Fiber is extremely important for your health, and eating plenty of foods with fiber is something you should most definitely include in your meal plan. 

High-fiber foods are good for your gut health, they can help reduce the risk of GI and cardiovascular diseases, and they will clean your colon out.

Breakfast is the best time to get as much fiber into your diet as you can. High-fiber breakfasts can help you feel full longer.

There are tons of high-fiber foods and meals that you can easily prepare for breakfast, and in this post, I’ll share some of my favorites with you.

20 High Fiber Foods For Breakfast

Anyone over the age of 18 should eat at least 20-30 grams of fiber per day, and these meals will help you get there.

Here are foods that can be incorporated into breakfast that are great sources of fiber.

1. Whole-Wheat Bread

100 grams of whole wheat bread has 7 grams of fiber.

You can easily include it in breakfast, as the base for a sandwich or toast, or as a side for eggs for example.

2. Brown Rice

100 grams of brown rice has 1.8 grams of fiber.

3. Oats

1 cup (81 grams) of oats has 7.5 grams of fiber.

4. Raspberries

100 grams of raspberries have 7 grams of fiber.

5. Strawberries

100 grams of strawberries has 2 grams of fiber.

6. Bananas

100 grams of bananas have 2.6 grams of fiber.

7. Apples

100 grams of apples with the skin have 2.4 grams of fiber.

8. Black Beans

1 cup (172 grams) of cooked black beans has 15 grams of fiber.

9. Lentils

100 grams of cooked lentils have 8 grams of fiber.

10. Almonds

10 almonds have 1 gram of fiber.

11. Pistachios

100 grams of pistachios have 10 grams of fiber.

12. Broccoli

1 cup of broccoli has 5 grams of fiber.

13. Sweet Corn

100 grams of sweet corn has 2.7 grams of fiber.

14. Potatoes

1 medium cooked potato has 4 grams of fiber.

15. Artichokes

100 grams of artichokes have 5 grams of fiber. 

16. Green Peas

100 grams of green peas has 5 grams of fiber.

17. Baked Beans

100 grams of baked beans has 6 grams of fiber.

18. Avocado

100 grams of avocado have 7 grams of fiber. 

19. Sweet Potatoes

100 grams of artichokes have 3 grams of fiber. 

20. Blackberries

100 grams of blackberries have 5 grams of fiber. 

You can make tons of different breakfast foods that incorporate those ingredients - breakfast burritos, a breakfast sandwich, a breakfast bowl, oatmeal recipes, eggs with veggies, etc.

Starting your day with a healthy breakfast is definitely something that should be a part of your morning routine.

Here are some of my favorite high-fiber breakfast recipes that include the ingredients I listed.

Breakfast Burrito Bowl

The main source of fiber in this dish is brown rice, but spinach is another source of it!

422 calories

Ingredients:

• ½ cup Rice, brown, cooked - 120 calories

• ½ cup Salsa - 32 calories

• 2 cups Leafy greens, spinach, raw - 14 calories

• 2 Egg, large - 144 calories

• ⅓ cup Cheese, shredded, mozzarella - 112 calories

• 1 tsp Hot sauce (tsp) - 0 calories

• 1 Salt, dash - 0 calories

• 1 Pepper, dash - 0 calories

Instructions:

1. Cook rice as instructed on package.

2. Crack eggs in a bowl, whisk with a fork.

3. Spray a pan with an oil spray. Pour in eggs. Cook eggs on medium heat ~2 minutes, until cooked through.

4. Combine all ingredients in a bowl.

5. No dairy? Use a dairy-free cheese, avocado, or oil instead of an oil spray.

English Muffin Egg Sandwich with Bacon and Cheese

Make sure to use a whole-wheat English muffin, as that is the main source of fiber for this recipe.

291 calories

Ingredients:

• 1 English muffin, whole wheat - 120 calories

• 1 Egg, large - 72 calories

• 1 Uncured bacon, slice - 44 calories

• ½ oz Cheese, sliced cheese, full fat/ regular - 55 calories

Instructions:

1. Fry bacon on stove top by cooking on low heat & turning every few minutes. Alternatively, you can cook bacon in the microwave or in the oven (~20 minutes at 400 degrees) if you prefer.

2. Toast English muffin.

3. Spray a pan with an oil spray. Turn heat to medium. Crack in egg and fry egg to desired consistency (~2 minutes).

4. Layer egg, bacon, and cheese to English muffin, to make a sandwich. 

5. No bacon? Use turkey or soy bacon. No dairy? Use more bacon. Gluten free? Use gluten free bread or English muffin.

Egg, Feta & Spinach Bowl with Cauliflower Rice

328 calories

Ingredients:

• 1 cup Leafy greens, spinach, raw - 7 calories

• 2 Egg, large - 144 calories

• ⅓ cup Cheese, crumbled, feta - 133 calories

• 1 cup Cauliflower rice, raw (already riced) - 38 calories

• 1 Garlic salt, dash - 0 calories

• 1 tsp Sesame seeds (tsp) - 6 calories

Instructions:

1. Spray pan with an oil spray. Add in cauliflower rice.

2. Stir fry on medium heat until you see some browning. Top with garlic salt.

3. Remove from pan and add to bowl.

4. Spray pan again with an oil spray and fry eggs until desired consistency.

5. Add eggs, feta, spinach, and seasonings and bowl with cauli rice.

Oatmeal with Berries 

220 calories 

Ingredients:

• ½ cup Oatmeal, dry oats (uncooked) - 150 calories

• 1 cup Blueberries, fresh - 70 calories

• 1 Cinnamon, dash - 0 calories

Instructions:

1. Mix oatmeal with water & microwave to desired consistency.

2. Top with blueberries and cinnamon.

Blueberry Banana Overnight Oats with Chia Seeds

419 calories

Ingredients:

• 2 Tbsp Chia seeds - 120 calories

• ½ Banana - 52.5 calories

• ½ cup Blueberries, fresh - 35 calories

• ½ cup Oatmeal, dry oats (uncooked) - 150 calories

• ½ cup Milk, 2% (cups) - 61 calories

Instructions:

1. Combine oats, milk, and chia seeds

2. Let sit in container with lid (like a Ball jar) overnight

3. Top with blueberries and banana

Baked Potato with PB & Banana

405 calories

Ingredients:

• 1 Potato, sweet, medium, 5 inches - 112 calories

• 2 Tbsp Peanut butter (Tbsp) - 188 calories

• 1 Banana - 105 calories

• 1 Cinnamon, dash - 0 calories

Instructions:

1. Poke holes in potato with a fork.

2. Microwave on a microwave safe dish for 4 minutes on each side. 

3. Slice potato in half, top with peanut butter, then sliced banana, then cinnamon. 

4. No nuts? Use seeds, e.g. sunflower seed butter. 

Avocado & Egg Toast

309 calories

Ingredients:

• 1 Bread, thick, whole wheat, slice - 120 calories

• ½ Avocado, small - 116.5 calories

• 1 Egg, large - 72 calories

• 1 Everything bagel seasoning, dash - 0 calories

Instructions:

1. Toast bread

2. Spray a small non-stick pan with an oil spray

3. Crack in egg & fry on medium heat to desired consistency (or you could boil egg in a pot of water for ~8 minutes if you want a boiled, sliced egg).

4. Top bread with avocado slices (mash if you like), egg, and everything bagel seasoning

5. Gluten-free? Use gluten free bread. 

Spicy Feta Avocado Toast

412 calories

Ingredients:

• 1 Bread, thick, whole wheat, slice - 120 calories

• ½ Avocado, small - 116.5 calories

• ¼ cup Cheese, crumbled, feta - 99.75 calories

• ¼ cup Leafy greens, arugula, raw - 1.25 calories

• 1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - 74 calories

• 1 tsp Hot sauce (tsp) - 0 calories

Instructions:

1. Toast bread.

2. Remove avocado half from skin and add to a bowl. Mash it with a fork so it becomes a guacamole texture (you can also use guacamole here instead of avocado, if you prefer).

3. Add mashed avocado to toast.

4. Top with cheese, arugula, ranch, and hot sauce.

5. No dairy? 1) Use more avocado instead of the cheese, and 2) Use hot sauce only (instead of creamy dressing + ranch).

Huevos Rancheros sans Tortilla

416 calories

Ingredients:

• 2 Egg, large - 144 calories

• ½ cup Beans & legumes, black beans, cooked - 114 calories

• ¼ cup Cheese, crumbled, feta - 99.75 calories

• ¼ Avocado, small - 58.25 calories

• 2 Tbsp Cilantro - 0 calories

• 1 tsp Red pepper flakes, dash - 0 calories

Instructions:

1. Spray pan with oil spray & turn to high heat.

2. When pan is hot, crack in eggs, cook to desired consistency.

3. Separately, mix beans, feta, avocado, red pepper and cilantro as a side.

Almost English Breakfast 

484 calories

Ingredients:

• 2 Uncured bacon, slice - 88 calories

• 2 Egg, large - 144 calories

• 1 Bread, thick, whole wheat, slice - 120 calories

• ½ cup Refried beans - 110 calories

• 1 cup Tomatoes, grape - 32 calories

• 1 Pepper, dash - 0 calories

• 1 Salt, dash - 0 calories

Instructions:

1. Lay bacon pieces on pan, fry on low heat ~4 minutes on each side.

2. For the last ~ 2 minutes, crack eggs into the pan & fry.

3. While bacon and eggs are cooking, slice tomatoes and toast bread.

4. Arrange all foods on a plate. Top with salt & pepper.

5. No bacon? Use turkey or soy bacon. Gluten free? Use gluten-free bread.

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