nutrition
High Fiber Breakfast Ideas
- By Daily Harvest
- Updated: February 2025
The Best High-Fiber Foods for Breakfast
Discover the underrated nutrient you need more of — fiber! Here are effortless ingredients to eat more high-fiber foods for breakfast.
If you want to get more fiber into your diet, breakfast is a great place to start. After all, starting your day the right way means more than just a quick cup of coffee as you dash out the door. You've got a golden opportunity to fuel your body in a way that aligns with your unique tastes and health preferences.
Fiber packs a nutritional punch that goes beyond keeping your gut happy. Whether you're following a specific diet or simply want to get more fruits and veggies into your mornings, fiber should be your new go-to. Let’s talk more about it!
What’s Fiber, and Why Is It So Important?
Fiber is actually a type of carbohydrate that your stomach can’t digest and ends up in your colon. No worries, though — this is actually a good thing.
From there, it feeds gut-friendly bacteria friendly and offers a ton of health benefits. There are three huge reasons why fiber is so good for you and is the perfect foundation on which to build the rest of your day.
Fiber Helps With Blood Sugar and Appetite Control
Craving balance in your life? Fiber has a knack for supporting healthy blood sugar levels, an essential feature for anyone mindful of their weight loss goals or navigating the complexities of diabetes.
You're investing in prolonged satiety when you indulge in high-fiber foods for breakfast — be it overnight oats, chia seeds, or whole grains. That's code for less snacking and fewer hunger pangs throughout the day.
Your pancreas will thank you as fiber aids in supporting healthy insulin release, further smoothing out blood sugar spikes. To help, we’ve got tons of high-fiber breakfast ideas that keep you full, nourished, and ready to tackle the day.
Fiber Helps With Stable Energy Levels
Foods rich in fiber — like berries, black beans, and flaxseeds — release their energy slowly, sidestepping the all-too-familiar crash and burn. This slow release ensures you can focus on your tasks without hitting an energy slump.
The best part? Adding more fiber into your routine is a snap with our chef-crafted, gluten-free, and 100% plant-based breakfast options. You'll feel the difference, and your body will be humming along like a well-oiled machine.
Fiber Is Great for Gut Health
If you're on a quest for optimum wellness, don't overlook your gut and digestive health. Fiber acts as a prebiotic, nourishing the good bacteria in your colon. These beneficial microbes help with everything from digestion to immune function.
Fiber-rich food like avocado toast or a hearty breakfast bowl featuring quinoa and chickpeas offer a one-two punch of comprehensive nourishment and gut-loving benefits. Your gut is your second brain, after all, so give it the love and high-fiber care it deserves.
Unfortunately, most of us don’t take in nearly as much fiber as we need. Thankfully, adding more of this nutritional superstar into your diet is super simple, starting with your first meal of the day.
Best High-Fiber Breakfast Foods
You already know why you should add more fiber into your diet, especially if you're eyeing benefits like weight loss and heart health. Now, let’s find out how to meet your daily recommended intake of fiber. In case you’re unsure, this target hovers around 25 to 30 grams a day, ideally from real food, especially from your breakfast foods, so you can kickstart your day right.
Level up your fiber intake at breakfast with:
Grains and Cereals
Try to include at least one serving of whole grains with every meal. Think quinoa, whole wheat, whole grain bread, or overnight oats. These fibrous bases act as stepping stones to a healthy lifestyle. If you're pressed for time, overnight oats or toast make for a quick high protein breakfast when paired with eggs, Greek yogurt, or a high protein smoothie.
Legumes and Beans
Each half-cup serving is about seven to eight grams of fiber. For quick keto breakfast ideas, try pairing legumes like black soybeans with avocado and a sprinkle of cheese for a low-carb, fiber-rich start to your day.
Fruits and Vegetables
Eat at least five servings of fruits and veggies each day. Don’t forget to nosh on the peel whenever possible — that’s extra fiber for you, without having to change a thing about your diet.
The good news is that all fruits and vegetables have some fiber, but some are higher than others. Apples, oranges, tangerines, pears, and one cup of either blueberries or strawberries have three to four grams of fiber. Meanwhile, one cup of raspberries has nine grams of fiber. There are also fiber champions among veggies — think Brussels sprouts, which offer around four grams per cup. Artichokes are another great way to add some variety to your snack seshes and taste incredible when roasted or grilled, all while delivering an impressive 10 grams of fiber per serving.
These veggies also have three to four grams of fiber: a half cup of peas, half cup of cauliflower, one cup of carrots, one medium sweet potato, or a half cup of squash. You can fit veggies into breakfast with breakfast tacos, savory toast, and smoothies.
Your total dietary fiber intake should be 25 to 30 grams a day from real food (not supplements, btw). Also, the American Heart Association eating plan suggests eating a variety of food fiber sources. Rotate through a broad spectrum of grains, legumes, fruits, and vegetables to maximize your fiber gains. You'll be doing your gut and your taste buds a favor.
Now that you’ve got a clearer idea of where to turn to amp up the fiber content to create healthy breakfast options that keep you full longer, it’s time to talk some specifics. What does a good high-fiber breakfast look like?
Breakfast Ideas That Are High in Fiber
Daily Harvest offers a wide selection of easy high-fiber breakfast recipe options that are sure to keep you full. Your morning meal should be more than a quick bite on your way out the door or a cup of coffee. Even switching to some simple, high-fiber, high-protein options full of healthy fats, like a simple Greek yogurt with nut butter — think almond butter or peanut butter — and some fresh fruit like blackberries, is a great way to dial up your fiber intake.
If you want a really easy breakfast, however, leave it to us. Our range of high-fiber breakfast options will keep you feeling full and satisfied — and all you have to do is grab one on your way out the door. It’s as easy as making your morning coffee, yet way more nutritious.
So let’s pick out some fan faves, right here, right now.
Keep it cool with Smoothies:
Feel good 24/7 with Breakfast Bowls:
And that’s just a sneak peek. Our menu has dozens and dozens of delicious and nourishing high-fiber food available.
High-Fiber Diet for Breakfast, Lunch, and Dinner
Yep, fiber is definitely an underrated and overlooked nutrient. But adding more fiber could be as simple as cutting up some fruit as your sweet treat dessert. It’s all about making small swaps to your diet for every meal that increase your intake of vital nutrients without sacrificing taste or your favorite foods.
Whether you’re looking to optimize breakfast, lunch, or dinner, our diverse menu means you won't get stuck in a fiber rut. From chickpeas to black beans, our dishes are a smorgasbord of fiber-filled goodness.
If you’re crunched for time or just want to try new flavors or ingredients, Daily Harvest has so many creative dishes and beverages for you. Just stock up, meal prep in minutes, and you’re ready to add more fiber into any meal.
Sources:
Dietary Fiber Intake and Gut Microbiota in Human Health | National Library of Medicine
Fiber: The Carb That Helps You Manage Diabetes | CDC
Why You Should Eat Breakfast | Rush
