"Protein gets all the credit, and for good reason. We know that starting our day off with an ample amount of protein (around 20-30 grams) is essential for maintaining our hormone health, preventing mid-morning energy crashes, and keeping us full for longer. One might say protein really is that girl. But I would like to make a case for another, equally important nutrient to kickstart your mornings—fiber. Dietary fiber is a non-digestible carbohydrate that can be found in plant-based foods such as fruits, vegetables, nuts, seeds, legumes, and whole grains. Both soluble and insoluble fiber play important roles in overall health, and consuming enough fiber regularly has been shown to lower cholesterol, promote a healthy GI tract (by ensuring you’re staying regular), improve blood sugar, and help reduce inflammation, to name a few benefits.
let's face it: meeting someone in the wild is a lot easier said than done
Unfortunately, this vital nutrient is often overlooked. Nearly 19 out of 20 Americans do not consume the minimum recommended amount of fiber each day. According to the National Academy of Medicine, women under age 50 should aim to consume 25 grams of fiber per day. This means choosing high-fiber foods (5-10 grams) at each meal can help you reach your daily goal. (A gentle reminder that if you don’t regularly consume large amounts of fiber, to take it slow and make sure you are staying hydrated to prevent unwanted gas and bloating.) The good news is that dietary fiber is not difficult to incorporate into your favorite breakfast go-tos, plus by prioritizing fiber first thing in the morning, you can ensure that you are reaping the health benefits all day long. Keep reading for high-fiber breakfasts you can make today.
Morgan Tarmann, Ms, RD, LDN, Registered Dietitian
Morgan is a registered dietitian with a master’s degree in Nutrition and Wellness from Bradley University. She currently works as a food service dietitian in a university setting assisting students with their individual dietary needs. As a Contributing Wellness Writer, she works to provide relatable, evidence-based pieces to readers that are both educational and engaging.
1. Peanut Butter Banana Overnight Oats
When it comes to high-fiber breakfasts, oatmeal gets all the buzz. Oats contain a prebiotic fiber called beta-glucan, which is known to feed the good bacteria living in your gut. This recipe contains a few different fiber sources—peanut butter, banana, and oats—for a well-rounded breakfast option.
2. Sweet Potato Black Bean Avocado Breakfast Burritos
Beans are a great way to include both plant-based protein and fiber in your diet. One cup of black beans contains 15 grams of fiber—we love to see it! The great thing about breakfast burritos is that you can customize them to your liking. Follow this recipe with sweet potatoes and avocado, or consider using white beans with tomatoes and feta for Mediterranean-inspired flavors.
3. Chia Seed Pudding
Chia seeds pack 10 grams of fiber in 2 tablespoons, making chia seed pudding a great option to keep things moving (if you know what I mean). I love making a big batch of chia seed pudding at the beginning of the week so I have it on hand when rushing out the door in the morning.
4. Honey Lemon Ricotta Breakfast Toast with Figs and Pistachios
For this decadent toast situation, choosing a whole grain bread (look for whole wheat as the first ingredient) will help up the fiber. The combination of figs and pistachios offers additional health benefits, as figs are an antioxidant and pistachios provide heart-healthy fats.
5. Zucchini Oatmeal Breakfast Cookies
I mean, who doesn’t want dessert for breakfast? Not only do these breakfast cookies contain fiber from the oats and zucchini, but they are also made with flaxseed, an ingredient known to help aid in disease prevention and promote better digestion.
6. Sauteed Breakfast Salad
When I saw this breakfast salad recipe, I honestly wondered why I hadn’t thought of this for myself. I mean, a cobb salad (bacon, eggs) basically is breakfast if you really think about it. Pack in your micronutrients and fiber from the greens and top with your typical breakfast favorites.
7. Cinnamon Quinoa Breakfast Bowl
When it comes to grains, you don’t have to stick to only oatmeal to get your fiber in at breakfast. Quinoa is a great base because you can make it sweet, like this recipe here, or go a more savory route with eggs, greens, and cheese.
8. Sweet Potato Toast
Yeah, it’s a little dated, but will sweet potato toast really ever go out of style? I’m certainly not against bread, but if you want to incorporate both more fiber and vegetables throughout your day, sweet potato toast is the way to go.
9. Creamy Clementine Smoothie
Smoothies are an easy way to pack in fiber with various fruits, greens, and seeds. This recipe offers the antioxidant benefits of vitamin C found in the clementines while also utilizing protein powder for a filling breakfast option.
10. Shakshuka
Shakshuka is a popular Northern African and Middle Eastern dish prepared with poached eggs in a tomato sauce flavored with spices. This recipe is a great way to start your day with a variety of veggies, and you can up the fiber by pairing it with whole wheat pita or bread.