Top 5 simple and effective breakfast fiber supplements

Which foods add more fiber for a healthy breakfast? Let's find out more about this with SignsSymptomsList through the article "Top 5 simple and effective breakfast fiber supplements" below to better understand this issue.

Fiber is one of the very important substances in daily meals, it has become one of the important criteria contributing to improving human resistance and supporting the treatment of diseases very effectively. In the article below, SignsSymptomsList will suggest some foods that can add very simple breakfast fiber to your menu.

What is fiber?

Dietary fiber or dietary fiber, also known as roughage, is the indigestible portion of food derived from edible crops, vegetables, and edible mushrooms. Fiber is composed of carbohydrate molecules and has two main components: soluble fiber and insoluble fiber.

High-fiber breakfast foods provide full energy for the body

Water soluble fiber

This type readily ferments in the colon into gas and physiologically active by-products, and can be prebiotic and/or viscous. This soluble fiber tends to slow the movement of food through the system. 

Foods with this fiber are leafy vegetables, high-viscosity fruits (jute, spinach, etc.) and some legumes (soybeans, beans).

Fiber is insoluble in water

This type is metabolically inert and provides an enlarged or presynaptic, fermentative metabolism in the large intestine. The swollen fibers absorb water as they move through the digestive system, soothing bowel movements. This type of fiber is mildly fermentable, which promotes constant bowel movements. That's why not eating enough fiber or not eating enough will cause constipation. 

Sources of insoluble fiber include shells of foods (wheat, whole barley, vegetables, fruits).

The benefits of fiber for human health

Fiber has many roles to provide many essential nutrients for the body and participates in many activities of daily living. Knowing the importance of fiber will help you to fully replenish your body, the benefits that fiber brings to the human body can be mentioned as:

Aids in digestion and prevents constipation

Because fiber when entering the intestines, it absorbs a lot of water, making the stool bulk up and stimulating peristalsis to contract and expel stool. Eating enough fiber will help to have regular bowel movements every day, thereby avoiding the accumulation of toxins in the body for a long time, limiting constipation and  making the body feel lighter. 

On the other hand, fiber has the ability to regulate the bacterial system in the intestinal tract, helping beneficial bacteria to grow and enhance the absorption and digestion process.

Lower blood cholesterol

Because fiber absorbs bile, preventing the reabsorption of bile acids, cutting off the intestinal-liver cycle, the liver increases the production of bile, which is a raw material from cholesterol, thereby reducing cholesterol. Therefore, fiber supplements are very beneficial for people with high blood cholesterol levels.

Fiber helps reduce cholesterol in the blood

Supports blood sugar regulation

When you eat fiber, your stomach will feel full, helping to regulate blood sugar levels. Soluble fiber creates a thin gel (gel) coating on the intestinal mucosa, preventing the absorption of glucose, reducing blood sugar. In addition, fiber prevents the small intestine from mixing food with digestive juices, slowing starch digestion and glucose absorption.

Losing weight 

This is probably the role that women love because everyone wants to have a slim figure. Fiber creates a feeling of fullness, is low in calories and interferes with fat absorption, so it is very suitable for people with obesity. 

In addition, fiber also helps the body to prevent cardiovascular diseases and diabetes . Furthermore, a high-fiber diet may reduce the risk of cancer, especially colon cancer. 

How much fiber does the body need each day?

Depending on the age, the amount of nutrients needed to absorb into the body is also different. On average, each person needs to load about 20-30g of fiber a day to stabilize the digestive system. Specifically:

• For children under nine years old, it is necessary to ensure that children absorb 20-25g of fiber per day.
• For people from about 9 to 50 years old, fiber is extremely necessary and needs to be fully supplemented with the recommended amount of about 25-30g of fiber per day.
• For people over 50 years old, it is necessary to pay attention not to skip fiber in daily meals.

If you don't get a lot of fiber each day, add fiber to your diet slowly. In addition, you need to drink enough water to avoid constipation.

5 simple and convenient breakfast fiber supplements

Due to the modern lifestyle, many people forget the habit of adding fiber to their meals every day. When the body lacks fiber, it will create some unhealthy reactions, causing a number of diseases such as: gastrointestinal disease, hemorrhoids, cardiovascular disease, diabetes... So how to supplement breakfast with fiber? Quick and effective?

Supplement breakfast with cereals

Cereals are edible coarse grains that come from plants, including wheat, rice, legumes, nuts, potatoes, etc. It is advisable to eat cereals for breakfast because they provide more energy than any other food group . Other products are rich in fiber, vitamins and minerals. 

Whole wheat bread provides a lot of fiber for breakfast

According to a survey by the American Institute of Nutrition and Health of adults, about 77% of adults who add cereals to breakfast and 22% use cereals as a main dish for breakfast menus, find that the risk of weight gain is reduced compared to that of adults. with people who eat a different breakfast. 

However, to avoid indigestion, you should eat in moderation. In addition, cereals have a significant amount of sugar, so check the ingredients carefully before using them. 

Whole-grain flour is also very good, low in calories and fat. Therefore, people who are in the process of losing weight can use this type.

Fruits and vegetables

Fruits and vegetables are food groups that you should not skip every day because they contain abundant nutrients, vitamins and fiber. Therefore, you need to eat vegetables and fruits rather than drink juice because vegetables and fruits are the most valuable sources of fiber due to the presence of pectin (a nutrient found only in fresh fruits and vegetables). 

Pectin has the effect of inhibiting the activities of causing rot in the intestine, thereby creating favorable conditions for the activity of beneficial bacteria. At the same time, the balance between sucrose (starch sugar) with fructose (fruit sugar) is also significant in the prevention of atherosclerosis. Recommended minimum use is 300g/person/day.

A diet of vegetables and fruits will help you have good health, bring back skin and youthful body. In this food, there are antioxidants, so this is also a very good cancer prevention and treatment food group.

Oat yogurt contains fiber for breakfast

This is a very popular dish in the West for breakfast because it is simple, delicious, and nutritious, improving the digestive system and physique. This recipe includes three tablespoons of yogurt, one tablespoon of flaxseed, three tablespoons of oats , and a little bit of your favorite fruit for a burst of fiber. 

Dried nuts

Dried nuts such as: Almonds, walnuts, macadamia, pumpkin seeds, cashews, peanuts... are dried with a modern process and added a variety of delicious stimulating flavors on the market. Because of the convenience and nutrition, you can use them as snacks. 

This is a convenient source of healthy fiber. Instead of eating fat, sweets, ready-to-eat foods that will make the body gain weight and cause cardiovascular diseases and diabetes, this food group is a healthy choice.

Dried seeds - foods that contain a lot of good fiber for the body

Legumes (beans, chickpeas)

Legumes, especially kidney beans and chickpeas, are not only rich in protein but also rich in fiber. Flavonoids in lentils help reduce the risk of cardiovascular disease by preventing blood clots in veins and arteries. In addition, chickpeas contain high amounts of soluble fiber and amylose - a slow-digesting starch that effectively controls blood sugar.

Above are 5 foods that provide great breakfast fiber that are simple and convenient that you can refer to. Hopefully, this article will provide readers with a lot of useful knowledge in choosing fiber-rich foods to take care of themselves and their family's health in the most scientific way.