Dietitian reveals simple breakfast solutions to America’s fiber shortage

New York-based registered dietitian Tanya Zuckerbrot, founder of the F-Factor Diet, which focuses on fiber-rich nutrition to lose weight, appeared on “Fox & Friends” on Friday morning to reveal a simple way to satisfy the daily recommended intake with just one meal.

“The average American is not getting enough fiber because the American diet is filled with processed and refined foods,” Zuckerbrot said.

It’s that “loss of whole foods in our diet that has led to an absence of fiber,” she said.

The loss of fiber has contributed to increased weight gain, cardiovascular disease and diabetes, Zuckerbrot said.

Dietitian reveals simple breakfast solutions, Oatmeal porridge bowl with berry fruits in female hands

The absence of fiber in American diets is contributing to weight gain, cardiovascular disease and diabetes, a health expert said.  (iStock)

“So, a high-fiber diet is about weight management, health and longevity,” she noted.

The recommended amount of dietary fiber is 14 grams for every 1,000 calories per day, which equates to about 25 grams for women and 38 grams for men, according to the Academy of Nutrition and Dietetics.

But average Americans are getting half of what they need, Zuckerbrot said.

“If you are aiming to get more fiber in your diet, you cannot skip breakfast,” she said. “Most breakfast foods are loaded with fiber – and if you wait until later in the day, it’s going to be very hard to catch up.”

One breakfast staple is cereal, though an average flake contains just a gram of fiber, Zuckerbrot said.

Dietitian reveals simple breakfast, A woman smiles as she holds a spoon with high-fiber cereal and berries.

Choose high-fiber cereal options and berries over bananas. (iStock)

“Instead, look for a fiber cereal that has upwards of 8 grams,” she said.

When adding fruit to cereal, consider berries over bananas.

A banana has just one gram of fiber, while a bowl of mixed berries offers about 8 grams, Zuckerbrot said.

If you’re having a protein-hearty breakfast like eggs or yogurt, think about adding cruciferous vegetables as some fiber boosters.

Broccoli and Brussels sprouts are cruciferous vegetables that can be added to early-day meals. (iStock)

Eggs are often paired with bagels or toast. However, there’s only 1 gram of fiber in a regular bagel and white bread, Zuckerbrot said.

“But because fiber is having a moment, there are so many brands now making high-fiber alternatives,” she pointed out.

Traditional whole wheat bread has 5 grams of fiber, Zuckerbrot said.

She also showed an example of a bagel that contained 34 grams of fiber.

Some bagels have enough fiber to meet a person’s daily recommended needs. (iStock)

“You’re going to meet your entire fiber needs with just one food,” she said.

Next time you’re thinking about breakfast, don’t forget the fiber: That’s the overall message.