High fiber breakfast ideas include avocado toast, chai pudding, and oatmeal. Most people’s diets are too low in fiber, which can increase the risk of diseases such as colon cancer, heart disease, and diverticulitis.
Fiber: 10 grams per cup
Avocados are an excellent source of fiber. Top a piece of high-fiber, whole-grain, or gluten-free toast with smashed avocado. Sprinkle your toast with an ounce of toasted sunflower for an extra 3.36 grams of fiber.
Fiber: 10 grams per ounce
Chia seeds can help promote healthy bowel movements and ease constipation.
Combine two tablespoons of chia seeds with a half cup of your preferred milk and let the mixture sit in the refrigerator until it takes on a pudding-like consistency.
Fiber: 4 grams per cup
Oatmeal is high in fiber on its own, but is often combined with other fiber-rich ingredients, such as blackberries and sliced almonds.
Fiber: 5.94 grams per large sweet potato
Make sweet potato toast by thinly slicing a raw sweet potato and then roasting it in the oven at 400 degrees for 30 minutes.
Fiber: 5 grams per omelet
Combine protein-rich eggs with high-fiber ingredients like vegetables and avocado (9.2 grams per avocado) to create a filling breakfast option.
Try making a nutrient-dense omelet with eggs, sliced avocado, and your favorite fiber-rich vegetables, like artichokes and broccoli.
Fiber: 5 grams per cup
Quinoa is a gluten-free pseudocereal grain that’s rich in fiber, plant-based protein, folate, magnesium, zinc, and iron. Try topping cooked quinoa with eggs, cheese, vegetables, and beans for a savory meal.
Fiber: 3 to 6 grams per cup
Top your favorite leafy greens, such as mixed greens, arugula, or spinach, with hard-boiled eggs, cooked or raw vegetables, fruit, seeds, beans, cheese, and any other savory or sweet salad ingredients you enjoy.
Fiber: 6 grams per cup
To increase the fiber content of your smoothie, add high-fiber berries, like frozen raspberries and blackberries, and ground flaxseeds, which provide 8 grams of fiber per ounce.
And don’t forget to add a source of protein, like milk, whey or pea protein, or kefir, which is rich in probiotics.
Fiber: 5 grams per cup
Make breakfast tacos using soft or hard corn taco shells and stuff them with eggs, sautéed vegetables like onions and peppers, and black beans, which contain 3.75 grams of fiber per quarter cup.
Fiber: 5 grams per serving
Shakshuka is a low-carb North African and Middle Eastern dish that’s high in fiber and protein. It’s made with eggs poached in a tomato- and vegetable-based sauce. Add extra vegetables, like peppers and onions, and top with sliced avocado.
Fiber: 13 grams per cup
Traditional beans on toast is made by topping a slice of whole-grain, sourdough, or gluten-free toast with canned baked beans. You can also make a bean mix at home using simple ingredients like Great Northern beans, apple cider vinegar, tomato paste, shallots, and maple syrup.
Fiber: 4 grams per cup
Try topping cooked oats with eggs and sautéed vegetables like spinach or broccoli for a protein and fiber-rich savory breakfast option.
Fiber: 12.5 grams per cooked cup
Combine chickpeas with sweet potatoes, bell peppers, onions, and spices, then drizzle with olive oil and saute or bake the mixture until the sweet potatoes are tender.
Fiber: 9.3 grams per cup
Unlike regular all-purpose flour, almond flour is rich in fiber, containing 9.3 grams per cup.
Use almond flour in place of all-purpose flour in recipes like blueberry muffins to increase their fiber content.
Fiber: 7 grams per cup
Top smoothie bowls made with protein powder and frozen berries with high-fiber ingredients like chia seeds and sliced almonds.
Fiber: 6 grams per cup
Greek yogurt is rich in protein and can be paired with high-fiber berries, granola, nuts, coconut, or seeds for a complete breakfast. Greek yogurt packs more than twice the amount of protein found in regular yogurt.
Fiber: 9.3 grams per cup
Use higher-fiber ingredients, like almond (9.3 grams per cup) or coconut flour and ground flaxseed, to boost the fiber content of this popular breakfast option and its gut health benefits. Spread your banana bread with a high-protein nut or seed butter, like peanut butter.
Fiber: 12 grams per tortilla
Choose a higher-fiber wrap, like a flax-based wrap, and fill it with scrambled or fried eggs, vegetables, and beans, or whatever savory breakfast combo you’re in the mood for.
Fiber: 5 grams per cup
Make a paleo-style oatmeal by combining almond milk, almond flour, shredded coconut, flaxseed meal, coconut oil, vanilla extract, and sea salt. Top with your favorite fruit, like high-fiber berries, and enjoy.
Fiber: 10 grams per quarter cup
Use coconut flour (10 grams of fiber per quarter cup) in place of all-purpose flour to make fluffy, filling pancakes, and top them with fresh fruit, chopped nuts, and a drizzle of maple syrup for a decadent yet healthy breakfast.
Fiber: 9.75 grams per ounce
Make chia seed jam by cooking one cup of fresh or frozen berries until the mixture bubbles, then stirring in one tablespoon of chia seeds (9.75 grams of fiber per ounce) and a tablespoon of lemon juice.
Fiber: 5 grams per cup
Egg bites made with high-fiber ingredients like black beans (3.75 per half cup), diced red pepper (about 1.5 per half cup), avocado, and onions can be made in large batches and stored in the refrigerator or freezer for meal prep.
Fiber: 7 grams per cup
Choose frozen waffles made with flaxseed or chia seeds, which tend to be higher in fiber. Top your frozen waffles with nutritious ingredients like peanut butter and sliced apples or almond butter and chia jam.
Fiber: 34 grams per half cup
Make your high-fiber granola with ingredients like oats, sliced almonds, walnuts, pumpkin seeds, and coconut flakes. Add to dishes like chia pudding, yogurt parfait, and smoothie bowls.
Fiber: 8.8 grams per cooked cup
Peas are a rich source of fiber. Smash cooked peas on top of whole-grain or gluten-free toast and top with olive oil, a sprinkle of lemon juice, and salt and pepper.
Choosing fiber-rich breakfast options like veggie-packed omelets, oatmeal, chia pudding, avocado toast, and yogurt parfaits can help you power through your busy morning while increasing your intake of fiber, protein, and other essential nutrients.
