Consume instant oatmeal (which retains the same fiber content and whole-grain qualities as traditional rolled oats) in a savory bowl with spinach, eggs, and bone broth to easily enrich your breakfast with fiber and protein.

noli's read

The creator's statistic stating that 94% of the population lacks fiber is accurate and based on observational data from the Dietary Guidelines for Americans. Furthermore, it is validated by USDA databases and expert opinion from the Whole Grains Council that instant or quick oats retain the same fiber content and whole-grain benefits as traditional oats. Beta-glucans, the key soluble fibers in oats, were the subject of a broad meta-analysis in PubMed (2024) demonstrating their positive effects on satiety, gut health, and the microbiota. A slight nuance is worth noting: the finer rolling of instant oats may lead to slightly faster starch assimilation compared to whole or steel-cut oats. Finally, the recipe proposed by the creator (oats, spinach, eggs, and broth) offers a remarkable synergy of fiber and protein to maintain stable energy throughout the morning.

the sources

1. 1Reynolds A et al. 2019
2. 2Jovanovski E et al. 2019
3. 3Morton RW, Murphy KT, McKellar SR, et al. 2018
4. 4Leidy HJ, Clifton PM, Astrup A, et al. 2015