Buy high-fibre breakfast - porridge, muesli and granola
Do you want to include more fibre in your diet? Then you should already make sure that you eat enough fibre at breakfast. There are several ways to get more fibre in your diet. The best way is to eat whole-grain cereals, whole-grain bread or similar foods. Porridge, a trendy breakfast, is particularly easy to digest. It is made from wholegrain oats and is therefore not only rich in fibre, but also has many other benefits, such as improving your intestinal health. You'll find a wide range of high-fibre breakfast options in the Verival online shop - try our range and find your favourite.
Oatmeal - the fibre miracle
Oatmeal is an excellent source of fibre. It contains mainly water-soluble dietary fibres, especially beta-glucans. These bind water in the intestine and thus have a positive effect on digestion and the dietary fibres swell, which ensures a longer feeling of satiety.
Oat flakes also contain water-insoluble dietary fibres that promote movement in the intestines.
The German Nutrition Society (DGE) recommends a fibre intake of at least 30 grams per day. Many people do not reach this recommendation and therefore it is especially important that you pay attention to your daily fibre requirement and selectively reach for fibre-rich foods.
Ideas for your high-fibre breakfast
If you want to improve your gut health, prevent constipation and avoid food cravings, it's important to watch your fibre intake. It's best to start eating fibre-rich foods at breakfast.
Oatmeal in muesli or porridge is ideal. Oatmeal contains 10 grams of fibre per 100 grams.
The high fibre content also keeps you satiated for a long time and prevents cravings. You can also use seeds such as flax or chia seeds as a topping. Various fruits such as apples or dried fruits are also rich in fibre and therefore ideal.
Porridge with high fibre content - basic recipe
You only need a few ingredients for your high-fibre porridge: 50 grams of rolled oats, 100-120 ml of milk or oat drink, an apple, a tablespoon of flaxseed and a few dried fruits. For your oatmeal, simply put the oatmeal and milk in a pot and boil it for about 3-5 minutes. Then cut or grate the apple and mix it with the porridge. Finally, you can add flaxseed and some dried fruit to the porridge as a fibre booster.
Why fibre is so healthy
Fibre is an indigestible food component found only in plants. They bring numerous health benefits and can reduce the risk of many diseases. Fibre is indigestible to humans, which means it passes through the gastrointestinal tract without being broken down.
Fibre regulates blood sugar levels by slowing glucose absorption in the intestines. In addition, a diet rich in dietary fibre can reduce the risk of cardiovascular diseases, high blood pressure or type 2 diabetes mellitus and lower blood cholesterol levels.
The following foods are particularly rich in fibre: whole grains, various fruits and vegetables, legumes, nuts and seeds.
These are the benefits of a fibre-rich breakfast
- Long-lasting satiety
- Fewer cravings
- Supports digestion
- Prevents constipation
- Reduction of cholesterol
- Reduction of blood sugar levels and prevention of diabetes
- Reducing the risk of colon cancer and cardiovascular diseases