The Best High-Fiber Breakfast

9 out of 10 Americans don’t consume the recommended amount of daily fiber. Missing out on fiber means the gut is neglected and starved. We get it — everyone leads busy lives with competing priorities, and fiber intake isn’t very high on anyone’s list. 

Enter ✨Breakfast ✨ It’s the perfect opportunity to easily up your fiber intake so you can reap the rewards all day long.

Additionally, fiber is filling and will help keep you satisfied until lunch so you don’t have to worry about a growling stomach. 80% of Americans eat breakfast at home, as well, meaning we can choose anything from our cupboards. This means it’s easy to opt for a fiber-filled breakfast if we know what those look like.

Why have fiber in the morning

Fiber is the perfect centerpiece for your morning meal. It is essential to maintaining a healthy gut and keeping your body functioning properly. When we get enough daily fiber, a lot of good things can happen: 

  • Your good gut bacteria have enough to eat, so your gut stays healthy.
  • A healthy gut means you digest easily. This helps your body with nutrient intake and boosts metabolism. 
  • Your bowel movements normalize (healthy poops!).

But a bowl of Lucky Charms or waffles is often more tempting before 9 a.m. than, say, a bowl of baked beans or a tall glass of MiraLAX (yum). That’s why I’ve compiled my 3 favorite, delicious high-fiber breakfasts to get your day started off right and keep your morning poops on track. 

Oatmeal

Oatmeal is the unsung hero of the breakfast table. It gets a bad rap for being mushy and boring, but beauty is in the eye of the beholder… or in this case, the spoon holder. Oatmeal is both nutritious and delicious if you prepare it right.

High fiber breakfast

Health benefits of oatmeal

  • Rich in antioxidants (antioxidants help reduce free radicals in the body)
  • 4g of beta-glucan fiber which helps regulate blood sugar
  • Contains necessary minerals such as phosphorus, thiamine, magnesium, and zinc 

But before work, you’re probably not worried about your thiamine intake (if you are, we salute you). What’s important here is that a serving of oatmeal contains:

  • A nourishing amount of readily available carbohydrates to fuel you
  • 5g of protein to help satiate you all morning
  • 4g of fiber to nourish your gut and help you feel full

Strawberry Ginger Cheesecake Overnight Oats Recipe

Don’t get me wrong, a classic bowl of oatmeal with cinnamon and honey is [chef’s kiss]. But mixing it up with new flavors keeps breakfast fun and encourages me to incorporate it into my morning routine. 

Make this fiber-filled breakfast oatmeal ahead of time to make your mornings that much more simple! 

Ingredients

¾ cup milk (any kind)

½ cup of yogurt (your choice! Greek, whole milk, vegan)

1 cup diced strawberries

1 cup rolled oats

Sprinkle of salt

½ – 1 tsp freshly grated ginger (depending on how much spice you like) 

¼ tsp ginger powder

1 tsp cinnamon

1-2 T maple syrup

Directions
  1. Blend milk, yogurt, and strawberries until smooth. Transfer to a large bowl or a mason jar.
  2. Add all other ingredients.
  3. Mix thoroughly.
  4. Place in your fridge the night before.
  5. Enjoy in the morning!

Note: I like to add an extra drizzle of maple syrup or strawberry jam in the morning, if I’m feeling fancy (which I often am).

Another note: if you’re low on time, skip the blending! Throw all the ingredients into a bowl. It’s still delicious; it just has larger bits of strawberry.

High Fiber Smoothie

This smoothie is packed with nourishing goodness. Moreover, it’s delicious! It’s rich, satisfying, and perfectly sweet. The Mayawell prebiotic soda adds a small ginger kick, as well as 5g prebiotic fiber!

Avocado and cauliflower are my two favorite smoothie additions:

  • Avocado adds healthy fat
  • Cauliflower contains fiber and important nutrients such as Vitamins C and K
  • They both add a creamy, full, and delicious texture to smoothies

The chia, flax, and peas all add significant fiber and full texture to the smoothie:

  • 1 T chia seeds = 4g fiber
  • 1 T ground flax = 2g fiber
  • ½ cup frozen peas = 3g fiber
Ingredients

1 banana

½ cup berries (your choice! blue-, rasp-, or straw-)

1 small avocado (not too ripe)

1 cup cauliflower

½ cup frozen peas

1 T chia seeds or ground flax

½-full can Strawberry Ginger Mayawell (you can sub for water or your choice of milk)

2 T maple syrup or honey

Directions
  1. Put all ingredients into a blender and blend until smooth.
  2. Add more Mayawell for a more liquid smoothie, and vice versa (I like mine nice and thiccc)

 

Mayawell Prebiotic Soda

In a world that’s pro-diet and adheres to food rules (no carbs! no sugar! over-analyze!) it’s sometimes hard to choose what to eat. However, it’s important to listen to your body:

  • If it’s craving something salty, you may need sodium to help you retain water
  • If you’re craving potatoes, you may need some fast-burning fuel

So, what’s the best breakfast to start your day off right? The best breakfast is usually the breakfast you’ll eat, and enjoy eating. And sometimes, that breakfast does not include fiber. 

Mayawell prebiotic soda is an easy way to add 5g prebiotic fiber to any breakfast you want: steak and eggs, avocado toast, a bowl of cereal, or a granola bar. It comes in 4 delicious flavors and is the perfect, refreshing way to start a morning. Don’t sleep (in) on this easy and delicious way to pump up your breakfast.

High fiber breakfast option

Claudia Sulewski’s Quick and Easy Matcha Pancakes

TFW you wake up on Saturday morning with nothing to do, sun shining through the window, and a perfect day of [insert your favorite activity here] ahead of you. The only thing that could make this incredibly perfect day even more incredibly perfect? 

Pancakes. 

Claudia Sulewski’s Matcha Pancakes are the only thing that can make the perfect Saturday better. How do I know? I ate them last Saturday and my day was infinitely better because of it.

And they’re simple! No one wants to go to the grocery store on a Saturday morning. That puts a pretty big damper on the whole “sleeping in and chilling in my PJs” vibe. These can be made with ingredients you likely already have in your cupboard. If you don’t have matcha on hand, sub for cinnamon, cacao powder, or just an extra spoonful of flour. 

I found this pancake recipe in Claudia’s newest What We Eat in a Day *couples edition* video. Check it out for a personal, step-by-step tutorial.

Claudia Sulewski's matcha pancakes

What is matcha?

Matcha blew up in the health and wellness world in the last few years, but matcha has been used for millennia as a healing tea. In fact, historians can trace it back all the way to the Tang Dynasty (700 AD)!

Known for increasing focus and even helping with some types of meditation (thanks to the caffeine and L-theanine), matcha made a comeback as a delicious, creamy, and colorful coffee alternative. It makes sense Claudia decided to incorporate these into her one of her favorite breakfasts. Her health and wellness journey prioritizes health without sacrificing delicious flavor (and, in this case, fun color).

Learn more about the health benefits of matcha here. 

Claudia shows us how matcha isn’t only for tea: it can also be used in baking, in smoothies, as a topping for ice cream (one of my personal favorite), and as a bright addition to these morning pancakes. 

Claudia’s Recipe for Vegan Matcha Pancakes

Claudia’s pancake recipe is quick, simple, and delicious.

Claudia's pancake recipe
Ingredients

1 cup flour

1.5 T baking powder

1.5 T matcha (sub cinnamon, cacao, or normal flour)

1/6 cup sugar

Pinch of salt 

1 1/8 cup milk (your choice! Cow, nut, oat)

Directions
  1. Mix all dry ingredients in a bowl. 
  2. Add the milk and mix with a whisk until fully combined. Don’t mix too much. 
  3. Put pan on medium-high heat. Add oil of your choice. (We like ghee or coconut oil.)
  4. Scoop ~¼ cup batter into pan. Wait until bubbles form on top, then flip. 
  5. Top with berries of your choice (Claudia uses blueberries and strawberries) and a drizzle of maple syrup.
  6. Enjoy the rest of your perfect Saturday.