11 Easy and Healthy High Fiber Breakfast Ideas

Fiber has a lot of conflicting information online. Is it good for you, bad? It seems to have incredible benefits from what I’ve read, but it took me a while to actually be able to tolerate eating it, so it always made me more bloated.

We are all different and have different requirements based on the status of our gut health and other factors, but since fixing my gut issues a couple of years ago and slowly increasing my intake, fiber has been a game changer for me.

The more I read about the benefits, the more I am reminded that it’s an important part of a healthy diet. The general recommended amount per day is around 25g a day for women and 38g of fiber per day for men.

Something I want to note (more so from personal experience) is that if you have digestive issues, experience bloating or slow digestion, be cautious about adding in a ton of fiber all at once to your diet. Immediately jumping on the high fiber train may not be the best option. If you’re struggling with digestive issues especially when eating fiber, I recommend finding a doctor who is educated in digestive health to look further into the root cause of what may be going on.

This was an issue that I had a few years ago and since dealing with my gut issues at the source, my digestion has been much better and I am able to better handle eating high fiber foods more often.

So without further ado, if you’re looking for more healthy high fiber breakfast recipes and ideas, here are some I have on repeat in my own kitchen as well as some other options that you may love yourself.

Disclaimer: All of my posts are for educational purposes, please consult your doctor and or RD for specific health and food advice.

1. Oatmeal

I love oatmeal as a breakfast option. It’s fairly quick to make if you are using rolled or quick oats and you can customize it as you like. I usually add a protein powder to mine to make sure I am getting enough protein in my breakfast. I like BeWellby Kelly chocolate or vanilla flavor and Truvani protein is a great option too.

You can also add toppings like berries, almonds or other granola options to boost the fiber content even more. I always like a drizzle of honey and Nutzo brand nut butter on mine for flavor and additional fats to balance it out.

2. Overnight Chia Oatmeal

As mentioned above, oats are a great source of fiber. Chia seeds are also really high in fiber, so pairing them together helps make this a good high fiber option. If you’re short for time in the mornings, you can meal prep this the night before to take with you. It is so tasty and one of my favorite breakfasts.

You can even make a big batch of it beginning of the week and have it prepared for you in the mornings (that is what I’ve been doing!).

3. Greek Yogurt Bowl

I love skyr which is similar to a greek yogurt. Any greek yogurt will do. I recommend buying plain so that there isn’t a lot of sugar. You can add honey or your own maple syrup to it to sweeten it. Add berries, nuts, granola or even a high fiber breakfast cereal to the top for crunch and texture.

This is another option that you could meal prep in advanced. Make a few yogurt parfaits in mason jars and have them ready to go for a quick morning breakfast.

4. Avocado Toast

I love avocado toast. It’s a go-to for me for breakfast. Avocados are a good source of fiber. I recommend buying a whole grain or sprouted brain bread like Food for Life – the cinnamon raison bread is my fave. Another great brand that is Base Culture bread – one piece has 8 grams of fiber and is a good gluten free high fiber bread option.

5. Egg and Bean Breakfast Hash

A simple egg and bean breakfast hash is a savory breakfast option where you can increase the fiber too by adding in some black beans. You could do a prepped potato with beans and egg on top or choose a frozen breakfast potato for convenience. Add toppings like sausage, onions or bell peppers too for flavor.

6. Breakfast Smoothie

A healthy high fiber breakfast smoothie is a great option for adding in more fiber to your breakfast as well as an easy way to get in more protein. I like to add banana, strawberries and chia seeds for that additional fiber boost to mine. You could also add ground flax or even some white beans which are both a great source of fiber. Add in a scoop of protein powder to make it a balanced protein rich breakfast.

7. High Fiber Breakfast Muffins

This breakfast muffin recipe is not only delicious but a great source of additional fiber. I added it with half of an avocado and a kiwi with the skin on to boost up the fiber content of my breakfast as a whole. These are also great on the go or even for a pre-workout snack. They are filled with fruits and I added frozen wild blueberries to boost the nutrition even more.

8. Oatmeal Pancakes

If you have more time in the mornings, these oatmeal pancakes are so good. They are also something that you can meal prep in advance and freeze for a quick morning breakfast. They are really good with a drizzle of peanut butter and honey on top. I usually pair them with soft or hard boiled eggs and some berries for extra protein and fiber.

9. Lox and White Bean Bagel

If you love cured salmon (lox) or even a smoked salmon type of breakfast, you could do lox on a whole wheat bagel. Add onions, tomato and all of the normal additional toppings, but instead of cream cheese, you could swap that for smashed avocado and white bean on top to boost the fiber content. This is always such a fancy breakfast for me (hence my meal from a New York trip I took a couple years ago) where I got this out to eat. Delish.

10. Breakfast Burrito on Whole Wheat Tortilla

I love a good breakfast burrito. If you want a high fiber savory breakfast option, I’d go with a breakfast burrito with eggs, beans, potatoes, avocado and I’d use a whole wheat or sprouted wheat wrap for additional fiber and nutrition. You could prep these for the week and heat them up on the go if you’re short for time in the mornings or just don’t like cooking breakfast every single day.

11. High Fiber Breakfast Cereals

Catalina Crunch is like Cinnamon Toast Crunch but for adults who want to eat more fiber. If you’re wanting a quick fiber boost and just craving a bowl of cereal, this is a great healthier option. It also works great as a topping to overnight oats or yogurt bowls for an extra crunch! There are other cereal brands that have good fiber content like Food for Life brand, Cascading Farm and Nature’s Path bran cereal.

Tips for Increasing Fiber in Your Breakfast

1. Top or add other high fiber foods to meals. Here is a quick high fiber foods list for breakfast: banana, strawberries, raspberries, kiwis with the skin, apples, pears, almonds, chia seeds, flax seeds, black beans, sprouted grain breads like Food for Life brand and avocados.
2. For avocado toast, you can smash extra white beans in with your avocado for an extra fiber boost.
3. Simply add a side of beans, fruits or vegetables to the breakfast you already eat – no need to overcomplicate it with new recipes. Think with addition in mind rather than subtraction.
4. Start slow: if you haven’t been big on fiber, starting with a lot at once can cause stomach upset.
5. Drink more water: staying hydrated when eating more fiber is really important, too!

Wrap Up: Easy and Healthy High Fiber Breakfast Ideas

Eating healthy shouldn’t be overcomplicated and that includes adding in more fiber. If you’re wanting to add more of it, take it slow. Find one idea that you like and build off of that. Enjoy!

If you’re looking to find more ways to add fiber to your diet, it all starts with what you put in your kitchen. Download my free healthy grocery list ebook here.