14 Easy High-Fiber Breakfast Recipes to Make for Busy Mornings (2024)

FAQs

What is the best high fiber breakfast? ›

A good high fiber breakfast may include whole grain bread items, cereals made from whole grains, bran or rolled oats, fruits and vegetables, wheat germ, whole wheat bread items, oatmeal, and almonds.

High fibre cereals such as: bran flakes, Weetabix, porridge, muesli and shredded wheat. Whole grains. Try to avoid stodgy foods such as white bread. Fruits with skins such as: apples, prunes, oranges, raisins, dried fruits, plums, berries and pears.

“Bran cereal typically has more fiber than oatmeal, making it a good choice for those looking to increase their fiber intake,” says Smith. “It provides a concentrated source of insoluble fiber that promotes digestive regularity and helps maintain satiety.”

Fruits, vegetables, grains, beans, peas and lentils all help you reach that daily fiber goal. Fiber-rich foods have a mix of different fiber types. Some fiber helps keep stool moving in the large intestine.

Cheerios contain only 100 calories per serving and 3 grams of fiber. Bonus–this healthy cereal is a great source of several vitamins and minerals, including iron, zinc, vitamin B6 and folic acid.

The healthiest breakfast foods include a protein, healthy fat and source of carbohydrates, according to Smolen. For a healthy breakfast, consider eating foods like oatmeal with nut butter, avocado toast with an egg, chia seed pudding or a greek yogurt parfait with nuts and berries.

Eggs, eggs, eggs! Regardless of how you like your eggs in the morning, they make the perfect on the go healthy breakfast. With 78 calories and 6g of protein per egg, you can pack in the protein whilst getting a good dose of healthy cholesterol and vitamins A, B-6, B-12 and D.

Some of the best options include traditional oatmeal, overnight oats or energy bites for fiber, protein and fruit. If you prefer eggs, try a simple scramble with veggies or a portable breakfast burrito.

The American Heart Association recommends that adults eat 25–30 grams of fiber per day. Most Americans only eat about half that amount. Just a ½ cup of uncooked, old-fashioned oats a day, prepared in any way, is enough to reap the many health benefits of the fiber it contains.

What fruit is high in fiber? ›

Raspberries win the fiber race at 8 grams per cup. Mangoes, persimmons, and guavas are also good sources of fiber: A mango has 5 grams, a persimmon has 6, and 1 cup of guava has about 9. Dark-colored vegetables. In general, the darker the color of the vegetable, the higher the fiber content.