Fiber’s not exactly the sexiest topic around but it probably should be . . . because most of us probably aren’t getting enough! 

According to current recommendations, women should be eating at least 25 grams of fiber per day, although there’s research to suggest we should be aiming even higher.

Despite this, the average American eats only around 16 grams of fiber each day.

So why does that matter?

While fiber is best known for its role in digestion, it also helps to stabilize your blood sugar, keeps you feeling full longer, supports healthy brain function, and support your gut and hormone health too! 

Consuming more fiber at breakfast is a great way to close this "fiber gap,” and to get all of those great benefits! Just make sure you’re drinking enough water to keep things moving smoothly. And start slow! Increasing your fiber intake too quickly can lead to uncomfortable symptoms like bloating, gas, diarrhea, and/or constipation. Not exactly what we’re going for.

There are 2 Main Types of Fiber: 

 Soluble Fiber: Soluble fiber is the type of fiber found in fruits, veggies, beans, seeds, nuts, and most whole grains. Soluble fiber dissolves in water and forms a gel-like substance in your colon. It helps to lower cholesterol, regulate blood sugar, encourages healthy elimination and acts as a food source for the healthy bugs in your gut.

Insoluble Fiber: Insoluble fiber is found in wheat bran, whole grains, potatoes, and lot’s of vegetables. Insoluble fiber can’t actually be digested, but does act as a sort of broom to move things through your GI tract and promotes good bowel health. 

Eating a variety of different plant foods is a great way to get both! Because when it comes to fiber, variety is key.

I love making a breakfast salad or a loaded avocado toast in the mornings, but here are a few more simple (hormone healthy) breakfast ideas to help get more fiber into your day. And as a bonus, they’re almost all easy to prep in advance. Because life gets busy, why not make breakfast a little easier? 

5 High-Fiber (hormone-healthy)Breakfast Ideas to Start your Day:

Broccoli Cheese Egg Muffins

These broccoli cheese egg muffins are the perfect grab and go breakfast when you’re craving something a little more savory. They’re great on their own or an english muffin with some fresh avocado for the ultimate breakfast sandwich, and you can whip up a batch on Sunday and eat them all week long.

Spinach Packed Muffins

I’m pretty much always looking for ways to get as many nutrient dense foods as possible into my little ones and myself. My kiddos love green smoothies, so. . . we turned them into muffins! Because can you ever have too many muffins?! These spinach banana muffins freeze perfectly, pack in a full serving of veggies and plenty of healthy fats, AND they’re the perfect easy breakfast for mornings you’re running out the door. 

Change up your usual oatmeal! 

Carrot cake oats are a big part of our usual breakfast rotation! Just cook the oats (i like to use the steel cut variety) in half water/half milk of choice, add 1-2 shredded carrots, a handful of raisins, 2-3 T flaxseeds, chopped walnuts, and just a touch of cinnamon and maple syrup. I usually stir in a scoop of protein powder or some egg whites to up the protein factor for a more complete meal.

These blueberry zucchini baked oats are pretty delicious too and perfect if you want to prep something the night before!

Veggie pancakes/waffles!

Rebrand them however you must (‘monster cakes’ is what we call them). Just mix up your favorite pancake or waffle mix, and throw in a handful of shredded carrots, zucchini or blended up spinach. . . pretty much anything that tastes good as a quick bread easily doubles as pancakes or waffles. I also throw in some hemp seeds, ground flax and whatever else seems like a good idea at the moment to pack a little more nutrition in! 

Sip a smoothie

If you're only adding spinach or kale to your smoothies, it’s time to branch out!  Frozen riced cauliflower, zucchini, even shredded carrots and cucumbers make great add-ins! This chocolatey smoothie is one of my favorites and you won’t even taste the hidden veggies. 

So many good options, now you just have to decide which one to try first?