Add fiber to your Breakfast may extend your lifespan

Breakfast is often referred to as the most important meal of the day. Add fiber to your Breakfast , it may extend your lifespan.

• There is a strong link between breakfast intake and a reduction in all-cause mortality.
• When people consume more than 25 grams of fiber per day, the relationship between eating breakfast and longevity is even stronger.
• Experts point out that eating fiber-rich foods for breakfast can also have a positive impact on work or study performance.

Breakfast – is it really the most important meal of the day? Or is it just another inconvenience that prevents you from leaving your home on time in the morning? A recent study published in the Journal of the American Council of Family Medicine suggests that not only is it wise to make this meal a habit, but you should also include some fiber-rich foods when eating.

Here are scientific studies of the link between morning fiber intake and longevity, as well as some simple strategies that allow you to embrace this big diet “F” in the morning.

About the Study

According to a recent cohort study, breakfast intake was strongly associated with a reduction in all-cause mortality. In addition, the relationship was more pronounced in participants who consumed more than 25 grams of dietary fiber per day.

While recognizing this link doesn’t imply causation, data from a cohort of this size — nearly 6,000 participants — proves that eating breakfast is beneficial. It also supports existing fiber consumption guidelines.

Eating breakfast can also prevent overeating during meals consumed later in the day.

— Nicole Short, MS, RDN, LDN

Why Breakfast Is Important

While eating patterns such as intermittent fasting may convince you that skipping breakfast is a must-kill path to weight loss, research suggests that this strategy can actually backfire.

In fact, intermittent fasting is more likely to be due to calorie restriction than because of time. Nicole Short, MS, RDN, LDN, in Brooklyn, New York, explains why eating breakfast can be beneficial.

“A hearty breakfast contains carbohydrates that can be converted into glucose, providing our body with the energy it needs to start the day,” Short said. “Eating breakfast also prevents eating too much later in the day.”

In addition, eating a nutritious breakfast can also set the tone for the rest of the day. Just as other wellness strategies you incorporate in the morning — like walking, yoga, meditation, or journaling — add value to the rest of the day, breakfast can have the same impact. Symone Moodoo (RD) and Chantel Moodoo (RD), the nutritionists behind the Balanced Diet behind dose of Vitamin C@Double on Instagram, agree.

“The brain’s main source of energy is carbohydrates,” they say. “Eating a fiber-rich breakfast can help improve performance at school and in the workplace.”

How Much Fiber Is Needed

According to the recommendations of the American Academy of Nutrition and Dietetics, people should consume 25-38 grams of fiber per day. Because most of us fall short of that goal, adding fiber to breakfast may be exactly what we need — and a reasonable strategy for maintaining healthy blood sugar levels throughout the day. This can also make the afternoon work more efficient.

However, most people rarely get enough fiber from their diet. In fact, fiber was recently identified as a nutrient of concern in U.S. dietary guidelines. As of 2020, only 10% of women and 3% of men have consumed enough fiber.

Ideally, fiber should be ingested continuously to promote satiety and stabilize energy levels, which in turn will help reduce some of us from drowsiness or collapse around three p.m.

— Symone Moodoo, RD & Chantel Moodoo, RD

According to the Advice of the Moodoo Sisters, don’t eat all the fiber at once. Instead, start with breakfast and let your fiber intake run throughout the day.

“Ideally, fiber should be ingested continuously to promote satiety and stabilize energy levels, which in turn will help reduce some of us getting sleepy or collapsing around three p.m.”, they say.

If your current fiber intake is not ideal, such as less than 12 grams per day, eat slowly to avoid gastrointestinal discomfort. In addition, adequate hydration is key to unlocking the full potential of fibers, so skipping water can actually lead to some unintended consequences.

The Mudoos warn that consuming too much fiber without drinking water can actually lead to constipation, and no one wants that. As for how to seamlessly add more fiber to your diet, they offer some advice.

“Think about it, what can I add to my food to make them fuller and more satisfying?” The Moodys asked. “Adding more vegetables and fruits (including dried fruits, nuts, legumes, and legumes) to a daily diet like salads and sandwiches is a simple and effective way to increase dietary fiber.”

Also, if you’re already eating eggs and other foods for breakfast, adding canned beans is a simple and delicious addition to your breakfast plate. Milder canned beans, such as white beans, can even be added to your breakfast shake to increase satiety fiber and protein.

In addition, the addition of fiber also brings additional flavor and texture. Try sprinkling dried fruits and nuts on top of hot cereal. If you need a faster option, Short recommends the following three options:

• Greek yogurt with added fruits and peanut butter
• A protein bar with a fruit of your choice
• Instant oats with peanut butter, blueberries, and flaxseed

Know the Importance of Fiber in Your Diet

Eating one breakfast can help you reach your goal of 25 grams of fiber per day, can help you maintain healthy blood sugar levels, increase satisfaction, and prevent overeating. It could also mean you’ll have a better day in the office as well. If you’re new to fiber, take your time, add water, and be gentle with yourself. Also, consider consulting with a healthcare provider or dietitian for more advice on how to increase your fiber intake and determine what’s right for you.