The Benefits Of A High-Fiber Breakfast & Recipes That Pack 6 Grams Or More

Most Americans don't eat enough fiber, which makes sense when you consider our popular breakfast staples: bacon and eggs have zero grams of fiber, while pancakes might deliver a measly 1-2 grams.

According to recommendations from The National Academies1, women under 50 need at least 25 to 28 grams of fiber per day, while men under 50 need at least 38 grams daily.

These recommendations are bare minimums (there's no upper limit to how much fiber we can consume), and yet only 5% of the population meets them2. The average American only gets around 16 grams3 per day.

Fiber slows down the absorption of nutrients like carbohydrates and fats, prolonging feelings of satiety4 and fullness, and promoting steady blood sugar and insulin levels5. This is one reason why high-fiber diets are often recommended for diabetes management6 and prevention7.

Fiber isn't fuel just for us—it's nourishment for the trillions of microbiota living in our guts.

Beneficial microorganisms feed on the complex carbohydrates in fiber, while "bad" bacteria, or pathogenic bacteria, do not. By feeding the good guys, high-fiber breakfasts help maintain a healthy balance of bacteria in the gut, reducing our odds of developing conditions like irritable bowel syndrome (IBS)8 and inflammatory bowel disease9.

"The bacteria can feed on the complex carbohydrates in fiber, then produce postbiotics like short-chain fatty acids, aka SCFAs (which also contribute to gut health)," research scientist Michael Lelah, Ph.D., previously told mindbodygreen.

The two types of fiber—soluble and insoluble—work in tandem to promote healthy and regular bowel movements. Insoluble fiber helps bulk up the stool and speed up elimination, while soluble fiber forms a gel that makes stool easier to pass. If you don't get enough of both types of fiber, chances are your bathroom visits aren't as regular or comfortable as they could be.

"If you have 12 grams of fiber on Monday and 13 grams on Tuesday, you are not pooping until Wednesday," says Shapira.

Approximate fiber per serving: 6 grams

Here, the standard omelet gets a high-protein twist with the addition of powdered bone broth. If you can't find the broth, adding cottage cheese to your eggs is another way to boost their protein content.

This recipe calls for avocado, arugula, and sauerkraut, but you can add any vegetables you happen to have in your fridge. Don't be afraid to mix things up! "If you're mostly getting your fibers from grains, beans, lentils, and legumes, you're missing out on other nutrients from fruits and vegetables. Mixing up your fibers is very important," says Shapira.

Approximate fiber per serving: 6-7 grams

Any food can be a breakfast food if you want it to be—including fiber-packed lentils. Make a full batch of this veggie- and legume-stuffed salad for a savory breakfast that will last you all week. Top it with an egg and enjoy.

Approximate fiber per serving: 13 grams

Yogurt is fiber-free, so this recipe combines it with a fiber supplement and frozen berries. You can boost the fiber count and gut health benefits even more by topping your yogurt with the seed of your choice.

"I pretty much recommend that every single person that I come in contact with adds flax, chia, or hemp seeds to their breakfast," Shapira jokes, adding that they're also full of brain-healthy omega-3s.

Approximate fiber per serving: 8 grams

This delicious short stack mimics the chocolate chip pancakes you know from growing up—without the ensuing blood sugar crash. They call on nutty buckwheat flour, which packs a whopping 12 grams of fiber per cup, and antioxidant-rich cacao for an elevated version of the childhood classic.

Approximate fiber per serving: 8 grams

Boost the fiber content of your avocado toast by spreading hummus or another bean dip on top of your mashed avo. From there, you can add the toppings of your choice; Moon likes to brighten the flavors up with radishes and a squeeze of lemon juice.

Approximate fiber per serving: 6 grams

Approximate fiber per serving: 13 grams

Chia pudding is an easy make-ahead breakfast that can pack a significant amount of fiber depending on what you add to it. This version combines blueberries, cardamom, and maple syrup for a cozy, slightly sweet treat.

Approximate fiber per serving: 8-9 grams

Oatmeal is a decent source of fiber and serves as a blank canvas for all sorts of other plant toppings. This energizing recipe calls on pepitas, almonds, honey, banana, and cacao—but you can also go the savory route with additions like miso or mushrooms!

Approximate fiber per serving: 8 grams

These Mediterranean-inspired patties are far from your typical breakfast. They combine sweet potato, lentils, and blueberries for a sweet-savory fritter that pairs perfectly with yogurt.

Approximate fiber per serving: 10-11 grams

Smoothies are a perfect vehicle for fiber-rich ingredients like berries, oats, and bananas. This recipe uses plant-based milk and supplemental guar bean fiber to boost the count even further.

Approximate fiber per serving: 10-11 grams

Sweet potatoes take the place of bread in this gluten-free twist on avocado toast. They take a trip to the oven until lightly charred and then get topped with avocado, cucumber, smoked salmon, and dill for a delightfully flavorful and filling breakfast.

Approximate fiber per serving: 23 grams

For a portable breakfast that elevates the humble PB&J, try this spin that's packed with fiber and protein. Opt for a high-fiber multigrain bread if you can.

As long as you're getting the recommended 25+ grams of fiber a day, it doesn't necessarily matter how you break it up.

However, Moon notes that spreading out your fiber intake across every meal and snack will likely be more comfortable than getting most of it in one sitting. Plus, distributing it this way will promote sustained energy and blood sugar balance throughout the day. There's also research to show that including at least 6 grams of fiber in every meal can benefit heart health, decreasing triglyceride and LDL ("bad") cholesterol levels while increasing HDL ("good") cholesterol21.

Given fiber's many benefits, you may be tempted to pack a ton of it in your breakfast. But beware that going from 0 to 100 with fiber may lead to some uncomfortable side effects like constipation, diarrhea, gas, and bloating.

"Since fiber binds with water, eating a lot of it will tract a lot of water into the gut. And that might, in a counterintuitive way, make you more constipated," explains Moon.

This reaction can cause some people to think that high-fiber breakfasts just aren't for them—but that's not necessarily true.

To keep fiber from overwhelming your system, aim to add it to your diet more gradually. If you currently eat 5 grams a day, for example, Shapira recommends adding 5 additional grams a day until you reach 25 grams. Even then, you may notice that it takes another week or so before you notice any positive changes in your digestion. "Most people would want to quit—don't! Stick with it. Slow and steady," she recommends.

Breakfast really is the most important meal of the day. Our first meal can help stabilize blood sugar, increase energy, boost cognitive performance, and more. A healthy breakfast should contain a mix of high-quality protein (for muscle and metabolic benefits), healthy fats (for vitamin absorption), and fiber (for gut and digestive health).