If you must have your bagel fix in the morning, grab a whole-grain bagel instead. Whole grains provide fiber, which Americans don’t get enough of. You need 25 to 30 grams of fiber each day, but most Americans only manage to get about half that amount. One whole-grain bagel provides 7 grams of fiber, or more than 20 percent of your daily fiber requirement. On the other hand, a white bagel provides only about 2 grams of fiber, which is only 8 percent of your daily fiber requirement.
When choosing whole-grain bagels, make sure 100% whole grain, such as wheat or oats, is listed as the first thing on the package’s ingredient list.