Quick and Healthy Breakfast – Fiber Rich Food Menu

Fibre rich food

Our dietary needs includes all food classes, and one of those classes is fiber. The requirement for fiber might differ according to the health status of a person while some optimize their fiber intake as it aids weight loss and promote good gut health.

Click here to read more about fiber, its benefits and our Required Dietary Allowance (RDA)

To meet your daily allowance of fiber you can be a bit creative and incorporate different kinds of food to your diet, you don’t have to just gobble down just one kind of fiber-rich food.

Try some of these food listed here; they are nutritious, tasty and have food that are individually high in fiber, when put together they can help you reach your daily required fiber and high fiber diet goals.




  • Moi moi and steamed greens; vegetables like ugu, green, cabbage and carrots.
  • Coconut pancakes; you can add these to your regular pancake mix coconut flour, coconut chips. You can also substitute regular flour for whole wheat and mix with the coconut flour.
  • Banana and oats pancakes; mashed bananas, roughly blended oat flour, as the main ingredients.
  • Banana, oats and coconut muffins.
  • Whole wheat or Sweet potatoes flat bread with vegetable curry or egg and veggie sauce.
  • Whole wheat bread; toasts, with tomatoes, avocadoes and eggs.
  • Boiled Sweet potatoes with eggs and veggie sauce, or with fish and veggies sauce.
  • Green juice with the pulp; blend your green veggies and fruits and drink without filtering.
  • Smoothies; you can add avocadoes, bananas, desiccated coconuts, almonds, and fruits and nuts that are high in fiber in your smoothie mix.
  • Oatmeal porridge; add some sliced bananas, strawberries, raspberries or blueberries with coconut flakes and almond slices or nuts of choice.
  • Overnight oats; rolled oats with yoghurt and coconut milk, topped with berries, bananas, coconut flakes, raisins, dates.
  • Yoghurt parfait; with granola and fruits.
  • Salads; add some beans, corn, avocadoes, tomatoes and vegetables.

There are so many interesting things to put on the menu, keep reading and trying out new recipes. Thanks for reading.

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