10 Easy Good Source Fiber Breakfast Foods To Make

Quick Health Scoop

• Fiber delivers a variety of health benefits, especially when it comes to digestive health.
• A high-fiber diet means eating foods that contain at least 20% of the Recommended Daily Value (RDV) of fiber per serving—including many whole grains, fruits, vegetables, nuts, and seeds.
• Eating a high-fiber breakfast offers a great way to kickstart your day because fiber helps you feel full with fewer calories.
• Good source fiber breakfast options include whole-grain cereal, oats, barley, whole-grain toast, and fruit or green smoothies.

As the first meal to kickstart your day, breakfast provides the perfect opportunity to include a healthy dose of fiber. This powerful form of carbohydrate provides a variety of benefits that contribute to your health and well-being, most notably its positive impact on gut health.

As a form of carbohydrate, fiber helps support a healthy digestive system. Consuming fiber makes you feel full, supports a healthy digestive tract, helps with glycemic control, and helps lower cholesterol. [1,2,3]

While a bowl of raisin bran will certainly help you meet your daily fiber quota, that can get really tiring after a while. Why not mix it up in the mornings with a variety of high-fiber options? Discover breakfast ideas high in fiber to help reach the recommended amount of fiber you need each day.

What Is A Good Source High-Fiber Breakfast?

A healthy breakfast with fiber-rich foods can include healthy choices such as whole grain cereal (such as those made with bran or oats), whole-grain bread, fruits, vegetables, legumes, nuts, and seeds. It can also include items made with whole-grain flour (think oat flour or whole wheat flour), like pancakes and muffins.

Your best bet is to eat a variety of foods with soluble and insoluble fiber. What’s the difference? Soluble fiber dissolves in water and forms a viscous gel, helping with stool regularity. Some soluble fibers (as used in Nature Made® Fiber Gummies), like inulin, are also known as prebiotic fiber. Insoluble fibers do not dissolve in water, provide bulk to stool and may help with stool regularity. [4]

If you’re choosing packaged, fortified foods (such as breakfast cereal), make sure to look at the ingredient label to identify a high- (or low-) fiber food based on the Recommended Daily Value (RDV). For fiber, 20% RDV or more per serving is considered high while 5% RDV or less dietary fiber per serving is considered low. [5] A good dietary source of fiber contains 3-4.9 grams of fiber per serving, while a high-fiber choice contains 5 grams or more of fiber per serving.

Also, packaged foods often contain added sugar, so something that looks like a healthy, high-fiber option (like a granola bar) can quickly become less healthy with too much added sugar. Ditto for that bowl of raisin bran (or even a fruit smoothie) if you use full-fat yogurt or whole milk, which can contain saturated fat.

10 High-Fiber Breakfast Ideas

Thanks to the wide variety of fiber-rich foods available, you can literally eat something different every day for weeks! The key to a high-fiber breakfast is to include healthy choices such as whole grain cereals, whole grain bread, fruits, vegetables, legumes, nuts, and seeds. Need some ideas? Use these as a starting point. [5,6,7,8]

1. Cereal. As a quick-and-easy breakfast, a bowl of cereal with low-fat milk might be your go-to first meal of the day. To make sure it’s a high-fiber option, look for whole grain cereal, such as bran (like raisin bran or all-bran). Remember, check the ingredients label to make sure you’re indeed choosing a high-fiber cereal, meaning one serving contains at least 20% RDV or more of fiber per serving. Top your cereal off with some slices of strawberries and a handful of chopped nuts to boost the fiber

2. Oats. A warm bowl of good, old-fashioned oatmeal is the quintessential high-fiber breakfast. Note that old-fashioned, rolled oats contain more fiber than instant oats. You can amp up the fiber content by adding in nuts (like walnuts), nut butter (such as almond butter), or seeds (such as chia seeds or ground flax seed). And if you haven’t tried the latest trend of overnight oats (a cold version of oatmeal), give it a try. You simply prep the meal the night before, usually with a combination of oats, milk or non-dairy milk alternative, and add-ins such as fruit, seeds, and/or nut butter (try pecan butter).

3. Barley porridge. Tired of oatmeal? Try a nourishing bowl of creamy barley porridge for a change. You’ll find plenty of recipes that typically include a mixture of water and/or milk to cook the barley, along with some taste-maker mix-ins like vanilla, cinnamon, nut butter, or maple syrup. You can also add toppings such as Greek yogurt, sliced fruit (such as apples, peaches, or pears), berries (think raspberries, blackberries, or strawberries), nuts (crushed walnuts, peanuts, or pecans), or seeds (such as chia seeds or ground flax seed).

4. Whole-grain toast. A slice of whole-grain toast by itself delivers a healthy dose of fiber. But with the toast as your “canvas,” amp up the fiber content by spreading on a fiber-rich topping such as peanut butter, mashed avocado (it’s loaded with healthy fat), or even scrambled eggs.

5. Smoothie. Whether you like a traditional fruit smoothie or you enjoy a “green smoothie” (made with fruits and vegetables), a breakfast smoothie lets you get creative with healthy add-ins. Try these smoothie recipes or create your own. You can choose from a variety of bases, ranging from orange juice and almond milk to coconut water and Greek yogurt. Add your choice of frozen, canned, or fresh fruit, such as berries, bananas, mango, pineapple, pears, or peaches. Toss in a handful of spinach (if you want a green smoothie) with just a drizzle of maple syrup (if needed) for a bit of sweetness. Smoothies are also a good way to add protein powders and small seeds (such as chia seeds and ground flax seed). Just add the ingredients and blend until smooth!

6. Breakfast burrito. Using a whole wheat or corn tortilla, fill your burrito with fiber-rich foods such as beans (pinto, kidney, and black beans are all fiber-rich), sweet potato, scrambled eggs, red peppers, onions, mushrooms and/or tomatoes.

7. Scrambled eggs. While eggs pack in the protein, they’re not a good source of fiber. But you can add high-fiber foods such as chopped artichoke, broccoli, red peppers, or spinach. For even more fiber, serve it with a whole grain baked good (think muffin, bagel, or toast).
8. Yogurt parfait. While yogurt doesn’t contain fiber, you can add in a variety of high-fiber foods to make this a standout high-fiber breakfast Using Greek yogurt as a base (due to its extra protein), layer or mix in your choice of fresh, canned, or dried fruit (such as berries or bananas), nuts, and seeds to make this a fiber-rich breakfast.
9. Cottage cheese parfait. Tired of yogurt but want a cool, creamy breakfast? Switch it up with a bowl of cottage cheese. While cottage cheese doesn’t contain fiber, you can add plenty of fiber-rich foods just like you do with yogurt. Top off your cottage cheese with sliced peaches, orange segments, or fresh berries. Sprinkle some chia seeds or ground flax seed along with some crushed pecans for even more fiber.
10. Whole wheat pasta. Think outside the box when it comes breakfast. If you don’t like a lot of traditional breakfast foods, consider eat a whole-grain pasta bowl with your favorite veggies. Save time on those busy mornings by using some leftover pasta from last night’s dinner. Toss with a handful of spinach, zucchini slices, shredded carrots, and diced bell pepper. Drizzle with olive oil and sprinkle on your favorite herbs, like basil, thyme, or rosemary.

As always, it’s best to look to food as your best source of nutrients, including fiber. However, fiber supplements can help you get your recommended daily intake—especially if you don’t consume enough fruits, vegetables, whole grains, and other fiber-rich foods.

Why Should I Eat Fiber In The Morning?

Jumpstart your day with a healthy dose of fiber! In addition to all the health benefits of fiber, most fiber-rich foods (such as fruits and vegetables) are also a good source of vitamins, minerals, and other key nutrients.

As mentioned earlier, fiber helps you feel fuller for a longer period of time. . So, if you start the day with a fiber-rich meal, this feeling of “fullness” can last for hours. This makes it less tempting to eat a less-than-healthy mid-morning snack, like a donut oozing with added sugar and saturated fat. Including protein along with fiber at breakfast will provide even more long-lasting energy. So, you’ll be less likely to reach for a nutrient-poor snack to hold you over until lunch.

Bottom Line

If you want to support your gut health, make sure you get enough fiber. Experts recommend eating a high-fiber diet, which means consuming foods that contain at least 20% of the Recommended Daily Value (RDV) of fiber per serving. This includes many nutrient-dense foods such as whole grains, fruits, vegetables, legumes, nuts, and seeds. Breakfast options with good sources of Fiber include whole-grain cereal, oats, barley, whole-grain toast, and fruit or green smoothies. Eating a high-fiber breakfast offers a great way to kickstart your day because fiber helps you feel fuller with fewer calories.

Continue to check back on the Nature Made blog for the latest science-backed articles to help you take ownership of your health.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References 

1. Oregon State University’s Linus Pauling Institute. “Fiber.” June 2019. Accessed on: July 5, 2022. https://lpi.oregonstate.edu/mic/other-nutrients/fiber
2. Mayo Clinic. “Dietary fiber: Essential for a healthy diet.” January 6, 2021. Accessed on: July 6, 2022. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
3. Harvard T.H. Chan School of Public Health. “Fiber.” Accessed on: July 5, 2022. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
4. University of California San Francisco. “Increasing Fiber intake.” 2022. Accessed on: July 7, 2022. https://www.ucsfhealth.org/education/increasing-fiber-intake
5. S. Department of Agriculture. “WIC Meals of the Month: Fiber Optics.” 2022. Accessed on: July 14, 2022. https://wicworks.fns.usda.gov/resources/wic-meals-month-fiber-optics
6. Academy of Nutrition and Dietetics. “Fiber.” November 3, 2020. Accessed on: July 14, 2022. https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/fiber
7. Cleveland Clinic. “11 High-fiber foods You Should Be Eating.” February 11, 2022. Accessed on: July 8, 2022. https://health.clevelandclinic.org/11-best-high-fiber-foods/
8. S. Department of Agriculture. “Eye on Nutrition: Fiber.” 2022. Accessed on: July 15, 2022.