Fuel your mornings with these high fiber breakfast ideas for a satisfying and nutritious start to your day.
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Fiber is definitely having a moment. I keep seeing more and more meal plans highlighting dietary fiber, and as a dietitian, I am all about it.
You probably have a rough idea (haha, pun!) of what fiber is and that it is part of a healthful 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 that plays a pivotal role in supporting overall health. Its importance lies not only in promoting digestive regularity (a.k.a. healthy poops!), but also in contributing to a range of health benefits such as aiding in weight management, regulating blood sugar levels, and supporting heart health.
Today I’m sharing healthy breakfast recipes and ideas to start your day — many of which make for an easy, healthy breakfast before school, too.
Dietary fiber is a type of carbohydrate that the human body cannot 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:
- Dissolves in water and forms a gel-like substance.
- Found in oats, barley, fruits, vegetables, legumes, and certain seeds.
- Can help lower blood cholesterol levels and regulate blood sugar.
- Insoluble Fiber:
- Does not dissolve in water and adds bulk to the stool.
- Found in whole grains, nuts, seeds, fruits, and vegetables.
- Aids in promoting regular bowel movements and preventing constipation.
How much fiber should I eat?
The recommended daily intake of fiber varies, but generally, adults should aim for 25-30 grams of fiber per day. Most people fall short of this goal! One effective way to boost your fiber intake is by starting your day with a healthy, high fiber breakfast.
High Fiber Foods List
Grains
- Oats: approximately 4 grams fiber per 1/2 cup (uncooked)
- Quinoa: approximately 5 grams fiber per 1 cup (cooked)
Fruits
- Berries: approximately 4 grams fiber per cup
- Bananas: approximately 3 grams fiber per medium-sized banana
- Apples: approximately 4 grams fiber per medium-sized apple
Vegetables
- Spinach & Kale: approximately 3-4 grams fiber per cup (cooked)
- Avocado: approximately 6-7 grams fiber per half avocado
Seeds
- Chia Seeds: approximately 10 grams fiber per 2 tablespoons – extremely high in fiber!
- Flaxseeds: approximately 3 grams fiber per 2 tablespoons (ground)
- Sunflower Seeds & Pumpkin Seeds: approximately 2-3 grams fiber per serving (1 ounce)
Nuts
- Almonds, Walnuts, or Pecans: 3-4 grams fiber per 1 ounce
- Nut Butters: 3 grams fiber per 2 tablespoons – my favorite source of fiber, yum!
10 High Fiber Breakfast Ideas
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 how I love my overnight oats recipes!
2. Whole-Grain Avocado Toast
Spread mashed avocado on whole-grain toast and top it with cherry tomatoes, radish slices, and a sprinkle of chia seeds for added fiber.
3. Greek Yogurt with Berries
Layer Greek yogurt with mixed berries and a handful of homemade granola. The yogurt provides protein, while the berries and granola add fiber.
4 Quinoa Breakfast Bowl
Cook quinoa (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 Pumpkin Millet Porridge Bowl is another high fiber option.
5. Sweet Potato and Black Bean Breakfast Burritos
Fill a whole-grain tortilla with scrambled eggs, black beans, diced roasted sweet potatoes, and salsa for a savory breakfast. These are great for meal prep.
6. Smoothie Bowl
Blend together spinach, frozen berries, banana, and a scoop of chia seeds. Pour the smoothie into a bowl and top it with granola, nuts, and seeds.
7. Fruit & Nut Muesli
Combine rolled oats, dried fruits, nuts, and seeds. Serve with milk or yogurt for a quick and crunchy breakfast.
8. Whole Grain Pancakes with Blueberries
Make pancakes using whole-grain flour and mix in fresh blueberries. Top with a dollop of Greek yogurt for extra protein and creaminess.
9. Baked Oatmeal
One of my favorites and so easy to make. You just mix everything together in one bowl and then bake in the oven until golden brown for a warm and comforting breakfast.
10. Egg and Vegetable Breakfast Wrap
Fill a whole-grain tortilla with scrambled eggs, sautéed spinach, tomatoes, and bell peppers. Top with a sprinkle of feta cheese.
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