The average American only gets around16 grams3per day.
“When it comes to fiber, it’s really important to get it throughout the day.
This is one reason why high-fiber diets are often recommended fordiabetes management6andprevention7.
In the process, fiber also helps stabilize energy levels.
Chewing your breakfast well, drinking plenty of water, andeating slowly and mindfullycan also assist with digestion.
High-fiber breakfast staples
When it comes to fiber, variety is key.
Don’t be afraid to mix things up!
Mixing up your fibers is very important,” says Shapira.
Make a full batch of this veggie- and legume-stuffed salad fora savory breakfastthat will last you all week.
Top it with an egg and enjoy.
This version combines blueberries, cardamom, and maple syrup for a cozy, slightly sweet treat.
Sweet Potato Breakfast Patties
TheseMediterranean-inspiredpatties are far from your typical breakfast.
They combine sweet potato, lentils, and blueberries for a sweet-savory fritter that pairs perfectly with yogurt.
This recipe uses plant-based milk and supplementalguar bean fiberto boost the count even further.
Opt for a high-fiber multigrain bread if you’ve got the option to.
How much fiber do you need at breakfast?
Plus, distributing it this way will promote sustained energy and blood sugar balance throughout the day.
By this logic, getting 6-8 grams of fiber from breakfast is a solid goal.
And that might, in a counterintuitive way, make youmoreconstipated," explains Moon.
To keep fiber from overwhelming your system, aim to add it to your diet more gradually.
“Most people would want to quitdon’t!
Slow and steady,” she recommends.
(Say, oranges and apples over black beans and lentils.)
This can help your body adjust to the new carb sources.
The mindbodygreen POV
Breakfast really isthe most important mealof the day.
Our first meal can help stabilize blood sugar, increase energy, boost cognitive performance, and more.
This fiber can come from an array of fruits, vegetables, legumes, and other plant sources.
Think a smoothie bowl one morning anda savory bowl of oatsthe next.
FAQ
Which breakfast is good for constipation?
When you’re dealing with constipation, taking in enough fiberandwater is key.
Try a liquid breakfast like a fruit smoothie with chia seeds and almond butter to get things moving.
Are scrambled eggs high in fiber?
Scrambled eggs on their own don’t contain any fiber.
