5 Fiber-Filled Breakfasts To Fuel Your Summer Fun

by Victoria Le Maire, RD, LD

Last Updated: June 29, 2020

With summer quickly approaching, our days in quarantine will begin to be spent outside enjoying the warmer weather and filling our time with fun outdoor activities. To help fuel your adventures, start the day with a fiber-filled breakfast to help keep you full and satisfied, but also to keep your gut happy!

Despite its many benefits, 95% of Americans do not consume recommended amounts of dietary fiber. Fiber not only helps normalize bowel movements and prevent constipation, but fiber also keeps us full for longer periods of time. Fiber is an essential component of a healthy diet, as it helps reduce the risk of certain cancers, heart disease, and helps to regulate blood sugar levels. It’s important to consume both types of dietary fiber- soluble (like what’s found in chia seeds) and insoluble (like what’s found in wheat bran) as they work differently in the body and provide different health benefits. What better way to start the day than with a meal that will set you up for success? We’re here to inspire you to join the 5% with 5 dietitian approved recipes that are filled with fiber, flavor, and other key nutrients.
  1. Drink your fiber.
    Try adding a smoothie to your morning routine to sneak in a few servings of fruits, vegetables, and heart healthy fats. If you’re new to smoothies, achieving the right texture can be a challenge. A simple trick if you find your smoothie is too thick- add some liquid. If it’s too thin - add some ice or frozen fruits and veggies.

    Check out our go-to recipe that’s perfect for staying at home or venturing outdoors.
    • 1/3 cup of nonfat Greek yogurt
    • 1/2 cup of nonfat milk or unsweetened dairy alternative
    • 1 cup of blueberries (try frozen to help thicken your smoothie)
    • 1 medium banana
    • 1 cup of raw spinach
    • 1 tablespoon of ground flax seed
  2. Spread it on toast.
    Avocado toast has become a household name, and for good reason. This breakfast option is savory, appetizing and can be made within minutes. We recommend toasting a piece of 100% whole grain bread that has at least 3 grams of fiber per serving, and top with 1/3 of a mashed up or sliced avocado. The avocado will provide ~3 grams of fiber. Sprinkle some nutritional yeast, hemp hearts or chia seeds on top for some additional soluble fiber, or top with an egg for an extra boost of protein.
  3. Prepare an overnight recipe.
    Rolled oats are a budget-friendly option and excellent source of fiber - specifically soluble fiber, which has been shown to help decrease cholesterol levels. Overnight oats will set you up for a quick morning since all the prep is done the night before, and they can be packed into whatever on-the-go package is most convenient for you. If preparing ahead of time, we recommend enjoying your oats within 3 days of making them. Enjoy these recipes warm or cold, and vary your toppings and additives to mimic your favorite sweet treats. Check out this recipe for a healthy twist on carrot cake.
  4. Make it a parfait.
    Parfaits are beautifully simple and endlessly customizable. Create your parfait with staples that you might already have in your fridge or pantry, and think of them as a way to use a variety of ingredients before they reach their expiration date. We recommend layering a half cup of plain Greek yogurt or your favorite cottage cheese with a half cup of high-fiber cereal like Fiber One or Kashi GoLean. The key when looking for a high-fiber cereal is finding one that is made from whole-grains, and lower in added sugar. Those made from wheat bran or oats will usually have the highest fiber content. Top off your parfait with one cup of berries to round out the meal!
  5. Wrap it up.
    This will be a great way to mix up your weekend breakfast game. Create a mouthwatering breakfast wrap using one of our favorite whole wheat tortilla wraps. Prepare scrambled eggs and mix in black beans, salsa, and vegetables like sautéed mushrooms, onions or red bell peppers. If you have extra time, bake some diced sweet potatoes prior to making your wrap for a tasty addition. The beans, veggies and whole wheat wrap combined add a healthy dose of fiber. This recipe will provide a balance of complex carbohydrates, fiber, and protein to give your brain what it needs to excel for the day ahead.

When upping your fiber intake, it’s important to take a gradual approach. Too much, too fast can result in digestive upset, and can be a deterrent to sticking with this new healthy habit you're trying to build. If it feels daunting to begin incorporating fiber into your daily routine, a Kroger Health Dietitian can help.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.

Victoria Le Maire, RD, LD

Victoria Le Maire, RD, LD

Victoria is a dedicated dietitian with a love for helping others develop a positive relationship with food, while setting realistic goals. Victoria has professional experience with various conditions such as strokes, diabetes and weight management. She strives to make a nutritious lifestyle attainable for all. You can catch Victoria scratch-cooking at home, trying new workouts at her local gym or spending time with her dog, Jack.