Written by Marie Ellis
Reviewed by Sammie Gill
If you’re searching for high-fibre breakfast recipes, you’re probably looking for quick, easy ways to add fibre to your diet.
Whether you want to improve your gut health or address issues like constipation or bloating, you’ve come to the right place.
Fibre is a type of carbohydrate in plant foods. We should be eating around 30 grams of fibre a day, but most adults in the United Kingdom only consume about 20 g a day.
Fibre isn’t easily broken down in your gut. As it passes through your small and large intestines, it has different beneficial effects on your body.
Fibre helps keep your bowel movements regular. It also feeds the beneficial microbes in your gut microbiome – the trillions of bacteria, fungi, viruses and other microorganisms that live in your gut.
Keeping your gut microbiome happy is key to your overall gut health. So, a high-fibre breakfast is a great way to start your day.
Let’s explore some high-fibre recipes for your mornings.
If you want to learn more about how to improve your gut health, sign up for our newsletter here.
1. Miso mushrooms, white bean hummus and spinach on toast
When you think of fibre, think of a variety of plants: fruits, veg, nuts, seeds, legumes, herbs and spices.
Plant diversity is key, so let’s count the number of fibre-packed plants in this delicious recipe:
- cannellini beans
- garlic
- tahini (made from sesame seeds)
- mushrooms
- miso (made from soybeans)
- spinach
Like other legumes, cannellini beans are particularly rich in fibre. The 400-g tin in this recipe packs in nearly 27 g of fibre – that's a whooping 13.5 g of fibre per plate.
Meanwhile, the mushrooms bring a lovely umami flavour for a delicious start to your day.
2. Bircher muesli bowl
Oats have long been celebrated for their health benefits, including their cholesterol-lowering and antidiabetic effects.
Oats are gluten-free and rich in fibre, but this bircher muesli recipe piles on even more fibre by including apples, cinnamon and various seeds.
It may surprise you to know that cinnamon is very high in fibre: just 1 teaspoon contains over 1.3 g.
3. Lemon ricotta hotcakes with smoked salmon
These hotcakes are perfect for a weekend breakfast.
They’re made with buckwheat flour, which contains 11.4 g of fibre per 100 g, so your gut bugs will start the weekend right.
The dill and black pepper also add fibre, and the protein-filled eggs and salmon mean you’ll start your day with lasting energy.
4. Super veg shakshuka
When you want a hearty, decadent breakfast but you’re short on time, this super veg shakshuka recipe is perfect.
It’ll be on your table in 20 minutes, and it’s full of fibre-rich ingredients, like red pepper, onion and cavolo nero, which means ‘black cabbage’ in Italian.
Offering 4.1 g of fibre per 100 g, plus a rich and tangy flavour, cavolo nero is a popular high-fibre food.
5. Honey and goat’s cheese teff galettes
Your gut microbes will enjoy the variety of flours in this decadent recipe.
It uses nutty teff flour and millet flour, both of which are gluten-free and full of fibre.
The spinach and pine nuts also bring fibre to your plate, while the runny honey and goat’s cheese make the dish a real treat for your taste buds.
6. Courgette Parmesan breakfast muffins
Breakfast muffins may seem like an indulgence, but the savoury muffins in this recipe come with not only courgettes, but also pumpkin seeds, which contain 5.1 g of fibre per 100 g.
Other ingredients, such as the natural yoghurt, smoked paprika and Parmesan cheese, bring a creamy smokiness to your breakfast table.
7. Berry breakfast pots
Starting your day with a natural yoghurt – like the one in these berry breakfast pots – can be a great way to introduce beneficial bacteria to your gut.
Some live microorganisms, like bacteria and yeasts, are called probiotics when they provide you with health benefits.
Probiotics can be found in certain supplements and yoghurts. Just be sure that the yoghurt you use contains live strains and isn’t full of artificial colours and flavours.
These breakfast pots are fibre-packed, containing seeds, nuts and berries, including raspberries, which have an incredible 6.5 g of fibre per 100 g.
8. Buckwheat crunch chocolate berry bowls
Another breakfast containing yoghurt is this recipe for buckwheat chocolate berry bowls.
Buckwheat has a pleasing crunch and 4 g of fibre per 100 g.
The added almonds, coconut flakes and sunflower seeds contribute texture and more fibre to your plate.
9. Avocado, date and berry smoothie
Blueberries, bananas, dates and avocado all combine to start your day in the best way.
You can make this delicious smoothie in just 5 minutes, and you can take it with you if you’re in a hurry.
The recipe calls for porridge oats as well as chia seeds, which contain 34.4 g of fibre per 100 g – or 4.8 g per tablespoon, which is the amount you’ll use here.
10. Roasted rhubarb and pistachio bircher
Just 1 serving of this rhubarb and pistachio bircher will give you a third of your recommended daily fibre intake: an incredible 10 g of fibre.
Along with the rhubarb, this recipe includes fibre-rich seeds, such as pumpkin, poppyseed, sunflower and chia seeds, plus almonds and pistachios for extra nutrients and texture.
11. Buckwheat crepes with chocolate sauce
Who says pancakes are just for Pancake Day? The buckwheat flour and strawberries in this recipe turn what’s normally a treat into a feast for your gut bugs.
You can also make a savoury version by swapping out the sweet ingredients for mushrooms, spinach, egg and cheese.
12. Stuffed crepes
While we’re on the subject of crepes, have a look at this recipe for stuffed crepes.
It uses high-fibre chickpea flour (also known as gram flour), which contains more fibre per gram than your typical wheat flour.
You can stuff these crepes with any fillings you desire, but the recipe suggests artichokes – a good source of prebiotic fibre – as well as tomatoes, avocado and kefir.
13. Roasted banana and spelt scones with date butter
Date butter is the new clotted cream when it comes to these banana and spelt scones.
Medjool dates contain an impressive 6.7 g of fibre per 100 g, and they’re also a delicious source of sweetness.
The bananas, cinnamon and spelt flour all bring extra fibre, while the vanilla bean paste and brown sugar make these scones extra tasty.
14. Porridge three ways
Stuck in a porridge rut? Have you thought of adding pumpkin puree, hazelnuts or figs?
In these three porridge recipes, you’ll find a plethora of ways to shake up your morning bowl of oats.
Pumpkin puree contains 2.5 g of fibre per 100 g, and figs bring a satisfying 9.8 g of fibre per 100 g.
Mix and match any fibre-rich ingredients to create the perfect porridge for you.
15. Overnight oats
These overnight oats are a great way to save time in the morning. With apples, oats, nut butter, seeds and cinnamon, this recipe is full of fibre and easy to make.
Try adding any other fibre-rich ingredients that you like, such as chopped pear, grated carrot or sliced nuts.
16. Pumpkin donuts
Donuts? In a high-fibre breakfast list? That’s right.
These pumpkin donuts are going to be popular, so watch as they disappear from your breakfast table.
Along with the pumpkin puree, they contain other fibre-rich ingredients, such as nutmeg, cinnamon, ginger, cardamom, coconut and orange zest. Share and enjoy with your family or friends.
Why is fibre good for gut health?
As we mentioned earlier, your gut microbiome is home to trillions of bacteria, fungi, viruses and other microorganisms.
The ‘good’ bacteria in your gut are tied to your overall health, and they need fibre to survive and thrive.
The fibre you eat passes through your gut mostly undigested. Then your good bacteria feed on it and create beneficial compounds, such as short-chain fatty acids.
The benefits of consuming dietary fibre are abundant. Some examples include reduced constipation, better metabolic health and reduced risk of cardiovascular disease.
But different bacteria prefer different types of fibre, so eating a diverse range of plants is a great way to make sure your good bacteria get the types of fibre they need.
You can follow these tips to improve your gut health.
How to increase fibre in your diet
When you’re starting to add more fibre to your diet, make sure you do it slowly.
This will give your gut time to adapt and minimise the chance of gut symptoms, such as bloating.
Also, drink plenty of hydrating fluids as you increase your fibre intake to keep things moving and prevent a buildup of gas.
To give your gut time to get used to more fibre, make one change to your diet every few days or so.
You could start by trying one of the recipes above, then another a few days later.
For more ways to increase your fibre intake, start here.
Summary
A high-fibre breakfast is a great way to start your day. It provides your good gut bacteria with the fuel they need to keep you healthy.
With delicious ingredients rich in fibre – such as oats, fruits, veg, seeds and nuts – these recipes help support a balanced microbiome.
But eating more fibre doesn’t mean you need to spend hours in the kitchen. From quick smoothies to overnight oats, the range of recipes above cater to different time commitments and dietary preferences.
Just remember: the key to increasing your fibre intake is to do it slowly to give your gut time to adjust.
For more gut-healthy recipes, head to Symprove’s Gut Hub.
Sources
A review of health-beneficial properties of oats. Foods. (2021). Link.
Are you eating enough fibre? (n.d.). Link.
Cavolo nero. (n.d.). Link.
Dietary fiber intake and gut microbiota in human health. Microorganisms. (2022). Link.
Foundation foods. (n.d.). Link.
Health effects and sources of prebiotic dietary fiber. Current Developments in Nutrition. (2018). Link.
How to get more fibre into your diet. (2022). Link.
Probiotics: Usefulness and safety. (2019). Link.
Soluble dietary fiber, one of the most important nutrients for the gut microbiota. Molecules. (2021). Link.
The health benefits of dietary fibre. Nutrients. (2020). Link.
The international scientific association for probiotics and prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology and Hepatology. (2014). Link.
