Breakfast is often referred to as the most important meal of the day, as it provides the body with essential nutrients and energy to kickstart the day. A high-fibre breakfast is particularly important, as fibre plays a crucial role in digestion, promoting bowel regularity, and preventing constipation.
Additionally, fibre helps control blood sugar levels, lowers cholesterol, and supports heart health. A breakfast rich in fibre, such as whole grains, fruits, vegetables, and nuts, keeps you feeling full and satisfied, reducing the likelihood of overeating later in the day. It also supports weight management and overall well-being as mentioned in the study by the National Institute of Health.
Here is a list of options for a fibre-rich breakfast:
1. Vegetable Dalia:
A healthy, high-fibre breakfast option is vegetable dalia. To make, fry finely chopped veggies in ghee or oil, such as onions, bell peppers, carrots, and peas. Add water, salt, cumin and turmeric, and rinsed Dalia (broken wheat). Cook till the Dalia takes up the flavours and becomes soft. This is a crucial dish since it helps with digestion and keeps you full and energised all morning long. It also contains a fair amount of fibre, vitamins, and minerals.
Video credit: YouTube/ Hebbars Kitchen
2. Sprouts Salad:
A perfect and most healthy breakfast option is sprout salad which is enriched in protein and a high source of fibre. Grate an onion and mix it with diced tomatoes, bell peppers, and cucumber and sprouting beans like moong or chickpeas to make this dish. Although it tastes good just the way it is, you can add some lemon juice, salt, or chaat masala, and fresh coriander for a bit of extra taste. This salad is loaded with fibre, vitamins, and minerals that are responsible for helping with proper digestion, a boost in energy, and all-round good health. That is why it is one of the essential meals for breakfast.
3. Multigrain Paratha:
A high-fibre multigrain paratha contains a variety of whole grains which also provide nutritional benefits. This recipe consists of barley, millet, and oat flours mixed with whole wheat flour as well. Mix the ingredients with water to make a dough. Roll out the dough in the shape of paratha and cook them in a griddle till brown. Determining multigrain parathas for breakfast has the advantage of being healthy and filling because they contain high amounts of fiber, nutrients, and energy to sustain you for a longer duration
4. Moong Dal Chilla:
Ground moong dal, also known as split green gramme, is used to make Moong Dal Chilla, a high-fibre breakfast option. To make, add chopped onions, tomatoes, green chilies, and spices to a batter made from soaking and grinding the dal. Cook until golden brown, if using a griddle. Because of its high fibre content, which promotes healthy digestion and sustains energy levels, this dish is essential. It is also adaptable, allowing for changes with more veggies, which makes it a wholesome and filling choice for breakfast.
5. Jowar Palak Appe:
So, if you are looking for a very healthy and high fiber breakfast, you could start with a Jowar Palak Appe recipe. To start, mix jowar flour with yoghurt, spices, green chilies, grated carrots, and spinach. Then, add ginger, pour the batter into the pan and let it cook. And here is ready your healthy breakfast with spinach and jowar, which are rich in fibre, vitamins, and minerals that maintain the immune system, correct digestion, and give a strong and long lasting energy.
6. Rava Dosa:
A popular breakfast choice in South India that is high in fibre is the Rava Dosa. To prepare, make a thin batter by combining rice flour, all-purpose flour, and semolina (rava) with water. Add salt, curry leaves, cumin seeds, chopped onions, and green chilies. On a heated griddle, cook the dosa till crispy. It's crucial since it gives you fibre from the semolina, improves digestion, and prolongs your feeling of fullness, making it a tasty and healthy breakfast option.
7. Ragi Idli:
Made with rice, urad dal, and ragi (finger millet) flour, ragi idli is a high-fibre breakfast option. To make soft, fluffy idlis, the ingredients are soaked, ground, fermented, and then cooked. This dish is essential because of its high fibre content, which facilitates satiety, aids in digestion, and controls blood sugar levels. In addition to being high in calcium and devoid of gluten, it's a great alternative for anyone searching for a filling and healthy breakfast.