10 High-Fiber Breakfast Ideas You’ll Look Forward to Every Morning

There’s no better way to start your day than by eating nourishing breakfast that fills you up and gives you energy until lunch time. One simple and important way to ensure you’re getting a healthy, satisfying breakfast is to focus on fiber-rich foods. Why is fiber so special, and what can adding some fiber to your morning meal do for your health? Here’s what to know about this key nutrient, plus high-fiber breakfast ideas to get you started.

Why Fiber at Breakfast Matters

Two surprising facts about fiber: It’s a type of carbohydrate, and it’s actually indigestible by the body. But this isn’t a bad thing by any means.

“Fiber works to keep blood sugar stable, feed healthy microbiota in our gut, bulk up stool for increased regularity, reduce cholesterol levels, regulate hormone levels, eliminate harmful compounds and toxins, and more,” says Megan Hilbert MS, RDN, registered dietitian at Top Nutrition Coaching. 

Fiber slows down digestion, producing more stable, prolonged energy levels, so a high-fiber breakfast will help that meal keep you even more satisfied. 

“Since fiber plays an important role in managing and promoting gut health, higher fiber intake is also linked to decreased risk for certain gut health conditions like inflammatory bowel disease, irritable bowel syndrome, and diverticular disease, as well as other chronic illnesses like type 2 diabetes, heart disease, and stroke,” Hillbert says.

Soluble and Insoluble Fiber

Fiber is broken down into two main types: soluble and insoluble, and both are important. Generally, soluble fiber helps to treat and prevent diarrhea, while insoluble fiber is often utilized for alleviating and preventing constipation. 

“Foods high in soluble fiber include oats, chia seeds, nuts, raspberries, pears, and apples, while insoluble fiber can be found in brown rice, legumes, cruciferous vegetables, and quinoa,” says Hilbert. However, all plant-based foods, including fruits, veggies, legumes, whole grains, nuts, seeds, herbs, and spices, contain some of each type of fiber.

How Much Fiber Do You Need Per Day?

“Only 5% of Americans are getting enough fiber in their diet,” Hilbert says. But how much fiber do we actually need per day?

According to the Academy of Nutrition and Dietetics, adult women should aim for at least 25 grams of fiber per day and adult men should aim for 38 grams of fiber per day. 

Breakfast is a great place to start boosting your fiber intake if you don’t meet these guidelines currently, but it’s important to add fiber into the diet gradually and mindfully. Hilbert explains that consuming too much fiber too quickly is what can cause digestive distress like gas and bloating.

The Importance of Breakfast

“Breakfast helps break our overnight fasting period, which is important to supply the body with glucose to fuel our muscles and brain at the start of the day,” Hilbert says. “Plus, research shows that breakfast eaters perform better at work and in school due to improved memory and focus.”

These results are found in those eating a balanced breakfast, which typically includes a source of protein, healthy fat, and complex carbohydrate from whole grains or starchy vegetables, in addition to a produce item like a fruit or veggie.

High-Fiber Breakfast Ideas

Putting together a balanced breakfast can be a challenging concept if you’re not used to it—but we’re here to help. Here’s how to incorporate more fiber into your first meal of the day, what to pair it with, and how to make it something you look forward to.