Ethan Brooks
A high-fibre breakfast can help you meet the recommended fibre intake of 28 to 34 grams per day. Fibre has many health benefits, including lowering cholesterol, reducing the risk of heart disease, and stabilising blood sugar levels. There are plenty of tasty breakfast options that are high in fibre, including oats, chia seeds, avocado, beans, and whole-grain toast. For example, you could try avocado on toast, chia pudding, oatmeal with berries, or a smoothie bowl.
| Characteristics | Values |
|---|---|
| High-fibre breakfast options | Chia pudding, avocado omelette, avocado toast, oatmeal, shakshuka, beans on toast, roasted sweet potato, smoothies, pancakes, waffles, granola, muesli, baked eggs, egg wraps, porridge, fruit and nut loaf, chickpea flour omelette |
| Benefits of fibre | Cleans the colon, lowers cholesterol, helps fight heart disease, diabetes and certain types of cancer, stabilises blood sugar levels, promotes healthy bowel movements, eases constipation |
| Recommended daily fibre intake | 21-25 grams for women, 30-38 grams for men, 28-34 grams for adults |
| High-fibre ingredients | Fruits, vegetables, nuts, whole grains, legumes, seeds, avocado, berries, beans, oats, coconut flour, chia seeds, prunes, chickpeas |
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What You'll Learn
Avocados, berries and chia seeds
Avocados are a great source of fibre and can be enjoyed in many ways for breakfast. Try spreading some smashed avocado on a slice of high-fibre, whole-grain, or gluten-free toast. You can sprinkle your toast with an ounce of toasted sunflower seeds for an extra fibre boost. You can also add chia seeds to your avocado toast for a nutritious and filling breakfast.
Avocados also go well with eggs. Try making an omelette with eggs, sliced avocado, and your favourite fibre-rich vegetables, like artichokes and broccoli. You can also add avocado slices to breakfast tacos or shakshuka, a North African and Middle Eastern dish made with eggs poached in a tomato- and vegetable-based sauce.
Berries are another excellent source of fibre and can be enjoyed in many ways for breakfast. Fresh or frozen berries have an impressive nutritional profile, including fibre and vitamin C, and they’re one of the best foods to help reduce inflammation. Try making a smoothie bowl with protein powder and frozen berries, then top it with high-fibre ingredients like chia seeds and sliced almonds. You can also make a delicious and nutritious berry chia parfait by combining yogurt, granola, and fresh berries.
Chia seeds are known for being high in fibre, omega-3 fatty acids, and protein. They can be enjoyed in many ways for breakfast, such as chia pudding, chia jam, chia breakfast bars, or simply sprinkled on top of your favourite dishes. To make chia pudding, combine two tablespoons of chia seeds with half a cup of your preferred milk and let the mixture sit in the refrigerator until it takes on a pudding-like consistency. You can also make chia seed jam by cooking a cup of fresh or frozen berries and then stirring in a tablespoon of chia seeds and lemon juice.
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Beans, legumes and chickpeas
Beans, legumes, and chickpeas are a great way to add fiber to your breakfast. They are a good source of protein and can help reduce cholesterol and blood sugar levels. Here are some delicious ways to incorporate them into your morning meal:
Beans on Toast
A classic breakfast option, beans on toast can be made with whole-grain or sourdough bread for added fiber. You can use canned baked beans or make your own bean mix with Great Northern beans, apple cider vinegar, tomato paste, shallots, and maple syrup. For a Mexican-inspired twist, try using black beans and wrapping them in a tortilla with your favorite veggies to make a Vegan Breakfast Crunchwrap.
Shakshuka
Shakshuka is a North African and Middle Eastern dish that is both high in fiber and protein. It is made with eggs poached in a tomato and vegetable-based sauce. For a plant-based option, try Rainbow Shakshuka with Savory Chickpea Dumplings, which features chickpeas, bell peppers, spinach, and spices.
Mung Bean Scramble
For a unique breakfast option, try Mung Bean Scrambled "Eggs." This dish uses mung beans to create a scramble that mimics the texture of traditional scrambled eggs, making it perfect for those on a plant-based diet. You can add veggies and avocado for extra flavor and nutrition.
Turmeric Freekeh Breakfast Bowl
This colorful and nutritious bowl combines chickpeas and beets with other healthy veggies. It's a delightful way to enjoy chickpeas, which are a great source of fiber and can help improve gut health and reduce blood sugar levels.
Soups and Stews
Beans and legumes are a perfect addition to soups and stews. Try adding lentils to your favorite soup recipe for a boost of fiber and vegetarian protein. You can also make a hearty bean soup with navy beans, which are known for their high fiber content.
Remember, if beans cause digestive issues, you can reduce their gas-producing properties by soaking them for 24-48 hours before cooking. Gradually increasing your bean intake can also help your body adjust to the high fiber content.
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Oats, oatmeal and muesli
Oats are a great source of both soluble and insoluble fibre. They are well known for their ability to lower LDL cholesterol and stabilise blood sugar levels. Oats also provide prebiotics, which help feed the "good" bacteria in your gut, improving nutrient absorption and digestion. You can make overnight oats or bake oat muffins to enjoy on the go.
To jazz up your oats, try muesli, which packs in rolled oats, dried fruits, nuts and seeds for a breakfast loaded with fibre, texture and flavour. You can also make your own muesli using jumbo oats, linseed, and apricots. Top your muesli with apple slices and ground cinnamon for a hearty breakfast that supplies 9 grams of fibre per serving. Alternatively, make Scandinavian muesli with chopped dried or fresh fruits and nuts, which has 5 grams of fibre per serving.
Oatmeal is high in fibre and is often combined with other fibre-rich ingredients, such as blackberries, sliced almonds, and fresh or dried fruit. To switch up your routine, try including a few extra ingredients like nutty tahini and sweet dried fruit. You can also top your oatmeal with eggs and sautéed vegetables like spinach or broccoli for a protein and fibre-rich breakfast.
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Whole-grain bread and pancakes
Whole grains are an excellent source of fibre, and this includes whole-grain bread. The refining process of grains into flour removes the protein-rich germ and the fibre-packed bran parts of the kernel, resulting in a softer, whiter flour. In contrast, whole-grain flour is made using all parts of the kernel, which is why it is more nutritious. Whole-grain bread can be made from various grains, including quinoa, corn, barley, rye, rice, triticale, millet, teff, sorghum, and wheat.
One slice of whole wheat bread can contain just under 2 grams of fiber, but there are whole-grain variants that contain 3 grams per slice. Eating fibre-rich bread can help you meet your daily requirements, and it has a lot of benefits. Fibre can lower cholesterol levels, help your body remove waste, decrease your risk of developing cancer and heart disease, and help you stay fuller longer, aiding weight loss.
When it comes to pancakes, while they can be a healthy breakfast choice, they are not inherently high in fibre unless they are made with whole-grain flour. Coconut flour, for example, contains 10 grams of fibre per quarter cup. Topped with fresh fruit, nuts, and maple syrup, whole-grain pancakes can be a decadent yet healthy breakfast option.
Whole-grain pancakes can also be paired with eggs to create a nutritious breakfast. Eggs can be combined with vegetables such as onions, peppers, broccoli, and spinach, adding fibre and nutrients to the meal. This combination of whole grains, fibre from vegetables, and protein from eggs can help you stay full and satisfied longer, and stabilise your blood sugar.
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Fruits, nuts and vegetables
Nuts, fruits, and vegetables are all excellent sources of dietary fibre. Fibre is a type of carbohydrate that the body cannot digest, and it is essential to a healthy diet.
Nuts
Nuts are often considered superfoods, packed with vitamins, minerals, healthy fats, and dietary fibre. Almonds, for example, provide around 3.5 grams of fibre per 28-gram serving, along with essential nutrients like protein, vitamin E, magnesium, and phosphorus. They are also rich in antioxidants, offering protection against oxidative stress and chronic diseases. Pistachios are another excellent choice, with 3 grams of fibre per serving and a good amount of potassium, vitamin B6, and arginine. Hazelnuts, or filberts, are also high in fibre, with just under 3 grams per serving, and they contain important minerals like calcium, magnesium, and potassium. Pecans, at 2.7 grams of fibre per serving, are another great option, as they are rich in omega-3 fats and provide nutrients like magnesium and zinc.
Fruits
Fruits such as berries, watermelon, apples, and avocados are all great sources of fibre. Berries, especially raspberries, are packed with antioxidant polyphenols and vitamins. Apples, especially when consumed with the skin, are one of the healthiest fruits and go well with a spread of almond butter and a sprinkle of pomegranate and chia seeds. Avocados also provide a good amount of fibre and can be sliced and served on breakfast tacos.
Vegetables
When it comes to vegetables, artichokes, Brussels sprouts, beets, and hearty greens are excellent sources of fibre. Artichokes, in particular, have multiple edible parts and offer health benefits such as being an excellent source of magnesium, which regulates blood pressure and supports bone health. Brussels sprouts are also packed with vitamin C, which supports the immune system and reduces inflammation.
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Frequently asked questions
There are plenty of breakfast foods that are high in fiber, including:
- Chia seeds
- Oats
- Avocados
- Beans
- Raspberries
- Blackberries
- Quinoa
- Yogurt with raspberries and granola
- Carrots
- Broccoli
Here are some examples of breakfast meals that are high in fiber:
- Chia pudding
- Avocado toast
- Oatmeal with fruit
- Beans on toast
- Breakfast tacos with black beans, eggs, and vegetables
- Shakshuka
- Smoothie with berries, blackberries, and ground flaxseeds
Fiber has a range of health benefits, including:
- Lowering cholesterol
- Lowering blood sugar
- Preventing constipation
- Boosting heart health
- Lowering the risk of developing certain kinds of cancer, including colon cancer
