7 High Fiber Foods for Breakfast – Perfect Active Morning Start!

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Starting your day off with high-fiber foods for breakfast can give you an energy boost and help keep you full until lunch. From oatmeal to chia seeds, plenty of easy and delicious recipes are packed with protein and fiber. Here are some of the best high-fiber foods to start your morning right!

How much fiber do you need a day?

Are you sure that your daily diet includes enough fiber? Chances are, it doesn’t. According to the Institute of Medicine, most Americans only consume 15 grams of dietary fiber per day. While this amount may be sufficient for some people, women need 25 grams and men 38 in order to maintain their health!

Difference between Soluble and Insoluble Fibers

Soluble Fiber

Integrating soluble fiber into your diet not only helps you maintain a healthy lifestyle, but it can also lower LDL cholesterol levels and reduce the risk of heart disease and type 2 diabetes. You can find this beneficial dietary component in beans, peas, lentils, oatmeal, oat bran, nuts seeds psyllium as well as apples pears strawberries and blueberries.

Insoluble fiber

Insoluble fiber, which aids in regularity and can prevent constipation as well as reduce risk of diverticular disease, is found in a wide range of foods. Such items include whole grains, barley and couscous, brown rice and bulgur, wheat bran and nuts/seeds; furthermore carrots, cucumbers and zucchini alongside celery and green beans are great sources too! Dark leafy vegetables like spinach or kale also provide insoluble fiber while raisins along with grapes and tomatoes are packed full with it. Finally don’t forget about the powerhouses such as almonds or walnuts for extra doses throughout your day!

Chia Seeds 

Chia seeds are loaded with fiber, protein, and a host of other nutrients. They are easy to add to breakfast smoothies or oatmeal. Just one tablespoon of these tiny, nutrient-packed seeds contains 2 grams of fiber and 4 grams of protein! They also contain omega-3 fatty acids, which can help reduce inflammation and stress levels.

And because chia seeds are so small, they can be sprinkled on almost anything. Sprinkle a tablespoon of chia seeds onto oatmeal, yogurt, or smoothies for an easy way to get more fiber and other nutrients. You can also try adding them to pancakes, muffins, or granola bars. Chia seeds absorb liquid easily, so you can use them to thicken up sauces, gravies, and puddings as well. Adding chia seeds to your breakfast is a great way to start the day with some extra fiber and nutritional benefits.

Chia seeds are a nutrient-dense, plant-based protein with a surprisingly high amount of fiber. Chia seeds are also rich in vitamins and minerals like calcium, phosphorus, magnesium, and manganese. Eating chia seeds regularly can help lower the risk of heart disease, improve digestion, and promote gut health.

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Flaxseeds are also high fiber foods for breakfast and has other beneficial nutrients. One tablespoon contains 3 grams of fiber and 4 grams of protein. Flaxseeds also contain lignans, which can help reduce the risk of heart disease and other chronic diseases. They are easy to add to smoothies, yogurt, oatmeal, or even bread recipes.

Relying on a combination of whole grains, fruits, and vegetables can help ensure you get the fiber your body needs for optimal digestion. One way to do this is to add flaxseeds to your breakfast. Flaxseeds are a great source of fiber, so adding them to your meals will be an added bonus in terms of health benefits.

Flaxseeds also provide essential fatty acids and lignans, which have been shown to reduce the risk of heart disease, stroke, and other chronic diseases. Flaxseed is easy to incorporate into your favorite breakfast recipes like smoothies or oatmeal. Mixing them into bread recipes can also be a great way to make sure you’re getting the most out of these tiny seeds!


Berries are all packed with fiber and other vitamins, minerals, and antioxidants. Strawberries, blueberries, blackberries, raspberries – all of them! One cup of strawberries offers 3 grams of fiber. Blueberries offer 3.6 grams per cup and blackberries offer an impressive 8 grams per cup. Add berries to your smoothies, yogurt or oatmeal in the morning for a high fiber full of flavor and nutritional value!

Berries have both soluble and insoluble fiber. Soluble fiber dissolves in water and forms a gel-like substance that helps to slow digestion and keeps your blood sugar stable. Insoluble fiber helps promote regularity, maintains digestive health, and helps keep you feeling full longer. Not to mention, berries are also high in other key nutrients like vitamin C, manganese, and folic acid! Make sure to buy fresh or frozen berries as dried varieties won’t offer the same amount of nutritional benefits.


Quinoa is a high-fiber, nutrient-dense ancient grain. One cup of cooked quinoa offers over 5 grams of fiber. It’s a great source of plant protein and its nutty flavor makes it perfect for both savory and sweet dishes. You can add quinoa to your morning bowl or you can use it to make a filling breakfast bake filled with veggies, eggs, and cheese. Perfect for an energizing start to your day!

Quinoa is a great breakfast food because it’s high in fiber and protein, keeping you full and energized throughout the morning. Eating the grain can boost immunity and regulate blood sugar levels, plus you can enjoy its earthy flavor in both savory and sweet dishes.

If you’re looking for an easy breakfast to make on busy mornings, just make a big batch of quinoa ahead of time so you can reheat it throughout the week to pair with your favorite eggs or veggies. Alternatively, try making a quinoa bake filled with vegetables and eggs for a hearty—but healthful—breakfast.


Oatmeal is one of the easiest, most versatile breakfast foods and it also happens to be high in fiber. One cup of cooked oatmeal contains almost 4 grams of fiber. Start your day with a bowl of oatmeal made with milk, honey, nuts, and fruit for a filling and energizing breakfast. Or try overnight oats such as rolled or steel-cut oats soaked in almond or coconut milk for a quick and healthy start to your morning!

Not only is oatmeal high in fiber, but it’s also full of vitamins, minerals, and antioxidants. It’s a great source of calcium, magnesium, phosphorus, zinc, B vitamins and more. Oats contain the unique “avenanthramides” antioxidant which helps reduce inflammation and may improve heart health by lowering cholesterol levels. Additionally, oats are gluten-free so those with celiac disease or an intolerance or sensitivity can still enjoy them with no side effects!

Oats are a great way to fuel up for the day with a delicious, high-fiber breakfast. Oats can be combined with milk, water or nut milk, almond butter and/or banana for added flavor and nutrition. Additionally, oats are versatile and can be used in smoothies, added to breads and cookies or served as porridge topped with fresh fruit, nuts, chia seeds or cinnamon. Oatmeal is easy to make and takes little time; simply measure out desired amount of oats with water or milk on the stovetop and in a few minutes you will have yourself a delicious warm meal packed with fiber!


Muesli is a great breakfast option if you’re looking for something that is high in fiber, but also tasty. Muesli is a combination of rolled oats, nuts and dried fruits and can be eaten as cereal or used in baking. One cup of muesli offers over 6 grams of fiber, making it a great way to start your day.

Muesli is a breakfast cereal that can be enjoyed with milk, water or yogurt. It’s an excellent source of fiber and other essential nutrients like protein, magnesium, potassium and iron. Additionally, muesli is high in healthy fats such as Omega-3 fatty acids also known as “good” fats. These healthy fats help to reduce cholesterol levels and aid in maintaining a healthy heart.

Muesli is also incredibly versatile—it can be enjoyed hot or cold, mixed with yogurt, milk or even poured over ice cream for a delicious dessert! Try adding your favorite fruits and nuts like almonds, walnuts, and cranberries for a nutty and sweet flavor. You can also make your own muesli at home if you prefer to avoid the added sugars and preservatives often found in store-bought muesli.

Breakfast Burritos with Beans

If you’re looking for a high-fiber breakfast that will fill you up, try making breakfast burritos with beans. Beans are a great source of fiber, with one cup of cooked beans containing over 10 grams. Beans are also a great source of protein and can be enjoyed in many forms—from baked to refried beans or even as a burrito filling.

Breakfast burritos with beans are a tasty and healthy way to start the day. Take some cooked beans (or use canned beans if you don’t have time to cook them) and combine them with your favorite ingredients like scrambled eggs, potatoes, or even cheese for a savory breakfast. To make it healthier, add some chopped peppers, onions, and tomatoes for added nutrition. You can sauté your veggies ahead of time in the best cooking oil, such as olive or avocado oil, to make them even more flavorful. Once ready, place your filling in a warm tortilla and enjoy your healthy high-fiber breakfast burrito!

Final Thoughts on a Fiber-Rich Meal

No matter what type of high fiber foods for breakfast that you choose, it’s important to get your daily recommended amount of fiber. Eating a breakfast that is rich in fiber will keep you fuller for longer and provide you with the essential nutrients needed to stay healthy. So start your day off right with a tasty and nutritious high-fiber breakfast!

Fiber is an important part of any healthy diet, and oats are a great source of it. Oats are a versatile food that can be used in many ways, from breakfast bowls and smoothies to baking. Muesli is another excellent source of fiber for breakfast, and it’s easy to make your own muesli at home with your favorite combination of rolled oats, nuts, seeds, and dried fruit. Finally, beans are an excellent source of high fiber foods for breakfast and are great additions to burritos or salads. Whether you have diabetes or are insulin resistant, or maybe you have high blood pressure and battle with edema in the leg, you need to be sure you are making healthy choices for breakfast because it sets the pace for your daily health. So fuel up for the day with a delicious, high-fiber foods.

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