Fuel Up With High-Fiber Foods at Breakfast

Steel-cut (aka Irish) oats have a dense, chewy texture, and take roughly 30 minutes to fully cook. But you can find some brands of quick-cooking steel cut oats.

Yogurt Parfait: For a satisfying treat to start your day, add fiber to your low-fat yogurt with 1 cup of mixed berries (fresh or frozen) and ? cup of granola. The mix of sweet and crunch that these toppings give will fill your stomach and satisfy your cravings.

More: Learn About the Disease-Fighting Benefits fro Berries

Toast and Nut Butter: The best high-fiber breads are those made from 100 percent whole wheat or other whole grain. This can be confusing because many labels indicate "made with whole grains," but still include other flours (e.g., enriched flours) that are not made from whole grains.

More: Learn the Whole Truth About Grains

Check the nutritional label to make sure each slice has at least 3 grams of fiber. Toast and spread 2 tablespoons of your favorite nut butter for an additional 2 grams of fiber.

Cereal: When navigating through the cereal aisle for a high-fiber choice, opt for a whole grain variety with at least 5 grams per serving. Pour yourself a bowl with low-fat or skim milk or almond milk for quick a.m. fueling. Or pack it dry to go, and snack on it throughout the day.

More: Use These 4 Tips to Help You Choose a Healthy Cereal

For an added fiber boost, add 1 tablespoon of ground flax seeds or chia seeds to any of the breakfast options above for an extra six and two grams, respectively.

Time Your Fiber Intake Carefully
To avoid digestive upset, eat any high-fiber meals or snacks at least one hour before your workout, run or cycle.  Gradually increasing fiber content in your diet will also aid in overall tolerance of these foods.

More: Why Breakfast Is the Most Important Meal of an Athlete's Day

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