It’s a safe bet that social media posts, PSAs from experts and articles from online publications, including this one, have alerted you that you’re probably not eating enough fiber.
Adults should consume between 25-38 grams of the important macronutrient, but 95% of adults are falling short, TODAY.com previously reported.
“Dietary fiber plays a critical role in overall health,” Erin Palinski-Wade, registered dietitian and author, tells TODAY.com.
“Fiber itself helps to promote regularity and satiety, but it goes beyond just that. As fiber breaks down, it feeds the beneficial bacteria in the gut, leading to the production of short-chain fatty acids that can help to reduce inflammation and improve metabolic health and blood-glucose regulation.”
Increasing your fiber intake will contribute to a lower risk of obesity, colon cancer, Type 2 diabetes, heart disease and digestive disorders. It also helps prevent constipation and supports your microbiome, which is essential to immune and nervous system health, TODAY.com previously reported.
Boost your chances of meeting your fiber goals by eating fiber-rich foods throughout the day, starting with breakfast so that you’re not scrambling at dinner.
“When you build meals around whole plant foods, like beans, whole grains, fruits and vegetables, fiber intake naturally goes up, and those foods also bring along vitamins, minerals and antioxidants,” says Natalie Rizzo, registered dietitian and TODAY.com nutrition editor.
Eating fiber first thing in the morning will get your blood sugar in check and keep you feeling full and maintain steady energy levels throughout the day, says Palinski-Wade. It’ll also reduce cravings and hunger, allowing you to manage your overall calorie intake for the day and reduce needless snacking.
To set you up for all-day success, the dietitians rounded up high-fiber breakfast recipes that you can add to your daily rotation.
High-Fiber Breakfasts With Fruit
“Fruit, especially pears, apples and berries, are loaded with fiber and make a great addition to morning breakfast bowls, smoothies and toast,” says Rizzo.
A medium pear delivers 6 grams of fiber, while an apple has 4 grams. If berries are more your speed, any will do, but raspberries have the most fiber per serving, especially insoluble fiber, the kind that keeps food moving through the digestive system. There 8 grams of fiber in a cup of raspberries.
“The easiest thing to do is go buy a ton of raspberries, put them in your fridge and have half a cup with breakfast and have half a cup as an afternoon snack,” Caroline Susie, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, previously told TODAY.com.
Red Smoothie Bowl
Dylan’s Strawberry Overnight Oats
High-Fiber Breakfasts With Avocado
Avocado is technically a fruit, but it’s such a fiber powerhouse that it deserves its own section.
“Avocados (are) a good source of fiber with 79% of the carbohydrates found in avocado coming from fiber,” says Palinski-Wade. One serving, about one-third of a whole avocado, contains 3 grams of fiber.
Avocado also contains healthy fats, she adds. A 2019 study found that having avocado at breakfast, compared to a low-fat meal, “suppressed hunger and improved meal satisfaction,” she notes.
Caprese Avocado Toast
Anne Burrell’s Avocado Toast with Poached Egg, Tomatoes and Feta
High-Fiber Breakfasts With Seeds
“Seeds, (including) chia seeds, flaxseeds and hemp seeds, are small but powerful sources of fiber,” says Rizzo. “Just a tablespoon or two can add several grams of fiber to smoothies, oatmeal or yogurt bowls.”
Both experts spotlight chia seeds in particular for their 10 grams of fiber per serving (2 tablespoons). “Chia seeds are especially helpful because they absorb liquid and create a gel-like texture that supports digestion,” adds Rizzo. Palinksi-Wade emphasizes their soluble fiber content, which can reduce “bad” LDL cholesterol levels and support gut health.
Coconut Chia Pudding
Cold Brew Chia Pudding
High-Fiber Breakfasts With Beans
Nutrient-packed beans are low in fat, plant-based, and high in protein, vitamins and minerals, TODAY.com previously reported. They will also give your breakfast a notable fiber boost.
With between 7-10 grams of fiber per half-cup of beans, you can work this budget-friendly food into plenty of dishes, from omelets to muffins. “Regular bean intake is linked (to) improved gut health and bowel regularity, and reduced risk of diseases including Type 2 diabetes, obesity and cardiovascular disease,” says Palinksi-Wade.
Healthy White Bean, Banana and Walnut Muffins
Enfrijoladas de Pollo
Make-Ahead Breakfast Burritos
High-Fiber Breakfasts With Oats
Both experts tout the benefits of oats and their 4 grams of fiber per half-cup serving.
They like them for their beta-glucan content, a type of soluble fiber that can improve heart health and regulate blood sugar. “One meta-analysis found that adding 3 grams of beta-glucan fiber daily can lower (“bad”) LDL cholesterol (by) 5-7%,” Palinksi-Wade says.
“Oatmeal, overnight oats or oat-based baked goods are easy ways to start the day with several grams of fiber,” adds Rizzo.
Siri Daly’s Peanut Butter Protein Balls
Oatmeal With Pear and Almonds
High-Fiber Breakfasts With Leafy Greens
“Spinach, kale or arugula add fiber along with important micronutrients like folate and vitamin K,” says Rizzo.
Think bigger than a simple salad! A 2-cup serving of baby kale has 3 grams of fiber. And there’s 2 grams of fiber in 2 cups of baby spinach and 1 gram in 2 cups of arugula. “They work really well in breakfast scrambles, smoothies or savory grain bowls,” says Rizzo.
