25 High-Fiber Breakfasts to Try for Good Gut Health

Getting enough fiber in your diet is important for overall health. Unfortunately, most people's diets are too low in this critical nutrient, which can increase the risk of diseases such as colon cancer, heart disease, and diverticulitis.

Fortunately, there are plenty of ways to boost your fiber intake, including starting your day with a fiber-rich breakfast.

Here are 25 fiber-packed breakfast ideas that can boost digestive health.

1. Avocado Toast with Hemp Seeds

Avocados are an excellent source of fiber, delivering 13.5 grams (g) of fiber per avocado.

Topping a piece of high-fiber, whole grain, or gluten-free slice of toast with smashed avocado is a quick and easy way to fuel your body in the morning when you're in a hurry. Sprinkle your toast with an ounce of toasted sunflower for an extra 3.36 grams of fiber.

2. Chia Pudding

Chia seeds are exceptionally high in fiber, providing nearly 10 grams per ounce. Chia seeds can help promote healthy bowel movements and ease digestive symptoms like constipation.

Chia pudding is a delicious, high-fiber breakfast or snack idea that can be whipped up in seconds. Simply combine two tablespoons of chia seeds with a half-cup of milk of your choice and let the mixture sit in the refrigerator until it takes on a pudding-like consistency. Top your chia pudding with other high-fiber ingredients, like berries and seeds, and a sweetener if needed.

3. Oatmeal with Sliced Almonds and Berries

Many people start their day with a warm bowl of oatmeal. Oatmeal is high in fiber on its own, packing nearly 4 grams per cup, but is often combined with other fiber-rich ingredients, such as fruit and nuts. Try topping your morning oats with blackberries and sliced almonds for a filling breakfast idea.

4. Sweet Potato Toast

One large sweet potato provides nearly 6 grams of fiber, making it the perfect high-fiber vessel for savory ingredients like eggs, fiber-rich vegetables, and beans. Make sweet potato toast by thinly slicing a raw sweet potato and then roasting it in the oven at 400 degrees for 30 minutes.

5. Vegetable and Avocado Omelet

Combining protein-rich eggs with high-fiber ingredients like vegetables and avocado creates a filling breakfast option that's sure to keep you satisfied until your next meal or snack. Protein and fiber both help improve feelings of fullness by slowing digestion and stimulating the release of satiety hormones such as peptide YY (PYY) and cholecystokinin (CCK), which act on certain areas of the brain to inhibit food intake.

Try making a nutrient-dense omelet with eggs, sliced avocado, and your favorite fiber-rich vegetables, like artichokes and broccoli.

6. Quinoa Bowl with Eggs and Veggies

Quinoa is a gluten-free pseudocereal grain that's rich in fiber, plant-based protein, folate, magnesium, zinc, and iron. Quinoa provides 5.18 grams of fiber per cup and can be made in bulk and stored in the refrigerator for a quick breakfast idea. Try topping cooked quinoa with eggs, cheese, vegetables, and beans for a savory meal, or make a quinoa porridge using cooked quinoa, berries, chia seeds, chopped walnuts, and milk of your choice if you're craving something sweeter.

7. Breakfast Salad

Though salads aren't typically enjoyed at breakfast time, preparing a breakfast salad is a convenient and delicious way to boost your fiber intake. Simply top your favorite leafy greens, like mixed greens, arugula, or spinach, with hard-boiled eggs, cooked or raw vegetables, seeds, beans, cheese, and any other savory or sweet salad combinations you enjoy.

8. Protein Smoothie with Berries and Flax

When you're short on time but don't want to skip breakfast, try making a smoothie. Not only can smoothies be whipped up in minutes, but they can be tailored to your dietary needs and preferences. To increase the fiber content of your smoothie, add high-fiber berries, like frozen raspberries and blackberries, and ground flax seeds, which provide 8 grams of fiber per ounce.

And don't forget to add a source of protein, like whey or pea protein or kefir, which is rich in probiotics.

9. Breakfast Tacos 

Tacos aren't just for lunch and dinner. Breakfast tacos are a tasty way to start your day and can be packed with fiber-rich ingredients like beans and vegetables. Try making breakfast tacos using soft or hard corn taco shells and stuffing them with eggs, sautéed vegetables, like onions and peppers, and black beans.

10. Shakshuka with Avocado 

Shakshuka is a low-carb breakfast that's high in fiber and protein. It's a North African and Middle Eastern dish that's made with eggs poached in a tomato- and vegetable-based sauce. Add extra vegetables, like peppers and onions, and top your shakshuka with sliced avocado for a fiber-packed, low-carb-friendly meal.

11. Smashed Beans on Toast

Beans on toast is a simple meal that can be enjoyed at any time of day, including breakfast. Traditional beans on toast is made by topping a slice of whole-grain, sourdough, or gluten-free toast with canned baked beans, preferably with no added sugar. You can also make your own bean mix at home using simple ingredients like Great Northern beans, apple cider vinegar, tomato paste, shallots, and maple syrup. Great Northern beans pack an impressive 12.8 grams of fiber per cup and can help you meet your daily fiber needs.

12. Savory Oatmeal with Eggs and Spinach 

Savory oatmeal is a delicious twist on traditional oatmeal and can be made with fiber-rich ingredients. Try topping cooked oats, which are packed with 3.98 grams of fiber per cup, with eggs and sautéed vegetables like spinach or broccoli for a protein and fiber-rich savory breakfast option.

13. Vegan Sweet Potato and Chickpea Hash 

If you're following a plant-based diet or are looking for egg-free breakfast options, vegetable hash, like sweet potato and chickpea hash, is a good option. Chickpeas provide 12.5 grams of fiber and 14.5 grams of protein per cooked cup, making them a filling breakfast option. Combine chickpeas with sweet potatoes, bell peppers, onions, and spices, then drizzle with olive oil and saute or bake the mixture until the sweet potatoes are tender.

14. Almond Flour Blueberry Muffins with Almond Butter

Unlike regular all-purpose flour, almond flour is rich in fiber, providing 8 grams of fiber per cup.

Use almond flour in place of all-purpose flour in recipes like blueberry muffins to increase their fiber content. Enjoy your high-fiber muffins with a smear of almond butter for a boost of plant-based protein.

15. Smoothie Bowl

If you're not a fan of drinking smoothies, try making a smoothie bowl. Smoothie bowls have a thicker texture than regular smoothies and can be enjoyed with a spoon. Top smoothie bowls made with protein powder and frozen berries with high-fiber ingredients like chia seeds and sliced almonds.

16. Greek Yogurt Parfait

Greek yogurt is rich in protein and can be paired with high-fiber berries, granola, nuts, or seeds for a complete breakfast. Greek yogurt packs more than twice the amount of protein found in regular yogurt, making it a smart choice for a filling breakfast. Plus, choosing high-quality Greek yogurt with live and active cultures can introduce gut health-boosting probiotics into your diet.

17. High-Fiber Banana Bread with Peanut Butter

Banana bread is delicious, but traditional banana breads are typically low in protein and fiber. However, using higher-fiber ingredients, like almond or coconut flour and ground flaxseed, can boost the fiber content of this popular breakfast option and its gut health benefits. Spread your banana bread with a high-protein nut or seed butter, like peanut butter, for a breakfast option you can take on the go.

18. High-Fiber Breakfast Wrap

If you're looking for a simple yet tasty high-fiber breakfast option, consider making a breakfast wrap. Choose a higher-fiber wrap, like a flax-based wrap, and fill it with scrambled or fried eggs, vegetables, and beans, or whatever savory breakfast combo you're in the mood for. If you're looking for more gut-boosting health benefits, try adding fermented foods to your breakfast wrap, like kimchi, which is teeming with gut health-promoting probiotics.

19. Paleo Oatmeal

When you're following a paleo diet, grains, like oats, are off-limits. However, you can still enjoy a warm bowl of paleo-style oatmeal by combining paleo-friendly ingredients like almond milk, almond flour, shredded coconut, flaxseed meal, coconut oil, vanilla extract, and sea salt, and heating them on the stovetop until it takes on a thick, oatmeal-like texture. Top with your favorite fruit, like high-fiber berries, and enjoy.

20. Coconut Flour Pancakes 

Coconut flour contains 10 grams of fiber per quarter cup and can boost the fiber content of breakfast dishes like pancakes. Use coconut flour in place of all-purpose flour to make fluffy, filling pancakes, and top them with fresh fruit, chopped nuts, and a drizzle of maple syrup for a decadent yet healthy breakfast.

21. Peanut Butter, Chia Jam, and Banana Toast

If you're a peanut butter and jelly fan, try making your own chia seed jam by cooking two cups of fresh or frozen berries until the mixture bubbles, then stirring in two tablespoons of chia seeds and a tablespoon of lemon juice. Remove the mix from the heat and let it thicken to a jam-like consistency. Use this higher-fiber jam to make delicious peanut butter, chia jam, and sliced banana toast.

22. Southwest Egg Bites 

Egg bites made with high-fiber ingredients like black beans, diced red pepper, and onions can be made in large batches and stored in the refrigerator or freezer for meal prep. Pair egg bites with sliced avocado or fresh fruit for a satisfying breakfast combo.

23. High-Fiber Waffles with Peanut Butter and Sliced Apples

High-fiber frozen waffles can be used to make a quick breakfast when you're short on time. Choose frozen waffles made with flaxseed or chia seeds, which tend to be higher in fiber. Top your frozen waffles with nutritious ingredients like peanut butter and sliced apples or almond butter and chia jam.

24. Homemade Nutty Granola

Make your own high-fiber granola with ingredients like oats, sliced almonds, walnuts, pumpkin seeds, and coconut flakes. Add your homemade granola to dishes like chia pudding, yogurt parfait, and smoothie bowls.

25. Smashed Pea Toast

Peas are a rich source of fiber, providing 8.8 grams per cooked cup.

For a simple high-fiber breakfast, smash cooked peas on top of whole-grain or gluten-free toast and top with olive oil, a sprinkle of lemon juice, and salt and pepper.

Soluble vs. Insoluble Fiber

Fibers are categorized based on their solubility in water. Soluble fibers dissolve in water and can be fermented or broken down by bacteria that reside in your large intestine. This fermentation process releases gas and beneficial compounds called short-chain fatty acids (SCFAs), which benefit intestinal health by fueling the cells lining the colon, regulating inflammation, and strengthening the gut lining. Soluble fibers also support healthy blood sugar and cholesterol levels.

Unlike soluble fiber, insoluble fiber doesn’t dissolve in water and passes through your digestive system intact. Insoluble fiber adds bulk to stool and promotes healthy bowel movements.

While most foods contain a combination of soluble and insoluble fibers, some foods are more concentrated in one type of fiber than the other. Foods rich in soluble fiber include broccoli, oats, fruits, and beans, while insoluble fiber is found in high amounts in nuts, cauliflower, whole grains, celery, and seeds.

Tips for Getting More Fiber

Getting enough fiber on a daily basis is important for digestive health and can help reduce your risk of several health conditions, including digestive conditions like constipation and diverticulitis.

Here are a few tips that can help you add more fiber to your diet:

• Add more fruits and vegetables to your diet.
• Top salads and grain dishes with high-fiber beans or lentils.
• Swap all-purpose flour for almond or coconut flour.
• Eat higher-fiber carbohydrates, like potatoes, oats, butternut squash, quinoa, and fruit.
• Snack on high-fiber foods, like vegetables dipped in hummus or guacamole and high-fiber smoothies.
• Add more nuts and seeds to your diet.
• Use chia and flaxseeds in baked goods, like muffins and breads.
• Enjoy more plant proteins, like beans and lentils.
• Pair egg dishes with fiber-rich sides, like fruit salad and sliced avocado.

The easiest way to increase your fiber intake is to eat more plant-based foods, like fruits, vegetables, nuts, seeds, and beans.

If you're not used to eating high-fiber foods, it's best to slowly increase your fiber intake over time, which can help reduce symptoms like gas and bloating that may occur when transitioning to a high-fiber eating pattern.

A Quick Review

Starting your day with a fiber-rich breakfast is an easy way to take care of your health, including your digestive health.

Choosing breakfast options like veggie-packed omelets, oatmeal, chia pudding, avocado toast, and yogurt parfaits can help you power through your busy morning while increasing your intake of fiber, protein, and other essential nutrients.