10 High-Fiber Breakfast Ideas to Start Your Day Right

Trying to increase your fiber intake naturally? These 10 high-fiber breakfast recipes will help you start the day with energy and confidence.

bowl-of-yoghurt-with-fruits
by
Mia Barnes
— Signos
Staff Writer
Green checkmark surrounded by green circle.

Reviewed by

Mia Barnes
Green checkmark surrounded by green circle.

Updated by

Green checkmark surrounded by green circle.

Science-based and reviewed

Published:
May 20, 2024
November 13, 2023
— Updated:
November 14, 2023

Table of Contents

Most Americans don’t get enough fiber in their diets. However, fiber plays a vital role in the digestive process and has many health benefits. Having a high-fiber breakfast is an excellent opportunity to kickstart your intake. If you’re wondering how to add fiber to breakfast, these ideas can help you start your day right. 

{{mid-cta}}

Why Fiber Matters in Your Diet 

Around 90% of American women and 97% of men don’t get the recommended 24 to 25 grams of fiber. Fiber is an essential nutrient that comes from plants. It’s a complex carbohydrate that plays a crucial role in digestion and overall health. There are two types of dietary fiber:1

  • Soluble: Helps regulate the speed of digestion. You can find it in seeds, legumes, grains, and many vegetables.
  • Insoluble: Bulks up stool to help you efficiently pass it. It’s found in fruits, beans, barley and oats. 

Both play crucial roles in improving your health. 

Benefits of Soluble Fiber

Soluble fiber transforms into a gel when combined with water and gastrointestinal fluids. It works best when eaten with water or another hydrating beverage. Intestinal bacteria digest the gel to release calories and gas. It helps with weight management and weight loss by lowering fat absorption and blocking it from digestion and absorption. 

Soluble fiber also stabilizes your blood sugar by slowing down the digestion of carbohydrates, preventing sharp spikes and drops. Soluble fiber can block dietary cholesterol, helping to lower your levels. 

All the benefits combine to reduce your risk of cardiovascular disease.2 

Benefits of Insoluble Fiber

Unlike soluble fiber, insoluble fiber does not break down with water. It is important as this type of fiber promotes bowel movements and prevents constipation by shifting waste through your digestive tract. Insoluble fiber also encourages the growth of good bacteria, improving your immunity and providing more energy.3 

It can help prevent constipation, which helps eliminate bloating. Some research suggests it can also prevent the formation of hemorrhoids.4 

10 High-Fiber Breakfast Ideas 

avocado-toasts

What are high-fiber breakfast foods? You can choose dishes with a combination of fruit, veggies, and complex carbohydrates. These 10 breakfast ideas can boost your fiber intake while providing a delicious, satisfying meal. 

1. Avocado Toast

The breakfast of millennials is an excellent combination of nutrients, including dietary fiber. Use a whole-grain bread or gluten-free option. Toast the bread with a small amount of butter or oil. Slice or mash half of an avocado and place it on top. Season the dish with salt, pepper, and everything bagel seasoning. Add an egg or feta cheese on top or alongside the toast for extra protein. 

Fiber Content (one slice): 

  • Whole-Grain Bread: 3 grams5
  • Avocado: 4.6 grams6
  • Total: 7.6 grams 

2. Pineapple Chia Protein Smoothie

Fruit is an excellent source of fiber, and combining it with chia seeds can make a tasty and filling high-fiber, high-protein breakfast. Blend one cup of pineapple chunks, half a banana, one serving of vanilla protein powder, two tablespoons of chia seeds, and your chosen liquid. If this smoothie is too thick for your liking, thin it out by adding more liquid or water.

Fiber Content (12 ounces): 

  • 1 Cup Pineapple: 2.3 grams 7
  • Half a Banana: 1.5 grams 8
  • 2 Tablespoons Chia Seeds: 10 grams 9
  • Total: 13.8 grams 

3. Stuffed Sweet Potato

If you prefer a more savory breakfast, a stuffed sweet potato is an excellent high-fiber, low-sugar breakfast. Bake your sweet potato in the oven or microwave until it's fork-tender. Use your fork to mash the inside of the potato before stuffing it with scrambled eggs and bacon. You can substitute the bacon for sausage or eliminate the meat for a vegetarian option, such as black beans. Top with a few slices of avocado and your preferred amount and type of cheese. 

Fiber Content (one potato): 

  • 1 Medium Sweet Potato: 3.3 grams 10
  • Avocado Slices: 2.3 grams 
  • Total: 5.6 grams 

4. Banana Oatmeal 

Oats and bananas are excellent sources of fiber that combine for a comforting breakfast option. Prepare a cup of rolled oats to your preferred consistency. Add a sliced, small banana and sweeten your oatmeal with cinnamon, brown sugar, honey, or maple syrup. Add a tablespoon of crushed almonds for some extra protein and fiber. 

Are you short on time in the morning? You can easily transform this dish into an overnight oat recipe by chilling it in the fridge overnight, then grabbing it and going about your day.

If you are not a fan of bananas or find that this fruit raises your blood sugar levels, swap out the banana with another fresh fruit option high in fiber, such as berries or pears.

Fiber Content (one bowl): 

  • 1 Cup Rolled Oats: 16.5 grams11
  • Small Banana: 2.6 grams 
  • 1 Tablespoon Almonds: 3 grams12
  • Total: 22.1 grams 

5. Bagel Eggs 

This high-fiber breakfast sandwich with eggs is a warm, savory breakfast. Preheat your oven and place a sheet of parchment paper on a sheet pan. Halve a bagel and ensure the center is around 2 inches wide. Doing so ensures your egg will fit in. Brush the cut side with melted butter. Place melted butter and parmesan on the parchment paper, put the bagel on top, and add a cracked egg to the center. 

Season with salt and pepper to your desire and bake until the yolks cook to your preference. Top with sliced avocado or veggie of your choice.13 

Do bagels make your blood sugar spike in the morning? Make this blood sugar-friendly by swapping the bagel for a low-carb tortilla and creating a breakfast burrito. 

Fiber Content (half bagel): 

  • Half a Whole Wheat Bagel: 2.5 grams14
  • Avocado Slices: 2.3 grams
  • Total: 4.8 grams 

6. Yogurt Bowl With Chia Seeds

A yogurt bowl is a high-protein and fiber alternative to oatmeal for breakfast. Berries have a low glycemic index, prevent blood sugar spikes, and contain antioxidants and vitamins. Place 8 ounces of non-dairy or Greek yogurt in a bowl. Add two-thirds cup of mixed berries and one tablespoon of chia seeds. Sprinkle granola on top for a nice crunch. 

Fiber Content (one-half bagel): 

  • 1 Tablespoon Chia Seeds: 5 grams
  • ⅓ Cup Blueberries: 1.3 grams15
  • ⅓ Cup Raspberries: 2.6 grams16
  • Total: 8.9 grams 

7. Shakshuka 

Try this egg and tomato sauce dish for a spicier, warm breakfast. It has a longer prep and cooking time than other recipes, but the results are worth the wait. 

Preheat your oven to 375 degrees and place a saucepan over medium heat on the stove. Heat 3 teaspoons of extra virgin olive oil. Add a large chopped red bell pepper, seeds removed. Add a large onion and cook until the vegetables soften. Add three thinly sliced garlic cloves and cook until tender. Then, add a 28-ounce can of tomatoes. 

Add a teaspoon of cumin, cayenne, and paprika to taste and simmer until the tomatoes thicken into a nice sauce. Season with salt and pepper and gently crack four eggs around the pan. Bake until the eggs are set, and serve with cilantro and hot sauce. This delicious breakfast bowl recipe makes four servings.17 

Fiber Content (one serving): 

  • ¼ Large Red Bell Pepper: 0.85 grams18
  • ¼ Large Onion: 0.6 grams19
  • 7 ounces Canned Tomato: 2.4 grams20
  • Total: 3.85 grams 

8. Veggie Omelet

omelette-in-a-plate

A vegetable omelet is packed with whole foods containing fiber and protein.21 Grease a pan with butter or oil and place over medium-low heat. Scramble two or three eggs and add them to the pan. As they cook, gently lift the edges to help the eggs set. Once they start to set, add a handful of green peppers, mushrooms, spinach, and your favorite cheese. Fold the omelet and continue cooking until the eggs are firm, the veggies are warm, and the cheese melts. 

Want to increase the protein content of this veggie omelet? Add in chickpeas for a vegetarian protein boost.

Fiber Content (one omelet): 

  • Half Small Green Bell Pepper: 0.65 grams
  • 4 White Mushrooms: 0.6 grams22
  • 1 Cup Spinach: 0.7 grams23
  • Total: 1.95 grams 

9. Bran Muffin 

Bran doesn’t have to mean boring. Preheat your oven to 375 degrees. Line or grease your muffin tin. Place raisins in warm water to plump, and combine 1.5 cups of bran cereal with 1 cup of buttermilk. Let it sit for 15 minutes. Mix one egg and one egg white with 2/3 cup of packed light brown sugar, 1/3 cup of oil, and 1 tablespoon of vanilla extract. Stir in your bran mixture. 

Add raisins with a cup of chopped walnuts and grated carrots. Sift together 1 cup of all-purpose flour, 1/2 teaspoon of salt, and 1 teaspoon each of baking soda and baking powder. Gently incorporate the wet and dry ingredients. Fill the muffin tins and bake until a toothpick comes out clean, around 17 minutes. 

Fiber Content (one muffin): 4 grams24

10. PB&J English Muffin 

This twist on a lunch favorite uses jam to up the whole fruit content and is ready in minutes. Microwave one-half cup of frozen mixed berries for one minute, stirring halfway. Stir in 2 teaspoons of chia seeds. Toast a whole wheat English muffin and top with peanut butter or almond butter. Add the jam, and bam! you have a nutritious breakfast. 

Fiber Content (one English muffin): 

  • One Whole Wheat English Muffin: 4.5 grams25
  • 2 Tablespoons Peanut Butter: 1.9 grams26
  • ⅓ Cup Frozen Mixed Berries: 3 grams27
  • 2 Teaspoons Chia Seeds: 4 grams
  • Total: 13.4 grams 

Learn More About Healthy Nutrition With Signos’ Expert Advice

Choosing fiber-rich foods can improve your overall health and well-being. Getting the right amount of nutrients can seem challenging, but Signos’ experts are here to help. Our science-based approach to nutrition and healthy habits can give you more energy, help you lose weight, and improve your health. Click here to learn if Signos is the right fit for you. 

Get more information about weight loss, glucose monitors, and living a healthier life
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
  • Item 1
  • Item 2
  • item 3
Get more information about weight loss, glucose monitors, and living a healthier life
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Topics discussed in this article:

References

  1. Soluble vs. insoluble fiber. MedlinePlus. (2022, July 30). Retrieved November 6, 2023, from https://medlineplus.gov/ency/article/002136.htm
  2. Soluble and insoluble fiber: What is the difference? Medical News Today. (2023, June 13). Retrieved November 6, 2023, from https://www.medicalnewstoday.com/articles/319176#what-are-the-benefits-of-fiber
  3. Julia Montenegro, Anissa M. Armet, Benjamin P. Willing, Edward C. Deehan, Priscila G. Fassini, João F. Mota, Jens Walter, Carla M. Prado, Exploring the Influence of Gut Microbiome on Energy Metabolism in Humans, Advances in Nutrition, Volume 14, Issue 4, (2023) Pages 840-857, ISSN 2161-8313, https://doi.org/10.1016/j.advnut.2023.03.015.
  4. Insoluble Fibre and Diabetes. Diabetes.co.uk. (2019, Jan. 25). Retrieved November 6, 2023, from https://www.diabetes.co.uk/nutrition/insoluble-fibre.html
  5. Fooddata Central Search Results: Bread, Whole Wheat. FoodData Central. (2019, April 1). Retrieved November 6, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/172688/nutrients.
  6. Fooddata Central Search Results: Avocados, Raw. FoodData Central. (2019, April 1). Retrieved November 6, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients.
  7. Fooddata Central Search Results: Pineapples, Raw. FoodData Central. (2019, April 1). Retrieved November 6, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/nutrients.
  8. Fooddata Central Search Results: Bananas, Raw. FoodData Central. (2019, April 1). Retrieved November 6, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients.
  9. Fooddata Central Search Results: Seeds, Chia Seeds, dried. FoodData Central. (2019, April 1). Retrieved November 6, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients.
  10. Fooddata Central Search Results: Sweet Potato, Cooked. FoodData Central. (2019, April 1). Retrieved November 6, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrients.
  11. Steel-Cut, Rolled or Instant Oats: Which Is the Healthiest? EatingWell. (2022, August 4). Retrieved November 7, 2023, from https://www.eatingwell.com/article/7989862/steel-cut-rolled-or-instant-oats-which-is-the-healthiest/.
  12. Fooddata Central Search Results: Nuts, Almonds. FoodData Central. (2019, April 1). Retrieved November 7, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  13. Bagel with eggs and cheese. No Spoon Necessary. (2022, Nov. 9). Retrieved November 7, 2023, from https://www.nospoonnecessary.com/bagel-eggs/
  14. Fooddata Central Search Results: Bagels, Wheat. FoodData Central. (2019, April 1). Retrieved November 7, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/nutrients
  15. Fooddata Central Search Results: Blueberries, raw. FoodData Central. (2019, April 1). Retrieved November 7, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients.
  16. Fooddata Central Search Results: Raspberries, raw. FoodData Central. (2019, April 1). Retrieved November 7, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients.
  17. Shakshuka With Feta. NYT Cooking. Retrieved November 7, 2023, from https://cooking.nytimes.com/recipes/1014721-shakshuka-with-feta
  18. Fooddata Central Search Results: Peppers, sweet, raw. FoodData Central. (2019, April 1). Retrieved November 7, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170108/nutrients
  19. Fooddata Central Search Results: Onions, raw. FoodData Central. (2019, April 1). Retrieved November 7, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients.
  20. Fooddata Central Search Results: Tomatoes, crushed, canned. FoodData Central. (2019, April 1). Retrieved November 7, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170501/nutrients.
  21. Diet & Exercise: Tips to Reduce the Risk of Cancer. The Oncology Institute of Hope & Innovation. (2021, June 14). Retrieved https://theoncologyinstitute.com/diet-exercise-tips/
  22. Fooddata Central Search Results: Mushrooms, white, raw. FoodData Central. (2019, April 1). Retrieved November 7, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/nutrients.
  23. Fooddata Central Search Results: Spinach, raw. FoodData Central. (2019, April 1). Retrieved November 7, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients.
  24. Bran Muffins. Tastes Better from Scratch. (2022, July 6). Retrieved November 7, 2023, from https://tastesbetterfromscratch.com/bran-muffins/#:~:text=Are%20Bran%20Muffins%20Healthy%3F,grams%20of%20sugar%20per%20serving
  25. Fooddata Central Search Results: Muffins, English, whole wheat. FoodData Central. (2019, April 1). Retrieved November 7, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/172762/nutrients
  26. Fooddata Central Search Results: Peanut Butter. FoodData Central. (2019, April 1). Retrieved November 7, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100559/nutrients.
  27. Frozen Mixed Berries (Blackberries, Blueberries, Raspberries). Nutrifox. (2023). Retrieved November 7, 2023, from https://nutrifox.com/nutrition/frozen-mixed-berries-blackberries-blueberries-raspberries

About the author

Mia Barnes is a health writer and researcher who specializes in nutrition, fitness, and mental health.

View Author Bio

Please note: The Signos team is committed to sharing insightful and actionable health articles that are backed by scientific research, supported by expert reviews, and vetted by experienced health editors. The Signos blog is not intended to diagnose, treat, cure or prevent any disease. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. Read more about our editorial process and content philosophy here.

Interested in learning more about metabolic health and weight management?

Try Signos.