Figuring out how to incorporate high-fiber breakfast ideas into your morning meals might be easier than you thought. For one, we’ve done some of the work for you by putting together this list of fiber-packed breakfast recipes. (Aren’t we nice?) Secondly, many fiber-rich ingredients exist beyond oatmeal and cereal. Certain fruits and veggies, lentils and other legumes, and sweet potatoes are all good sources of fiber, and make excellent breakfast fodder.
Why all the fuss about fiber? “Most people living in the United States are not meeting the daily recommendations,” says registered dietitian Maya Feller. For women, that’s 25 grams of fiber per day; for men, 38 grams. “We tend to underconsume this nutrient because we generally don’t eat [a sufficient amount of] vegetables, fruits, or whole or ancient grains at meal times.” America, it seems we’re not getting enough fiber–and yet, along with carbohydrates and protein, it’s essential to a well-rounded diet.
Health benefits of fiber consumption include digestive-system maintenance–it lowers cholesterol levels and helps alleviate bloating and constipation–and overall gut health. It’s also good for your heart, lowering your chance of heart disease by slowing the absorption of sugar in the bloodstream and preventing blood sugar spikes. Adding dietary fiber as part of a nutrient-dense breakfast also helps sustain your energy throughout the morning. (If you’ve ever had that 11 a.m. crash at work, you know how important that is.) Roughage, she’s powerful!
Feller’s formula for increasing your fiber intake is as easy as adding steamed or sautéed greens such as Napa cabbage, bok choy, or tatsoi to breakfast foods along with avocado and pomegranate seeds. “Beans can be a great option for breakfast, too,” she says. “Many cultures across the world have bean-based dishes for breakfast, so why not give it a try?” Try adding chickpeas to your savory yogurt bowl or beans to your breakfast tacos. Or go ahead and scroll on for some of our best high-fiber breakfast ideas.
