Benefits from a high-fiber breakfast

Start the day with a rich breakfast. Increasing only a moderate amount of this substance into the daily menu is enough to enhance health.

Photo: bishopslaw.co.uk

Increase fiber for breakfast

Breakfast is the best opportunity to 'load' fiber for the body. High-fiber foods include whole-grain breads, fresh fruits, oats or simply a bowl of brown rice. Add nuts and vegetable sprouts to light porridge. Add raw vegetables to bread.

Cooking food too well reduces the amount of fiber in the food, so it's best to steam or cook it only.

Why does the body need fiber?

They help to get full and full longer than foods without fiber and are low in calories. Some fiber-rich foods, such as flax seeds, plums, rice bran and wheat germs, also help boost digestive health.

Fiber helps strengthen the digestive system, reducing the risk of colon cancer, cardiovascular disease and diabetes; and reduce cholesterol and help control weight.

High-fiber foods

- Legumes and lentils
- Bread and cereals:
- Fruits: pears, apples, peaches

Note: Increase the amount of water you use to make sure that the fiber has its full effect. Read labels carefully, avoid well-grained cereals, and lose silk.