Easy High-Fiber Breakfasts

Need more fiber in your diet? Breakfast is the perfect time to get it.

The nutrient packs some big health perks. For one, it keeps you feeling full, which makes it easier to pass on that box of donuts at your 10 a.m. meeting. Mix fiber with protein, and you’ll have even more energy to last you till lunch.

Start your day with one of these tasty options:

Yogurt Parfait

Protein-rich Greek yogurt with fiber-rich fruit, nuts, or cereal equals a seriously satisfying meal. Berries, granola, or sliced almonds are perfect parfait ingredients. You could also add sliced bananas, mangos, or pears -- or cereals like shredded wheat or bran flakes. You can swap out fresh fruit for dried apricots or figs.

Hearty Oatmeal

One cup of it has 4 grams of fiber. And if you make it with milk instead of water, you'll get a serving of protein, too. Top it with fresh, frozen, or dried fruit and a sprinkle of chopped nuts. Or replace some or all of the oats with quinoa -- which has 5 grams of fiber per cup -- for a trendy take on the standard hot breakfast.

Nutty Open-Faced Sandwich

Peanut butter isn't just for lunchtime, and it doesn't have to be paired with jelly. This tasty spread is packed with fiber and protein to keep hunger pangs at bay.

Choose the chunky kind for an extra fiber boost, and spread it over whole wheat or multigrain bread. If you can see nuts or seeds in the bread, that's a good sign. Top with sliced banana, apple, or pear. Not a PB fan? Try almond or cashew butter. Or if you’re allergic to nuts, sunflower seed butter is a good option, too.

Greener Eggs

Scrambled eggs are protein-packed, but they’re not a good source of fiber. You can change that by tossing in some chopped veggies like spinach, broccoli, artichoke, or avocado. Or use them as a filling in an omelet. Serve with half a whole wheat English muffin or a slice of whole-grain toast for even more roughage.

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Super Smoothies

Prefer to sip your breakfast? This smoothie is for you. Use milk or yogurt as the base rather than juice. Although fruit is high in fiber, the juicing process squeezes it out. Next, toss in half a cup of fresh or frozen sliced bananas or berries, plus half a cup of chopped vegetables. Yes, vegetables! Spinach won't alter the flavor much, and carrots are naturally sweet. Add a tablespoon of chia seeds, flaxseed, or nut butter for an extra burst of fiber. No need to add sugar -- the fruit (and yogurt, if it's flavored) will provide plenty of sweetness.

Breakfast Burritos

Fans of savory food will like this. Fill a whole-grain wrap with eggs, salsa, beans, and vegetables. The wrap, veggies, and salsa provide some fiber, but the beans pack a punch, regardless of which kind you choose (like pinto, black, or kidney).

Cereal, Milk, and Fruit

Start with a cereal like bran flakes. Top with sliced bananas or, better yet, berries. Add milk and a handful of chopped nuts, and you’re looking at a healthy, fiber-filled meal.

Whole-Grain Pancakes

Look for multigrain waffles or buckwheat pancakes in a store's freezer section. Or whip up your own from scratch -- that way, you can stir berries or sliced fruit right into the batter.

Otherwise, top your store-bought hotcakes with fresh, sweet fruit instead of syrup. Add a sprinkle of ground flaxseed for a nutty, high-fiber topping. Or try this trick when you’re on the go: Spread peanut butter on a pancake and roll it up for a portable, filling breakfast.

WebMD Feature Reviewed by Kathleen M. Zelman, MPH, RD, LD on July 22, 2015

Sources

SOURCES:

USDA 2010 Dietary Guidelines.

FDA Food Labeling Guidelines.

USDA National Nutrient Database.

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