From oats with chia seeds to avocado black bean toast and more, try these 5 high-fibre healthy breakfast ideas

Starting your day with a high-fibre breakfast can set the tone for a productive and healthy day. Fibre is essential for maintaining a healthy digestive system, managing weight, and reducing the risk of chronic diseases. If you are looking to boost your fibre intake, here are five delicious and nutritious breakfast recipes you must try:

Overnight Oats with Chia Seeds

Ingredients:

• 50 gm rolled oats


• 1 tablespoon chia seeds


• 250ml almond milk (or any milk of your choice)


• 1 tablespoon honey or maple syrup


• Fresh berries for topping


• A sprinkle of nuts or seeds

• In a jar or bowl, combine the oats, chia seeds, and almond milk.


• Stir in the honey or maple syrup.


• Cover and refrigerate overnight.


• In the morning, give the mixture a good stir. Top with fresh berries and a sprinkle of nuts.


• Enjoy a hearty and fibre-rich breakfast.

Avocado and Black Bean Toast

Ingredients:

• 1 slice whole grain bread


• 1 ripe avocado


• 50 gm black beans, rinsed and drained


• A squeeze of lime juice


• Salt and pepper to taste


• A pinch of chilli flakes (optional)

• Toast the whole grain bread until it is golden and crispy.


• While the bread is toasting, mash the avocado in a bowl. Mix in the black beans, lime juice, salt, pepper, and chilli flakes if using.


• Spread the avocado and black bean mixture onto the toasted bread.


• This simple yet satisfying breakfast is packed with fibre and healthy fats.

Ingredients:

• 200 gm mixed berries (fresh or frozen)


• 1 banana


• 250 ml Greek yoghurt or a plant-based alternative


• 1 tablespoon flaxseeds


• 1 tablespoon honey or agave nectar


• 100 ml water or milk

• Combine all the ingredients in a blender.


• Blend until smooth and creamy.


• Pour into a glass and enjoy immediately.


• This smoothie is a quick and easy way to get a burst of fibre and antioxidants to start your day.

Ingredients:

• 150 gm whole wheat flour


• 100 gm rolled oats


• 50 gm ground flaxseeds


• 1 teaspoon baking powder


• 1/2 teaspoon baking soda


• 1/2 teaspoon salt


• 2 ripe bananas, mashed


• 2 eggs


• 100 ml honey or maple syrup


• 100 ml milk


• 50 gm chopped nuts or dried fruit (optional)

• Preheat your oven to 180°C (350°F) and line a muffin tin with paper liners.


• In a large bowl, mix the whole wheat flour, oats, ground flaxseeds, baking powder, baking soda, and salt.


• In another bowl, whisk together the mashed bananas, eggs, honey or maple syrup, and milk.


• Pour the wet ingredients into the dry ingredients and mix until just combined. Stir in the nuts or dried fruit if using.


• Divide the batter evenly among the muffin cups.


• Bake for 20-25 minutes or until a toothpick inserted into the centre comes out clean.


• Let the muffins cool on a wire rack before enjoying. These muffins are a great grab-and-go option that is rich in fibre.

Ingredients:

• 100 gm quinoa


• 250ml water


• 1 apple, diced


• 1 teaspoon cinnamon


• 1 tablespoon honey or maple syrup


• 30 gm chopped nuts or seeds


• A handful of raisins or dried cranberries

• Rinse the quinoa under cold water.


• In a medium saucepan, bring the quinoa and water to a boil. Reduce the heat, cover, and simmer for about 15 minutes or until the water is absorbed and the quinoa is tender.


• Remove from heat and stir in the diced apple, cinnamon, and honey or maple syrup.


• Divide the quinoa mixture into bowls and top with chopped nuts, seeds, and dried fruit.


• This warm and hearty breakfast bowl is not only high in fibre but also provides a good dose of protein to keep you full throughout the morning.