Starting your day off with a healthy, well-balanced breakfast is a kind thing to do for your body and your overall health. For one, eating a high-protein breakfast can help set your metabolism up for the rest of the day, while also helping to keep you full until lunch. But protein isn’t the only satisfying nutrient you should aim to get in the morning—eating a high-fiber breakfast is important, too.
According to Trista Best, MPH, RD, LD at Balance One Supplements, dietary fiber can help support “digestive health by preventing constipation and promoting regular bowel movements, lower cholesterol levels, provide prebiotic benefits to support the growth of beneficial bacteria in the gut, regulate blood sugar levels, reduce the risk of developing type 2 diabetes and heart disease, and help with weight management by increasing satiety and reducing the overall calorie intake.”
But with these benefits in mind, how much fiber should you aim to get on a daily basis, and how much should you eat at each meal? Ideally, “You should aim for around 30 grams of fiber per day,” says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim and member of our Medical Expert Board, “So aiming for at least 5 grams per meal is great.”
Approximate fiber count per serving: 10.5 grams
When you’re in the mood for something sweet in the morning, it can feel tempting to grab a muffin, donut, or other popular breakfast pastry. But these breakfast items are high in added sugars and will leave you feeling hungry shortly after. To satisfy your cravings and keep you full at the same time, try some peanut butter and banana oatmeal. You’ll get about 4 grams of fiber from the oats, 1 gram from the banana, about 4 grams from the almonds, and 1.5 grams from the peanut butter.
Get our recipe for Peanut Butter and Banana Oatmeal.
Approximate fiber count per serving: 14 grams
The name of this breakfast burrito certainly doesn’t lie. With 8 grams of fiber from the tortilla, 4 grams from the black beans, and 2 grams from the avocado, this meal will give you the fiber boost your body needs. Plus, you can make a few of these ahead of time, freeze them, and just take one out and bake it on a busier morning.
Get our recipe for Fiber-Filled Breakfast Burrito.
Approximate fiber per serving: 8 grams
We get it, a salad for breakfast sounds a bit weird; however, we promise that it’s not only delicious but also provides a helpful dose of fiber to get you to your daily goal. Not only does the combination of asparagus, kale, spinach, quinoa, and whole wheat croutons give you 8 grams of healthy fiber per serving, but you’ll also get 23 grams of protein as well.
Get our recipe for Breakfast Salad.
Approximate fiber per serving: 7-8 grams
