Fuel your mornings with these high-fiber breakfast ideas for a satisfying and nutritious start to your day.
Fiber is definitely having its moment. I continue to see more and more meal plans that highlight dietary fiber, and as a dietitian, I’m dedicated to that.
You probably have a rough idea (haha, pun intended!) of what fiber is and what it’s part of a healthy diet, but today’s post will cover the basics of dietary fiber in case you need a little refresher. .
Fiber is a non-digestible carbohydrate. which plays a fundamental role in supporting general health. Its importance lies not only in promoting digestive regularity (aka healthy poop!) but also in contributing to a variety of health benefits, such as helping with weight management, regulating blood sugar levels, and supporting heart health.
Today I’m sharing healthy breakfast ideas and recipes to start your day, many of which also double as an easy, healthy breakfast before school.
Dietary fiber is a type of carbohydrate that the human body I can’t digest or absorb. Unlike other carbohydrates, such as sugars and starches, fiber passes relatively intact through the digestive system and does not provide calories or nutrients to the body. Despite being indigestible, dietary fiber plays a crucial role in maintaining good health.
There are two types of dietary fiber:
- Soluble fiber:
- It dissolves in water and forms a gel-like substance.
- It is found in oats, barley, fruits, vegetables, legumes and certain seeds.
- It can help reduce blood cholesterol levels and regulate blood sugar.
- Insoluble fiber:
- It does not dissolve in water and adds volume to the stool.
- It is found in whole grains, nuts, seeds, fruits and vegetables.
- Helps promote regular bowel movements and prevent constipation.
How much fiber should I eat?
The recommended daily intake of fiber varies, but in general, adults should aim for it. 25-30 grams of fiber per day. Most people don’t reach this goal! An effective way to increase your fiber intake is to start your day with a healthy, fiber-rich breakfast.
List of foods rich in fiber
Grain
- Oatmeal: about 4 grams of fiber per 1/2 cup (raw)
- Quinoa: about 5 grams of fiber per 1 cup (cooked)
fruit
- Berries: about 4 grams of fiber per cup
- Bananas: about 3 grams of fiber per medium-sized banana
- Apples: about 4 grams of fiber per medium apple
Vegetables
- Spinach and kale: about 3-4 grams of fiber per cup (cooked)
- Avocado: approximately 6-7 grams of fiber per half avocado
Seeds
- Chia seeds: approximately 10 grams of fiber per 2 tablespoons – extremely high in fiber!
- Flax seeds: about 3 grams of fiber per 2 tablespoons (ground)
- Sunflower seeds and pumpkin seeds: about 2-3 grams of fiber per serving (1 ounce)
Walnuts
- Almonds, walnuts, or pecans: 3-4 grams of fiber per 1 ounce
- Nut Butters: 3 grams of fiber per 2 tablespoons – My favorite source of fiber, yum!
10 ideas for breakfasts rich in fiber
1. Overnight oats with chia seeds
Combine oats, chia seeds, and milk or yogurt in a jar. Let it sit overnight and you’ll wake up to a delicious, fiber-packed breakfast. You know I love my overnight oats recipes!
2. Whole wheat avocado toast
Spread mashed avocado on whole wheat toast and top with cherry tomatoes, sliced radish, and a sprinkle of chia seeds for added fiber.
3. Greek yogurt with red fruits
Layer Greek yogurt with mixed berries and a handful of homemade granola. Yogurt provides protein, while berries and granola provide fiber.
4 Quinoa Breakfast Bowl
Cook the quinoa (it only takes 15 minutes!) and top it with fresh fruit, nuts, and a drizzle of honey. Quinoa is a complete protein and an excellent source of fiber. My bowl of pumpkin and millet porridge is another high-fiber option.
5. Sweet Potato and Black Bean Breakfast Burritos
Fill a whole wheat tortilla with scrambled eggs, black beans, diced roasted sweet potatoes, and salsa for a tasty breakfast. They are excellent for preparing meals.
6. Smoothie Bowl
Blend the spinach, frozen berries, banana and a tablespoon of chia seeds. Pour the smoothie into a bowl and top with granola, nuts and seeds.
7. Fruit and nut muesli
Combine rolled oats, dried fruits, nuts and seeds. Serve it with milk or yogurt for a quick and crunchy breakfast.
8. Whole wheat pancakes with blueberries
Make pancakes with whole wheat flour and toss with fresh blueberries. Top with a dollop of Greek yogurt for extra protein and creaminess.
9. Baked Oatmeal
One of my favorites and very easy to make. Simply mix everything together in a bowl and then bake until golden brown for a warm, comforting breakfast.
10. Breakfast wrap with eggs and vegetables
Fill a whole wheat tortilla with scrambled eggs, sautéed spinach, tomatoes, and bell peppers. Top with a sprinkle of feta cheese.
More ideas:
You can also enjoy:
