Most people eat fiber at the wrong time of day, says Harvard doctor

A significant majority of adults, estimated at 95% in both the UK and US, are failing to consume adequate dietary fiber, according to health experts. This deficiency impacts crucial bodily functions, including the health of gut bacteria, immune system strength, regular bowel movements, and cardiovascular well-being.

While increasing fiber intake through fruits, vegetables, whole grains, and legumes is vital, it can seem daunting for individuals accustomed to diets low in these essential nutrients. Health professionals suggest that the most effective starting point is breakfast, often considered the most important meal of the day, as morning food choices can set a precedent for the rest of the day's eating habits.

Dr. Emeran Liming, a nutritionist at King's College London, explains that a balanced breakfast rich in fiber not only makes it easier to reach the recommended daily intake but also enhances the efficiency of the fiber consumed. "If you have a balanced breakfast, you are more likely to eat healthier later in the day," she stated. "We intuitively feel that breakfast sets the tone for the rest of the day."

Unlike other nutrients, fiber is not directly digested. Instead, it passes through the digestive system, feeding beneficial bacteria in the colon. Fiber also promotes satiety by increasing food volume and slowing digestion, sending more fullness signals to the brain. Furthermore, when combined with carbohydrates, fiber helps stabilize blood sugar levels and energy, preventing sharp spikes and crashes. Research from 2021 indicated that individuals whose breakfasts had a gentler impact on blood sugar, partly due to fiber, experienced less hunger and consumed fewer calories throughout the day.

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If you have a balanced breakfast, you are more likely to eat healthier later in the day. We intuitively feel that breakfast sets the tone for the rest of the day.