Fiber Rich Breakfast Foods

by M.H. Dyer

Breakfast provides an opportunity to jump start the day with plenty of fiber-rich foods that will help keep your digestive tract in tip-top condition. A balanced breakfast including fiber may also help you to live a longer, more productive life, according to Nutrition Hot Topics at Columbia University. Women should eat at least 20 g of fiber every day, and men should strive to include 30 g in their daily diet, advises the Harvard School of Public Health.


Whole grain, high-fiber cereal is an effective way to incorporate fiber into breakfast without a lot of effort. Fiber-rich cereals include bran flakes, shredded wheat or raisin bran. Hot cereals such as oatmeal, grits, brown rice, couscous or cream of wheat will also add variety and flavor to a fiber-rich breakfast. Read package labels and nutrition labels. If a cereal package claims, "good source of fiber," it should have at least 2.5 g of fiber per serving. Cereal manufacturers who claim "rich in fiber," "high in fiber," or "excellent source of fiber," must have 5 g of fiber per serving, according to North Dakota State University Extension.


Bread is a breakfast staple and can easily be incorporated into a fiber-rich breakfast. Bagels, muffins, French toast, pita bread, waffles, pancakes and tortillas can be served with bacon or sausage and eggs, or with low-fat, low-sodium foods such as fruit, chicken or white cheese. Read package labels, and purchase breads with "whole grain" listed as the first ingredient.

Fruits and Vegetables

Fruits or vegetables should be served with every meal, including breakfast. Although all fruits container fiber, avocado, papaya, cantaloupe, oranges, guava, mango, strawberries, apricots, grapefruit and kiwi are especially beneficial. Opt for fresh fruits and limit fruit juice, as fresh fruits have a higher fiber content. Other than potatoes, vegetables may not be a traditional breakfast food, but vegetables such as mushrooms, peppers, tomatoes and zucchini can be steamed and eaten for breakfast, or they can be incorporated into scrambled eggs or an omelet.

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About the Author

M.H. Dyer began her writing career as a staff writer at a community newspaper and is now a full-time commercial writer. She writes about a variety of topics, with a focus on sustainable, pesticide- and herbicide-free gardening. She is an Oregon State University Master Gardener and Master Naturalist and holds a Master of Fine Arts in creative nonfiction writing.