Everything you need to know about the process, the history, and the benefits
Beans on toast is a simple fiber-rich meal that can be enjoyed at any time of day, including breakfast. Enjoy smashed beans on whole-grain, sourdough, or gluten-free toast, with some sliced radish on top.
You may have heard the old saying, "An apple a day keeps the doctor away." Well, add some almond butter, and top it with some nuts and dark chocolate for a sweet and nutritious boost.
Buckwheat is a fiber-rich whole grain that can be added to oatmeal or eaten on its own. Make pancakes with buckwheat flour, and add berries as a topping for extra antioxidants. For more protein, consider topping your pancakes with some plain yogurt.
Sources: (Health) (Real Simple) (Olive Magazine) (Taste)
See also: The best ways to incorporate protein into your breakfast
Super-quick and easy to make, fig on toast with yogurt is good for your gut and veggie-friendly.
Baked eggs with tomato and sweet peppers create a delicious and healthy breakfast with complementary flavors. Serve with whole-grain toast for an added nutritional boost.
Prefer a light breakfast? Start your day with a fresh and cheerful bruschetta topped with sliced, juicy tomatoes.
For an easy and tasty high-fiber breakfast, smash cooked peas on top of toast and top with olive oil, lemon juice, and salt and pepper.
Make or buy frozen waffles with flaxseed or chia seeds, which tend to be higher in fiber. Top your waffles with peanut butter and sliced apples or almond butter and chia jam.
Bananas are rich in fiber and resistant starch, which can feed the beneficial gut bacteria. Spread a nut butter of your choice on toast and top with sliced banana.
A veggie scramble is a delicious and nutritious option full of satisfying fiber. It pairs especially well with whole wheat toast.
Make your own high-fiber granola with ingredients like oats, almonds, pumpkin seeds, and coconut flakes. Add it to dishes like chia pudding, yogurt parfait, and smoothie bowls.
If you don't enjoy drinking smoothies, try making a smoothie bowl, which has a thicker texture. Don't forget to include high-fiber ingredients like chia seeds and berries.
Use coconut flour in place of all-purpose flour to make fluffy, filling, fiber-rich pancakes. Top them with fresh fruit, chopped nuts, and a drizzle of maple syrup.
Traditional banana bread is typically low in protein and fiber. However, ingredients like almond or coconut flour and ground flaxseed can boost its fiber content.
Greek yogurt is an excellent source of protein. Pair with high-fiber berries, granola, nuts, or seeds for a complete breakfast.
Use almond flour instead of all-purpose flour in recipes like blueberry muffins to boost their fiber content. Unlike regular all-purpose flour, almond flour is naturally rich in fiber.
Savory oatmeal is a delicious twist on traditional oatmeal and can be made with fiber-rich ingredients.
Start your morning with tasty breakfast tacos! Stuff them with fiber-rich ingredients, like beans and vegetables.
A quick and delicious breakfast, increase the fiber content of your smoothie by adding berries and ground flax seeds. And don't forget to add a source of protein, like whey or kefir.
Traditionally made with eggs poached in a tomato- and vegetable-based sauce, top your shakshuka with sliced avocado for a fiber-packed breakfast.
Though salads aren't typically a breakfast food, preparing a breakfast salad is a convenient and delicious way to boost your fiber intake.
A gluten-free and fiber-rich grain, quinoa can be made in bulk and stored in the fridge for a quick breakfast. Try topping cooked quinoa with eggs and vegetables for a savory breakfast.
High in fiber, chia seeds can help promote healthy bowel movements and ease digestive symptoms like constipation. Add two tablespoons of chia seeds with a half-cup of milk of your choice, and let the mixture sit in the fridge until it takes on a pudding-like consistency. Top with berries and seeds.
Start your day with a warm bowl of oatmeal and combine it with other fiber-rich foods, such as almonds and berries.
One large sweet potato is the perfect high-fiber vessel for savory ingredients like eggs and fiber-rich vegetables. Make sweet potato toast by thinly slicing a raw sweet potato and then roasting it in the oven.
Avocado is an excellent source of fiber. Slice and add on top of toast for a quick and easy way to fuel your body in the morning.
Fiber keeps blood sugar stable, feeds healthy microbiota in our gut, bulks up stools for increased regularity, reduces cholesterol levels, and much more. Unfortunately, most people's diets are too low in this critical nutrient, which can increase the risk of diseases such as colon cancer and heart disease.
Looking for some inspiration? Check out this gallery for some delicious high-fiber breakfast ideas.
Smoothies can be loaded with nutrient-rich, high-fiber foods. Green smoothies can be especially high in fiber, thanks to the addition of spinach, kale, spirulina, or chlorella.
Combining protein-rich eggs with high-fiber ingredients like avocado creates a filling breakfast that will keep you satisfied until your next meal.
Choose a higher-fiber wrap, like a flax-based wrap, and fill it with scrambled or fried eggs, vegetables, and beans.
Try these delicious high-fiber breakfasts for better gut health
Here's how to get a nutritious morning boost
FOOD Meals
The best way to start your day is by eating a nourishing breakfast that fills you up and gives you energy until lunchtime. One simple and important way to ensure you're getting a healthy, satisfying breakfast is to focus on fiber-rich foods.
Fiber keeps blood sugar stable, feeds healthy microbiota in our gut, bulks up stools for increased regularity, reduces cholesterol levels, and much more. Unfortunately, most people's diets are too low in this critical nutrient, which can increase the risk of diseases such as colon cancer and heart disease.
Looking for some inspiration? Check out this gallery for some delicious high-fiber breakfast ideas.