The Simple Oats Recipe Packs Almost 20 Grams Of Fiber To Keep You Full Till Lunch

I'm definitely a creature of habit, especially when it comes to food. My morning oats are no exception. I love something sweeter and carby when I wake up (no keto-inspired breakfast for me), but still want a nutritious, satisfying meal.

If you're like me, you may have lost trust in oatmeal at some point for not quelling your hunger. But what was likely missing was fiber (and maybe some flavor).

Fiber is a beneficial nondigestible part of carbohydrates. It supports a healthy gut microbiome1, digestive regularity and gut motility2, and healthy cholesterol and blood sugar levels. It also enhances feelings of satiety3.* 

Oats are a good source of fiber. But at only 4 grams per ½ cup, it may not be quite as much as you'd think. 

Specifically, oats contain beta-glucan—a soluble fiber with research-backed health benefits including heart5 health, gut6 function, and immune7 support. 

For their size, chia seeds pack in a lot of soluble fiber. Just 1 tablespoon of these tiny seeds offers the same amount of fiber as ½ cup of oats. They also contain plant-based omega-3s and just a smidgen of protein. 

mindbodygreens' organic fiber+ with prebiotic support delivers 6 grams of fiber—primarily from guar beans. This prebiotic, soluble fiber9 feeds my gut microbes, and studies support the role of guar bean fiber in satiety10, regularity11, and blood sugar control12.*

This powder gets bonus points because it includes beta-glucans derived from a mushroom blend, has organic green kiwifruit, and contains the probiotic strain Bacillus subtilis ATCC122264 to combat bloat.* 

Ground flaxseed is the second powder I mix into my oats. 

Flaxseeds are bursting with nutrients, including fiber and healthy plant-based omega-3 fatty acids. But the body can't absorb all that goodness when the seeds are consumed whole. So it's always best to use ground flaxseeds 14(sometimes called flaxseed meal). 

Now that we've gone through the fiber all-stars, I would be remiss not to mention the other ingredients. 

I add Greek yogurt (2%) for protein to thicken the mixture. Choose dairy or soy milk for a liquid if you want even more protein (almond milk or oat milk contains pretty minuscule amounts).

Having a high-fiber breakfast can help set your day up for success. The long-lasting energy and feeling of satiety I get from this meal is truly unmatched. 

The addition of organic fiber+ with prebiotic support leveled up this recipe. It's the largest contributor of fiber to the recipe, and the rumbling of my stomach before lunch usually reminds me that I'm due for my next order. 

And it's something I truly look forward to eating almost daily. It's so versatile, so some days I may add a few drops of vanilla or almond extract, mix in cocoa powder, or stir in matcha. The options are endless.