You can get fiber throughout the day, so there's no need to eat a certain amount specifically in the morning. Still, breakfast can be a convenient opportunity to add more fiber-rich foods to your everyday diet.
Oats, whole-grain products, fruits and berries, nuts and seeds can all help you add fiber to breakfast. What matters most isn't any single meal, but the total amount of fiber and the variety of its sources across the day.
Why is it worth thinking about fiber already at breakfast?
Breakfast isn't a "special" time of day when fiber works differently. But a breakfast choice you repeat every day can be a simple way to add more plant-based foods to your diet.
For breakfast, for example, you could choose:
- oats and other whole-grain products;
- fruits and berries;
- nuts;
- seeds;
- vegetables;
- other fiber-rich plant-based foods.
You don't need to eat all of these at once. What matters more is variety across the day and the week.
5 simple ways to add more fiber to breakfast
1. Choose whole-grain products
If you eat bread, cereal or porridge for breakfast, it's worth looking for whole-grain alternatives.
When choosing packaged products, you can compare labels and the fiber content per 100 g.
2. Add fruit or berries to your porridge
Apples, pears, various berries or other fruits are a simple way to add plant-based food and fiber to breakfast.
You can choose either fresh fruit and berries or ones prepared another way, depending on the specific product's composition.
3. Don't forget nuts and seeds
You can add nuts and seeds to porridge, yogurt or other breakfast dishes.
Different nuts and seeds contain different amounts of fiber, so it's worth choosing a variety of sources.
4. Add vegetables
Vegetables don't have to be just part of lunch or dinner.
Tomatoes, cucumbers, leafy greens or other vegetables you like can be added to sandwiches, egg dishes or other breakfast foods.
5. Prepare the night before
If mornings are short on time, you can partly prepare breakfast the night before. For example, you could prepare oatmeal with fruit, berries, nuts or seeds.
This way, adding fiber-rich foods to breakfast becomes a simpler part of your everyday routine.
Should you increase your fiber intake gradually?
Yes. Sharply increasing your fiber intake in a short period of time can cause bloating, gas or other digestive discomfort for some people.
That's why it's worth increasing your fiber intake gradually and drinking enough fluids at the same time.
To learn more about types of fiber, their sources and how to use them, read our Fiber Guide.
How can "fruttberry +fiber" add to your breakfast routine?
"fruttberry +fiber" is a plant-based fiber blend with strawberries and blackcurrants. It contains psyllium husk (Plantago ovata), agave inulin, glucomannan, and freeze-dried strawberries and blackcurrants.
100 g of the product contains 77 g of fiber, and one 5 g serving contains 3.86 g of fiber and 11 kcal.
Lab testing of the "fruttberry +fiber with berries" sample found 60.8% soluble and 23.6% insoluble fiber. These lab results apply to the specific sample tested.
"fruttberry +fiber" is designed to add fiber to your everyday diet. Use the product as directed on the packaging and don't exceed the recommended daily dose.
Browse "fruttberry +fiber" fiber blends.
What's most important to remember?
You don't need to get your fiber specifically in the morning. What matters is your overall daily diet and a variety of fiber sources.
Still, breakfast can be a convenient opportunity to more often choose whole-grain products, fruits, berries, vegetables, nuts and seeds. Simple, repeated choices can help you increase the amount of fiber in your everyday diet.
