Eating breakfast fires up your metabolism after having been mellowed by a long night's rest. 

Without breakfast, your body begins the day in slow motion, with no proper energy source. 

Whole grains, such as those found in bran flakes or whole wheat toast jump­start your body in a healthy way. Foods containing whole grains are also a much higher source of fiber than those containing processed, enriched or bleached fours. Fiber is an essential piece to a clean, healthy digestive system. Fiber also keeps you feeling full longer because it is a complex carbohydrate, which takes time to digest fully. 

Label Lingo: Watch out for terms such as “multigrain” or “seven-grain” on bread labels. This does not always mean that the bread is a good source of whole grains. Always look for bread labeled “whole wheat”, which means that the bread was made with 100% whole-wheat flour. 

Try adding some whole wheat toast to your morning routine, and you'll feel the difference.


In 2006, US consumption of fiber was an average of 12 grams while the recommended­ amount was 35 grams.  Ideally we should strive to consume 50 to 80 grams as is the case in Blue Zone areas, the 5 geographic locations where people live the longest and healthiest as determined by demographers, statistics and health records. Try more plant based-based vs. high carb/gluten containing options. Chia seeds or flaxseeds are amazing added to smoothies, salads, fruit and yogurt.             

  Fiber Sources

    Complex carbohydrates are best as they don’t spike serum glucose.

    -High Fiber Foods

Split peas: 1 cup: 16g

Lentils: 1 cup: 15g

Avocado: 1 whole: 14g

Artichokes: 1 medium: 10g

Flax seeds: 1 oz: 8g

Black beans: 1 cup: 14g

Brussels Sprouts: 1 cup: 8g

Raspberries:1 cup: 8g

Blackberries: 1 cup: 8g

Resource­ World’s Healthiest Foods- fiber         

Below are some examples of high fiber breakfast choices:

Food Item/ Serving Size/ Fiber Content

  • oatmeal, rolled, old fashioned/ 1 cup/ 8 grams
  • bread, whole wheat/ 1 slice/ 3 grams
  • raisin bran cereal/ 1 cup/ 7 grams
  • shredded wheat cereal/ 2 biscuits/ 6 grams
  • apple with skin/ 1 medium/ 3.5 grams
  • banana/ 1 medium/ 3 grams
  • tortilla wrap, whole wheat/ 1 tortilla/ 5 grams
  • bagel, whole wheat/ 1 bagel/ 10 grams