Fiber is an extremely underrated nutrient – the health benefits are vast, yet most people aren’t consuming anywhere near enough on a daily basis. If you’re looking to increase your fiber intake, start your day off successfully with these high fiber breakfast ideas!
I think many people want to eat more fiber, they just don’t know where to start or how to do it. It’s all about understanding what you can ADD to your meals (instead of restrict). And of course, all of these ideas will prioritize protein – as it is just as important!
What is Fiber?
Fiber is a type of carbohydrates which our body does not digest. It’s recommended that women consume at least 25 grams of fiber per day, and men should aim for at least 30 grams per day.
If you’re not consuming much fiber at the moment, it’s important to gradually increase your fiber intake over a few weeks. Start low and go slow to prevent digestive discomfort, like bloating or constipation.
Hydration is also very important when increasing your fiber intake – as water binds with fiber and helps soften stools.
The Difference Between Soluble and Insoluble Fiber
There are two types of fiber: soluble and insoluble fiber.
Soluble fiber dissolves in water, and forms a gel as it passes through the digestive system. Foods high in soluble fiber are best known for lowering blood sugar and cholesterol levels. These include oatmeal, chia seeds, beans and lentils.
Insoluble fiber does not dissolve in water, and instead, adds bulk to the stool – making it easier to pass. Foods high in insoluble fiber can help with constipation, and include whole wheat grains, quinoa, legumes, leafy greens, and fruits with peels like apples.
It can be confusing to decide which high fiber foods to consume. Instead of questioning which type, focus on your overall fiber consumption – as it may be hard enough to meet the minimum dietary fiber intake daily.
Foods High in Fiber
Fiber is mostly found in fruits, vegetables, legumes and whole grains. When it comes to breakfast, including a high fiber fruit or vegetable can be vital when trying to increase your daily fiber intake!
Chia seeds are an excellent source of fiber, with 10 grams per 2 tablespoons! That’s more than 1/3 of the recommended daily fiber intake for women. Plus, they’re so easy to add to oatmeal, overnight oats, and smoothies.
Health Benefits of Consuming a HIgh FIber Diet
As I said earlier in this post, there is strong evidence that shows a high fiber diet can have a huge impact on our health. This is an abbreviated list of some of the potential benefits.
Weight Management
Food is broken down more slowly when we consume a meal high in fiber, keeping us fuller for a longer period of time. This can be a useful strategy when it comes to weight management by reducing appetite and hunger cravings, potentially lowering overall caloric intake.
A recent meta-analysis examined the relationship of fiber and weight loss, and found that soluble fiber significantly improved body weight – but more research is needed.
Blood Sugar Control
Fiber helps to slow the absorption of blood glucose by delaying the rate of gastric emptying. Therefore, meals which include foods rich in fiber may help prevent those blood sugar spikes.
Gut Health
Dietary fiber helps move stools through your digestive system by adding bulk to the stool, increasing the size, as well as softening it. A bulkier stool is easier to pass, decreasing your chance of constipation.
Not only that, but some high fiber foods contain prebiotics – which act as food for our gut-friendly bacteria. The bacteria in our gut play an important role in overall health, like helping to digest food, improving immune function, and reducing inflammation.
Reduced Risk of Chronic Diseases
Consuming a diet adequate in fiber has been linked to a decreased risk of cardiovascular disease, Type II Diabetes, colon cancer, diverticulitis, and breast cancer!
Plus, studies have shown that consuming 5-10 grams of soluble fiber per day can decrease your total and LDL (or “bad”) cholesterol.
Inflammation
The fermentation of fiber in our gut creates short-chain fatty acids, which plays a role in our immune function and helps regulate inflammation.
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High Fiber Breakfast Ideas
Here are some high fiber breakfast ideas – use as inspiration, and customized based on your own preferences and lifestyle. Almost any breakfast can be high in fiber with awareness of high fiber foods, and a little bit of planning!
Since protein is also important in a healthy, well-balance breakfast – most of these options prioritize protein as well.
Breakfast Cereal
Yes, breakfast cereal can be a part of a healthy diet! In fact, there are quite a few cereals that contain 10 or more grams of fiber per serving!
Read labels to evaluate protein content – as most cereals don’t come close to the recommend 20-30 grams of protein per meal.
8 ounces of skim milk adds about 8 grams of protein. Eating a hard-boiled egg (or two) ensures a highly satiating and satisfying meal along with a bowl of cereal.
Kashi Go Peanut Butter Crunch Cereal has 6g of fiber and 10g of protein per serving. Cascadian Farm Organic Hearty Morning Cereal contains 10g of fiber and 6g of protein.
Overnight Oats
Overnight oats are so easy to customize with high protein and fiber ingredients. These berry cheesecake oats contain chia seeds, Greek yogurt and protein powder- with 8.6g fiber and 37g of protein per serving! Easily omit the protein powder (sub with Greek yogurt) and it is still a healthy and nutritious breakfast idea.
Also try:
— Banana Cinnamon Overnight Oats; 11g fiber, 30 g protein.
Oatmeal
Just like overnight oats, oatmeal can be the perfect vessel for a high protein and fiber breakfast with additions like nuts, nut butter, chia seeds, and fruit.
Oatmeal can even be made savory – top with eggs and fiber-rich vegetables using the high fiber foods table above.
Try this Protein Oatmeal with Bananas from Feel Good Foodie for inspiration (23g protein, 10g fiber).
Pancakes or Waffles
Use a recipe like these Protein Pancakes from Pinch of Yum or Kodiak Cake Waffle Mix, and top them with 1 tbsp. of syrup mixed with Greek yogurt to increase the protein content.
Then, add some high fiber toppings like strawberries, raspberries, and sunflower seeds for added fiber!
Greek Yogurt Parfait
For a simple, quick breakfast – make a parfait with 1/2 cup of Greek yogurt (14g of protein) and top with fresh fruit, 2 tablespoons of flaxseed, and chopped nuts for about 10 grams of fiber per serving.
Chia Breakfast Bowl
Chia seeds are probably the EASIEST ingredient to add to your breakfast to ensure it’s high in fiber. This chia breakfast bowl is similar to a chia seed pudding – only take 5 minutes to prep the night before and can be easily customized (22g protein, 15g fiber).
Yes, you might get chia seeds stuck in your teeth while eating it – but it’s worth it!
Sweet or Savory Quinoa Bowl
Quinoa is considered a complex carbohydrate and a complete protein! Plus, 1 cup has 5 grams of fiber!
Like oatmeal, a breakfast quinoa bowl could be sweet or savory. This apple cinnamon quinoa and chia breakfast bowl has comforting flavors, and 9 grams of fiber.
Try this sweet Loaded Quinoa Breakfast Bowl with 10g of fiber (Taste of Home), or this Savory Quinoa Breakfast Bowl (Eat with Clarity) with 8g fiber, 15g protein for more options.
Breakfast Scramble with Whole Wheat Bread (or Tortilla)
Make a breakfast wrap or sandwich higher in fiber by adding beans and vegetables, and selecting whole wheat bread or tortillas.
A two-egg scramble, 1/2 cup of black beans, 1/2 avocado with one slice of whole wheat bread contains about 22g of protein and 12g of fiber!
Also try:
— Healthy Sweet Potato, Black Bean and Avocado Burrito (Ambitious Kitchen); 18g protein, 10.5g fiber.
— High Protein Enchilada Scrambled Eggs (skinnytaste); 25.5g protein, 5g fiber.
Smoothies
This dark cherry cottage cheese smoothie has 15g protein and 6g fiber without using protein powder.
Smoothies contain ingredients which are already broken down, so they digest quicker than solid foods. However, they can be a convenient choice for those who don’t love breakfast (or don’t feel hungry for it).
Raspberries, pears, avocado and strawberries are delicious fruits for smoothies that are higher in fiber.
You could also make a smoothie bowl, like this High Fiber and Protein Chocolate Smoothie Bowl from Laura Fuentes (25g protein, 22g fiber).
Bean and Avocado Quesadilla
- 1/2 cup black beans or white beans
- 1/2 medium avocado
- 1 whole-wheat, low-carb tortilla
- 1/4 cup sliced or shredded cheese
- 1/4 cup non-fat Greek yogurt
Beans are a great source of both protein and fiber. This breakfast quesadilla contains about 15 grams of fiber – depending on the amount of fiber in the tortilla!
Combine Greek yogurt and avocado with salt and pepper to taste and spread on a tortilla. Evenly distribute black beans on half the tortilla and top with cheese. Fold the tortilla in half, and put in the air fryer for 5 minutes. You could even add a little salsa for flavor.
It’s Easier Than It SEems!
Once you’re aware of HOW to make a high fiber, high protein breakfast – it isn’t that hard to do!
With ingredients like oats, beans, chia seeds, Greek yogurt, cottage cheese, eggs, whole wheat grains and fruits/vegetables it’s easy to create a filling, highly nutritious breakfast. It’s all about understanding what you can ADD to your meals (instead of restrict).
I hope you’ll use this post of high fiber breakfast ideas as inspiration to consume more meals that are high in protein and fiber – my two favorite nutrients!
