The Simple, High-Fiber Breakfast a Women’s Health Doctor Eats Every Morning

Protein may be all the rage right now, but Dr. Jennifer Ashton, an OB-GYN who also specializes in nutrition and obesity medicine, predicts fiber is about to take center stage. “Fiber is the new protein,” Ashton, host of the new podcast “Dear Dr. Jen,” recently said on TODAY. “It is absolutely going to be the new protein.” Fiber itself is certainly nothing new. It’s abundant in plant foods, including fruits, vegetables, whole grains, beans, nuts and seeds. But despite its many health benefits, Ashton says most people aren’t getting enough. “The vast majority of us, women and men, are not getting anywhere near the amount of fiber that they need every single day,” she said on TODAY. Women generally need about 20-30 grams of fiber per day, depending on their age, while men typically need somewhere in the mid-30s, Ashton said. According to the Dietary Guidelines for Americans, women over age 50 should aim for at least 21 grams of fiber per day. Why Fiber Is So Important During Menopause Fiber supports healthy digestion and heart health, but that’s only the beginning. “It has effects on our metabolism, our immune system, our hormone levels, you name it,” Ashton said on TODAY. Fiber can be divided into two categories: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. It can help slow digestion and plays a role in managing blood sugar and cholesterol levels. Insoluble fiber adds bulk to stool and helps keep food moving through the gastrointestinal system. “We need both soluble and insoluble fiber,” Ashton said. For women going through menopause, Ashton also points to an emerging area of research involving the gut microbiome and estrogen. “For women in menopause, consuming adequate fiber, both soluble and insoluble fiber, is important in regulating estrogen levels through something called the estrobolome,” Ashton explained. “This is the environment by which gut bacteria regulate the body’s levels of estrogen.” Researchers are still learning about the relationship between the gut and estrogen, but it’s another reason the microbiome may be relevant to women’s health during menopause. The High-Fiber Breakfast a Doctor Eats Every Day Rather than waiting until lunch or dinner to start thinking about fiber, Ashton recommends getting a significant amount first thing. “I like to stack the deck early in the morning,” she said on TODAY. Ashton says she starts every day with a bowl that provides about 15 grams of fiber, or more than half of the daily recommendation for many women. She preps it the night before with flaxseeds, chia seeds, hemp seeds, wheat germ and cacao nibs in soy milk, then adds a half-cup raspberries. Raspberries and chia seeds are particularly notable sources of fiber. The soy milk and seeds also add plant-based protein and healthy fats, making the bowl a more well-rounded breakfast. Ashton’s biggest advice, however, is not to assume that a small sprinkle of seeds here or a few berries there automatically adds up to enough fiber. “Actually do the math so that you know you’re getting your 20 grams, your 30 grams,” she said on TODAY. How to Get More Fiber Throughout The Day You don’t have to recreate Ashton’s exact breakfast to follow her approach. Starting the day with several fiber-rich foods can make it much easier to reach your goal by the end of the day. Add berries, chia seeds or ground flaxseed to oatmeal or yogurt, choose a higher-fiber whole-grain cereal or incorporate beans or vegetables into eggs. At lunch and dinner, incorporate beans, lentils, whole grains and vegetables into your meal. And snack on nuts and seeds to top off the day.