Fiber foods

31 high-fiber foods that complement any diet

Oatmeal has long been touted as a beloved high-fiber breakfast option, particularly thanks to its beta-glucan soluble fiber, which Harvard says TH Chan School of Public Healthmay help reduce the risk of coronary heart disease. SFGate explains that this type of fiber is also what contributes to oatmeal’s cholesterol-management superpowers, as it’s believed to turn into a gel during digestion, sticking to bile acids and flushing them out of your body. The body, the outlet explains, then extracts cholesterol from the blood to replace that bile, thereby lowering overall cholesterol levels.

And that’s not all; This soluble fiber, according to Harvard, may also help improve weight loss because it can increase feelings of fullness. It’s no wonder it’s such a popular breakfast.

Oats, Harvard explains, can be sold in several forms, with less processed versions, such as steel-cut oats or whole oat groats, taking longer to digest and thus having a lower glycemic index. Compared to more processed versions, like rolled or old-fashioned oats, this oat also takes longer to cook, but if you have the time, the added benefits are well worth the extra effort.