Getting enough fiber food for breakfast in your diet is absolutely essential. It’s also not easy to get the recommended amount. The American Heart Association recommends that women. Consume at least 25 grams of fiber per day while men should consume 30 to 38 grams of fiber. That’s a lot of fiber!
Fiber Food For Breakfast
Need more fiber in your diet? Breakfast is the perfect time to get it.
The nutrient packs some big health perks. For one, it keeps you feeling full, which makes it easier to pass on that box of donuts at your 10 a.m. meeting. Mix fiber with protein. you’ll have even more energy to last you till lunch.
Start your day with one of these tasty options:
Protein-rich Greek yogurt with fiber-rich fruit, nuts, or cereal equals a seriously satisfying meal. Berries, granola, or sliced almonds are perfect parfait ingredients. You could also add sliced bananas, mangos, or pears — or cereals like shredded wheat or bran flakes. You can swap out fresh fruit for dried apricots or figs.
One cup of it has 4 grams of fiber. And if you make it with milk instead of water, you’ll get a serving of protein, too. Top it with fresh, frozen, or dried fruit and a sprinkle of chopped nuts. Or replace some or all of the oats with quinoa — which has 5 grams of fiber per cup — for a trendy take on the standard hot breakfast.
Nutty Open-Faced Sandwich
Peanut butter isn’t just for lunchtime, and it doesn’t have to be paired with jelly. This tasty spread is packed with fiber and protein to keep hunger pangs at bay.
Choose the chunky kind for an extra fiber boost, and spread it over whole wheat or multigrain bread. If you can see nuts or seeds in the bread, that’s a good sign. Top with sliced banana, apple, or pear. Not a PB fan? Try almond or cashew butter. Or if you’re allergic to nuts, sunflower seed butter is a good option, too.
Scrambled eggs are protein-packed. But they’re not a good source of fiber. You can change that by tossing in some chopped veggies like spinach, broccoli, artichoke, or avocado. Or use them as a filling in an omelet. Serve with half a whole-wheat English muffin. A slice of whole-grain toast for even more roughage.
Prefer to skip your breakfast? This smoothie is for you. Use milk or yogurt as the base rather than juice. Although fruit is high in fiber, the juicing process squeezes it out. Next, toss in half a cup of fresh or frozen sliced bananas or berries, plus half a cup of chopped vegetables. Yes, vegetables! Spinach won’t alter the flavor much, and carrots are naturally sweet. Add a tablespoon of chia seeds, flaxseed, or nut butter for an extra burst of fiber. No need to add sugar — the fruit (and yogurt, if it’s flavored) will provide plenty of sweetness.
Fans of savory food will like this. Fill a whole-grain wrap with eggs, salsa, beans, and vegetables. The wrap, veggies, and salsa provide some fiber. But the beans pack a punch, regardless of which kind you choose (like pinto, black, or kidney).
Start with cereal-like bran flakes. Top with sliced bananas or, better yet, berries. Add milk and a handful of chopped nuts, and you’re looking at a healthy, fiber-filled meal.
Look for multigrain waffles or buckwheat pancakes in a store’s freezer section. Or whip up your own from scratch — that way, you can stir berries or sliced fruit right into the batter.
Otherwise, top your store-bought hotcakes with fresh, sweet fruit instead of syrup. Add a sprinkle of ground flaxseed for a nutty, high-fiber topping. Or try this trick when you’re on the go: Spread peanut butter on a pancake and roll it up for a portable, filling breakfast.
Good High Fiber Breakfast
Fiber is an essential part of a healthy diet. This nutrient has countless benefits, and one of the best ways to incorporate it into your day is through an easy high-fiber breakfast.
Fiber is indigestible material found in the structure of plant-based foods. Your body can’t break it down. Fiber has a positive effect on many of your body’s systems, including your heart and digestive system. There are two kinds of dietary fiber, soluble fiber and insoluble fiber.
Soluble fiber can be dissolved in liquid to create a gel substance that slows food down as it makes its way through the digestive tract. Soluble fiber is a part of many fruits, vegetables, and legumes, including:
- Dried beans and peas
- Citrus fruits
- Certain fruits and vegetables that have soft parts
Insoluble fiber is not dissolved in liquids, but it collects in your stool and can help cure you of constipation. Insoluble fiber is found in:
- Whole grains
- The peels or skin of certain fruits and vegetables
A healthy diet contains both kinds of fiber.
Why fiber is good for you
There are many benefits to eating fiber. Eating plenty of fiber helps speed up your intestines. Whole grains with insoluble fiber move quickly through your intestines and signal to your body that you’re full. Fiber also prevents extremes in your blood glucose levels that can leave you hungry soon after you eat. Both of these effects of fiber help you avoid overeating.
Fiber cleans your colon out, much like a scrub brush. Buildup and bacteria in your intestines are cleared by fiber. This nutrient also contributes to soft, regular bowel movements.
More fiber in your diet lowers your cholesterol and helps your body fight off heart disease and diabetes. The benefits don’t stop there. A high-fiber diet can also lower your chances of developing certain kinds of cancer, including colon cancer.
Easy High Fiber Breakfast Foods
Adding fiber to your breakfast is a great way to start your day. Many of these common breakfast foods are high in fiber:
- Whole grain bread for toast
- Cereals made from whole grains, bran, or rolled oats
- Fruits and vegetables
- Oat bran or wheat germ sprinkled over cereal and yogurt
- Whole wheat pancakes, waffles, or muffins
- Whole grain bagels or English muffins
Be sure to always check the label before buying breakfast items. Make sure they have enough grams of fiber to reach your daily needs.
If you can, eat the peel of your fruits and vegetables for an extra boost of fiber. If you like dried fruits, keep them on hand to add to breakfast foods like muffins, pancakes, or yogurt. Fresh fruit is a great addition to cereals, oatmeal, and other common breakfast foods. Try slicing a banana, peach, or other in-season fruit on top!
When you buy bread look at the label to find a loaf with the highest amount of fiber per slice. Look for a cereal that will give you at least five grams of fiber per serving. Buy fresh fruit instead of canned, and never buy fruit juice as a substitute. It doesn’t have the same fiber content as fresh fruit.
How much fiber do you need?
For someone between the ages of 3-18, add five to their age. The total is how many grams of fiber they need daily. A ten-year-old needs 15 grams each day. Anyone over 18 years old should shoot for 20-30 grams of fiber every day.
If you don’t currently take in a lot of fiber each day. Add it to your diet slowly instead of doing so all at once. Drink plenty of water to avoid constipation, gas, and bloating from too much fiber and not enough hydration. As you increase your fiber intake, your body will get used to larger amounts. You should have no problem with the daily recommended amount.
19 High Fiber Breakfasts to Help Meet Your Recommend Intake
If you’ve ever said “I’m not really a breakfast person,” you might be missing out. Breakfast is an ideal opportunity to start the day on solid nutritional footing.
If you’re trying to get more fiber into your diet, for example, breakfast is a great way to do that. Fiber is naturally found in fruits, vegetables, grains, and seeds, according to the latest edition of the USDA Dietary Guidelines.
And why do you need this charming carbohydrate? Well, research has shown that fiber can support gut health and reduce the risk of cardiovascular disease, among many other benefits.Trusted Source
Most adults should be getting somewhere between 22 and 34 grams of fiber per day, yet research shows most of us are falling short.Trusted Source
To help you meet the daily recommended amount of fiber, we’ve gathered up 19 quick recipes that pack in 5 to 50 grams per serving.
High fiber breakfast smoothies
1. Raw banana cacao smoothie
Cacao powder is the secret source of fiber in this luscious smoothie. One tablespoon has 2 grams of fiber, and this recipe calls for 2 tablespoons. You can do the math.
Whirl it up with other tasty sources of fiber, like banana, dates, almond milk, and almond butter, and you’d swear it isn’t healthy.
2. PB&J smoothie
Frozen strawberries (a sub for jelly) provide about 5 grams of fiber per cup, and peanut butter adds another 3 grams.
As if a whole banana and two hefty spoonfuls of peanut butter weren’t enough, this recipe has some oats and chia seeds too. The result is a portable PB&J with a high fiber count.
3. Triple-berry chia detox smoothie
Three kinds of berries pack this six-serving smoothie with fiber. It’ll keep in the fridge for 3 to 4 days, making it easy to start the day with good moral fiber (ha — see what we did there?).
Here’s the lowdown on fiber per cup: Raspberries have 16 grams, blackberries have roughly 8 grams, and strawberries have about 5 grams.
Add two bananas and chia seeds and you’re getting a healthy dose of fiber in one irresistible pink drink.
4. Simple pumpkin spice smoothie
Instead of a pumpkin spice latte, start the day with this fiber-rich smoothie. Thanks to the canned stuff being available year-round, there’s no need to wait until fall.
A cup of pumpkin puree has 7 grams of fiber. And the fiber count grows when pumpkin joins forces with spinach and chia seeds.
High fiber breakfast bars
5. Quinoa breakfast bars
Whip these up on a Sunday morning and you’ll have grab-and-go breakfasts for the whole week. One and a half cups of quinoa add 36 grams of protein and 18 grams of fiber to the pan. Um… yes, please.
Nuts, chia seeds, and peanut butter also contribute fiber to these yummy treats.
6. Apple flax breakfast squares
With no flour in sight, these lightly sweetened, spice-infused treats rely on 3 whopping cups of ground flaxseeds.
And do these little seeds ever deliver! Just 1 cup contains 46 grams of fiber. Even better, this recipe makes 12 servings, so you’re all set for the week (and next week, if you freeze some).
High fiber breakfast in a bowl
7. Veggie-loaded smoothie bowl
Broccoli (with about 2 grams of fiber per 1/2 cup) and frozen spinach (3 grams of fiber) hide behind sweet banana and creamy avocado. That’s how to make your fiber go down smooth and sweet.
8. Chia seed breakfast bowl
This breakfast gets its staying power from chia seeds. Take 2 minutes to mix them up with your milk of choice the night before, and wake up to a meal that’ll fuel you.
One serving contains 1/8 cup of chia seeds, which will give you 10 grams of fiber. Fruit will add to the fiber count too. Half a cup of sliced banana will add almost 2 grams of fiber.
9. Quick and easy sweet brown rice breakfast bowl
There’s no reason this nutty, fiber-riffic grain can’t take center stage in your breakfast too. Half a cup of brown rice has 1.5 grams of fiber. An apple ups the fiber count, with roughly 2 grams per serving.
10. Delicious mocha oatmeal
Why not put your morning coffee in your oatmeal? It’s a lot healthier than a mochacchino or a bowl of Cocoa Puffs. And it takes just 7 minutes to pull this cafe-worthy breakfast together.
The oats provide 6 grams of fiber, the walnuts have 2 grams of fiber, and a small banana adds 3 grams. That adds up to more than 10 grams of fiber goodness.
11. Blueberry fiber starter
We wouldn’t dream of taking your cereal away, but here’s a fiber-friendly recipe that’s good enough to give your Cheerios a run for their money.
Three kinds of seeds power this Paleo-friendly breakfast. Sunflower (2 grams of fiber), chia, hemp (less than a gram), and flax (2 grams). Now that’s a bowl we can get on board with.
12. Vanilla and fig overnight oats
Fresh figs and dates naturally sweeten this bowl of oatmeal — and 1 cup of oats has 8 grams of fiber. The sprinkling of chia seeds adds about a gram each of protein and fiber to this bowl.
13. Savory oatmeal with figs, pine nuts, and feta cheese
If you prefer savory to sweet in the morning, don’t rule out oatmeal. In this recipe, our favorite fiber-rich breakfast grain starts our day with 8 grams of fiber per cup.
The Mediterranean flavors of pine nuts, feta, and sweet figs are ridiculously good. Bookmark this one for your next “breakfast for dinner” night.
High fiber breakfast main dishes
14. Chickpea flour breakfast pizza
A flour made of garbanzo beans keeps this hearty breakfast gluten-free and full of fiber. A 1/4-cup serving of garbanzo flour has 5 grams of fiber.
Top with eggs, avocado, and salsa and you’re looking at a single-serving powerhouse of nutrients that you totally deserve to make for yourself.
16. Make-ahead breakfast quesadilla with cheese, spinach, and white beans
We’ve never met a quesadilla we didn’t like, but let’s face it, most restaurant versions don’t exactly scream “healthy.”
This do-ahead recipe makes eight quesadillas filled with eggs, spinach, and beans. And ooey-gooey cheese — we couldn’t forget that.
Whole-wheat tortillas are the main source of fiber — one medium tortilla has 4 grams. Beans are an awesome source, too, with about 13 grams per cup. And though each tortilla is spread with less than 2 ounces, we’ll take it.
16. Coconut banana pancakes
You had us at pancakes because, really, what kind of list would this be without them? Coconut flour is the surprising fiber source in this banana pancake for one — just 1/4 cup has 10 grams of fiber.
17. Rustic sweet potato breakfast hash
Next time you bake up fiber-rich sweet potatoes, make an extra one — or two — so you can rustle up this recipe.
This meat-free hash comes together in minutes, with sweet potato, spinach and tomatoes topped with a protein-rich egg that’ll power you through to lunch.
We’re all about getting in some veggie love first thing in the morning. One small sweet potato, baked with the skin on, has about 3 grams of fiber. To up the content, sprinkle with a tablespoon of sunflower seeds or ground flaxseeds.
18. Avocado toast with spiced skillet chickpeas
Avocado toast is a staple on menus these days, but this at-home version is a total WOW. Smoky maple chickpeas add a welcome crunch, plus protein and fiber. A 15-ounce can of chickpeas has 16 grams of fiber.
Bonus: You’ll have extra chickpeas for snacking.
19. Peanut butter flaxseed pancakes
These no-dairy pancakes use flaxseeds’ natural gelling ability to replace an egg. Oat flour provides each pancake with 3 grams of fiber, and wheat flour adds another 2 grams. It all adds up in a good way.
Most of us need to eat more fiber. While the public is aware of the health benefits, research shows that only 5 percent of Americans are getting the fiber they need every day.Trusted Source
We think breakfast is the perfect time to get a head start on this pesky problem. A little fiber here, a little fiber there, and we’ll all be meeting our recommended fiber levels in no time.
5 Best High-Fiber Breakfasts to Try When You’re Tired of Oatmeal
Oatmeal is an extremely healthy food to have for breakfast. But let’s face it, it can sometimes get old. One of the healthiest things about oatmeal is its high fiber content, so if you get tired of eating oats in the morning, there are thankfully plenty of other breakfast meals you can make that are full of fiber as well.
Turkey Sweet Potato Breakfast Hash
While you may have always reached for oats to get your fiber boost in the past, there are plenty of other fiber-full foods. For example, this breakfast hash has fibrous foods like sweet potato and bell peppers. That gives this recipe a total of 19 grams of fiber in each serving!
Healthy Huevos Rancheros
Huevos Rancheros are a classic and delicious dish, and they give you a helpful boost of nutrients as well. Ingredients like tomatoes, peppers, beans, and tortillas help provide fiber for your first meal of the day.
Fluffy Banana Pancakes
People may automatically assume that pancakes are unhealthy, but these banana pancakes are full of healthy fats, fiber, and protein. For example, in one banana there are about 3 grams of fiber, and in one serving of white whole wheat flour there are also three grams of fiber.
Vegetarian Black Bean Omelet
Black beans are an incredible source of fiber and are considered one of the healthiest foods in the world! This recipe goes great with some sliced avocado on top, which people may not realize is also a great source of fiber as well.
Oatmeal Pancakes with Cinnamon Apples
This recipe uses oats but is a fun alternative to eating a bowl of oatmeal. The oats, apples, and whole wheat provide a nice boost of fiber and protein, which can help keep you full throughout the morning.