Ok, it’s not quite like bringing “sexy” back, but hey it’s only breakfast time! 😉
So right off the bat yes, this is an oatmeal recipe, so if you’re really tired of that, I get it, you can skip this one….. but the post itself covers some important things about fiber that you may be surprised to learn and this oatmeal is still delicious so it may be worth a read!
This oatmeal’s super power is how much more nutrition is packed into it compared to everyday oatmeal or classic yummy overnight oats, which are already quite nutritious plus yes, it can be made gluten free!
This recipe is also very, very filling. That is key for me. Prior to this, my breakfast for years had been a huge parfait of yogurt, berries/fruit, hemp seeds, flax seeds and nuts (super healthy)! And I still LOVE it, but the thing is that 2 hours after breakfast, I get hungry again. I need something that can sustain me for longer so I can actually get work done.
So, if you’re like me, here’s a version of oatmeal that you might like, this one (along with a cup of chai!) keeps me full for 4 hours!

The nutrient star of this oatmeal bowl is…..…..FIBER! And it just so happens that it’s also packed with protein, has no saturated fat, and no added sugar which means you can control if and how you want to sweeten it up. It’s also loaded with essential macro and micro nutrients when you add the toppings (I found a way to include every bit of my beloved parfait). 😉
If people are wanting to improve their diet to get to better health (yes, yes, yes!), a good place to start is to focus on FIBER.*

Quick digression here if you don’t mind……but I just want to say that typically, it’s not a great idea to think of a food based only on one main nutrient (that’s called nutritionism) because we can can unknowingly narrow our boundaries too much leading to imbalances. And we need accurate information on what it means to eat high fat or high protein or low carb or low fat, etc so it helps us meet our goals and is sustainable over time.
One of the worst feelings is to go on a particular diet, make some progress and then not be able to keep up with it and end up back where we started, or worse! Just 1-2 setbacks can make people lose confidence in reaching their goal. This is not what we want to do…..
What we do know for sure is that the USA is long overdue to have a diet change. The SAD diet (Standard American Diet) which you can guess is very low in fiber is also low in a whole lot of other critical nutrients, the lack of color variety gives it away!

It goes without saying, that we all have different needs and values and we have to choose a way to eat that is right for us.
But here’s the thing, when it comes to which diet is proven to prevent, treat or reverse heart disease, breast cancer, type 2 diabetes or colon disease, right now we only know of one and it’s a WHOLE FOODS, PLANT BASED DIET which is innately HIGH in……. FIBER.

Look at the huge variety of color and foods! We should eat like this, not just because we are afraid of chronic diseases, which is understandably worrisome, but because this type of food gives us incredible energy, makes us more resilient to the stressors around us, helps us look and feel the way we want and overall helps us thrive.
If anyone reading this is thinking that changing their diet is too hard, just remember that a good habit is formed by taking small steps consistently. We can start by thinking what can we add in rather than take out. That’s easier, way more fun and you get the huge health payoffs.
Plus I’m not saying everyone must be vegan or vegetarian. What the data is clear on though, is that eating mostly plants and unprocessed foods is where the improvements in health come from.
There are tons of resources out there (this blog hopes to be one) and if you want a personal approach, work with a health and wellness coach (I hope to be one this year!) so reach out to one who’s an expert in this field!
Ok, digression is over and back to why FIBER! Because it matters most to our whole digestive system (which is where our nutrients get absorbed) and it also matters to our……wait for it….. BRAIN. I know, so weird and more on that below. But first, I need to point out something that’s super important….
*THERE IS NO FIBER IN MEAT OR DAIRY*
Maybe on some level we sort of know that?…. But what brings this all home is that meat and dairy are the number one consumed foods in the USA. So it’s easy to see that there’s not a lot of room left on the plate to get the adequate amount of fiber or other nutrients that come from plants and which our body absolutely needs. Plus, for people who eat a gluten free diet, it is easy to fall short of getting enough fiber.
So the point is that if we do focus on FIBER we will automatically get a lot of other very important nutrients we need plus we are going to fine tune the function of our gastrointestinal system. That’s kinda important for our wellness and…..comfort (ahem!).
FIBER is a type of carbohydrate that itself doesn’t actually get absorbed in our colon yet it improves our energy, helps with weight loss, reduces inflammation and even improves our mood. Here’s how:
1. Fiber is a prebiotic, meaning it is the food that our healthy gut bacteria thrive on. Bacteria send messages to our brain via the millions of neurons that connect our gut to our brain so we need to make sure they are healthy and sending the correct signals. Neurotransmitters are natural chemicals that are produced in our brain and they determine how we feel and behave but an important neurotransmitter, SEROTONIN, is actually made in our gastrointestinal tract. Serotonin regulates sleep, appetite, mood and anxiety. So, we can see that FIBER is as much brain food as it is gut food.
2. If we rebalance and sustain a healthy population of good bacteria in our gut, we can reduce uncomfortable things like indigestion, bloating and constipation, talk about preventing dis-ease! Since fiber is not actually digested by our body and forms into stool, it removes the things we don’t need from our system, like excess cholesterol, sugar, and toxins. In this way, it reduces inflammation and maintains our colon’s integrity and function thus reducing the risks for heart disease, type 2 diabetes and colon cancer.
3. Fiber is a huge benefit for sugar lovers because it tangles up the sugar, slowing its absorption thus protecting our liver from getting a huge punch of sugar it can’t handle in the moment. This is why eating whole fruits is waaaaay better than drinking fruit juice. Not to mention, it’s almost impossible to eat the same amount of sugar from a whole fruit vs that fruit in juice form. For example, try eating 3 apples at one time to get the same amount of sugar from one cup of apple juice! (I will do a post on sugar soon).
4. Fiber keeps you fuller for longer and so you may not feel like snacking as much and may end up eating less calories overall. Again, because eating fiber means the opportunity to eat more plant food high in nutrition, we can fill up our body’s nutrient requirements, thereby reducing cravings for high calorie food. So there’s a couple of ways in which eating enough fiber helps with weight loss if that is one of your goals.
So with all of this said, just how much FIBER do we need per day? Well if it’s about preventing disease and getting the health benefits mentioned above then…..
Women: about 25g per day (but aim for >40g if possible)
Men: about 36g per day (but aim for >45g if possible)
You might be wondering just how much most American’s on average are currently eating in a whole day?
only 15g!
*REMEMBER, there’s NO FIBER IN MEAT OR DAIRY*
There is SO MUCH MORE to say about FIBER, but I think it’s time to finally get to the RECIPE! So if you’re ready for a breakfast that will make you feel mentally and physically amazing and keep you full for longer……check it out!
HIGH FIBER, NUTRIENT PACKED OATMEAL BOWL
Ingredients: makes 4-6 servings
1 cup steel cut oats**
1/2 cup rinsed quinoa
1/2 cup chia seeds
1/4 cup lupin bean flour***
1/2-1 cup chopped unsweetened dried fruit
2 tsp of cinnamon or spice of your choice (pumpkin spice, cardamom, etc.)
pinch of salt
6-7 cups of water depending on consistency you desire
Directions:
Add all ingredients to a large pot, bring to a boil, reduce heat, cover and simmer for 20 mins or until you have the consistency you like. Make sure to watch and stir it occasionally so it doesn’t overflow or stick to the bottom of the pot.
If you have an Instant Pot, then just add all ingredients into the IP and hit the ‘Oatmeal’ setting! Best thing about it is you can delay set it overnight so it’s ready in the morning! Game changer!
Toppings:
non-fat plain greek yogurt (or low saturated fat, or a plant based yogurt)
fresh or frozen fruits of your choice
ground flax seed
hemp seeds
pumpkin seeds
cacao nibs
peanut butter 1 Tbsp
almonds, walnuts 2 Tbsp
drizzle of maple syrup, honey or brown sugar (optional)
lots more I haven’t even thought of here!
Fiber Content (1 medium bowl or 1.5 cups):
approx 14 g with no toppings
approx 19g with all the toppings
Notes:
*Some people may not be able to eat a high fiber diet for specific health reasons.
**Can use gluten free oats
***Lupin or lupini beans are a legume that is packed with fiber, protein, vitamins and minerals. The flour is available on the market now and is really versatile, but CAUTION if you have a peanut, soybean or legume allergy.
– For a creamier texture, let simmer a few minutes longer and/or stir in a cup of unsweetened plant-based milk.
– Adding the dried fruit at the beginning allows more of the natural sweetness to come out which means you may not need to add as much or any sweetener, but just see how you like it!
– The toppings really elevate the flavor, the fun, the texture and the nutrition content of this breakfast so don’t hold back, try a little of everything and let me know what other ideas you have tried!
Play around with this recipe – you can add more or less of any ingredient to your liking, just adjust the water as needed. It stores well in the fridge for up to 5 days (but keep the toppings separate) so you could make enough to have breakfast sorted for the week!
When your first meal of the day packs this much fiber, your chances of meeting the recommended daily requirements is really good. This is just one example of how eating healthy can still be easy, time saving and most importantly, health saving!
Enjoy this breakfast, make it your biggest meal of the day and feel good that you are fueling your body with what it needs to thrive.
Thanks and congrats to you if you read this whole post, wow! You must feel fiber is sexy, nice! 😉
Feel free to leave any comments below! 🙂
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