 3.6 g)

Stir it into hot oatmeal, whirl it in protein shakes or blend it into muffin and quick bread batters.  One-half cup also serves up almost four grams of fibre and your daily supply of vitamin A – and for only 42 calories as 4 grams of natural sugar.  Consider it half a fruit serving. 

Whole chia seeds

(1 tablespoon = 5 g)

They’re an easy addition to smoothies, yogurt, hot cereal, even pancake and waffle batters. In addition to fibre, you also get more than two day’s worth of alpha linolenic acid (an omega-3 fat), plus calcium, magnesium and iron.

Almonds + pear

(1/4 cup almonds = 4.5 g / 1 medium pear = 5.5 g)

When you’re too rushed to sit down to eat breakfast, grab a pear and one-quarter cup of almonds (about 30) to go. This fibre-rich meal is more filling than you think, delivering 10 g of fibre, protein and heart healthy fats.

All research on this web site is the property of Leslie Beck Nutrition Consulting Inc. and is protected by copyright. Keep in mind that research on these matters continues daily and is subject to change. The information presented is not intended as a substitute for medical treatment. It is intended to provide ongoing support of your healthy lifestyle practices.