Fiber-Rich Breakfast Bowl

Fiber-Rich Breakfast Bowl

MenoLabs Recipes | Thu, Nov 05, 2020

It’s said that breakfast is the most important meal of the day.  These breakfast bowls are packed full of vitamins and fiber which can help keep you full.

Rolled oats and blueberries are both amazing sources of dietary fiber, which can improve digestive health. On average, one cup of rolled oats provides 7.5 grams of dietary fiber and blueberries contain 3.5 grams of dietary fiber per cup. Fiber is crucial to promoting the health of gut bacteria. A fiber-rich diet can help feed your gut microbiome. 

Did You Know

Fiber is crucial to promoting probiotic health. A fiber-rich diet can help feed probiotics. 

Grains, especially whole grains, are rich in fiber. Whole grains are grains that possess three primary components: a bran, an endosperm, and a germ. The bran is the outer layer of grains and is the part with the most fiber, as well as some B vitamins and minerals. The endosperm is the middle layer, which is a starchy carbohydrate. It has some proteins, as well as vitamins and minerals like B vitamins and iron. The germ is the core of the grain, and it's packed with nutrients like B vitamins, Vitamin E, and healthy fats. 

So why are whole grains a better source of fiber in the grain family? Unlike whole grains, refined grains only have an endosperm. Refined grains cannot provide you with the full breadth of vitamins, nutrients, and fibers that a balanced diet requires. Some fiber-rich grains include barley, buckwheat, and rye, which are ingredients usually used in certain bread products. Roughly 2 grams of these grains can give you 10 percent and more of your recommended daily fiber intake. Other sources of fiber that may be a bit easier to incorporate into your diet are things like oats, quinoa, and brown rice. While 1 gram of these grains may produce less than 10 percent of your daily value, they can still help contribute to a balanced diet.

Fiber can help feed your gut microbiome


  • ½ cup old fashioned rolled oats
  • 1 cup liquid (your choice of water, milk, or almond milk)
  • ½ cup blueberries
  • 1 tbsp. peanut butter
  • ½ cup unsweetened vanilla almond milk
  • 1 tsp chia seeds


  • Maple syrup
  • Coconut sugar
  • Raw cacao nibs
  • Banana slices
  • Cinnamon
  • Chopped nuts (pecans, almonds, or walnuts)


  1. Place all ingredients into a blender and blend until smooth.
  2. Add desired toppings and serve warm.

(Recipe adapted from Two Raspberries)

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