How to Get More Fibre Into Your Breakfast: Recipes and Tips

Starting your day with breakfast containing fibre, is more than a wellness trend. It’s a way to help to keep things moving smoothly by contributing to an increase in faecal bulk. Breakfast is one of the best opportunities to pack in some extra dietary fibre.

The first meal of the day sets the tone for the rest of the day, even the rest of the week sometimes. This guide explains simple ways to increase your fibre, highlights key ingredients, and shares quick, flexible recipes for your dietary needs.

Breakfasts at a Glance

• Balanced breakfasts.
• Variety matters. Aim for different plant foods throughout the week.
• Hydration is an underrated part.
• These recipes and ideas make it easy for fibre intake to become a simple daily habit.

Fibre and your gut

Fibre is a type of carbohydrate that our bodies can’t digest. Fibre travels through the gut to the large intestine where the gut bacteria breaks it down. There are two types of fibre: soluble and insoluble fibre.

The statistics tell us that we are not eating enough fibre in our diets. 96% of the UK population are not meeting the NHS 30g daily fibre recommended intake. Similarly, in America roughly 95% of the population are falling short of the recommended fibre intake.

One of the best things you can do for your gut is to make sure you’re getting enough fibre in your diet. Fibre feeds gut bacteria, forms faecal bulk, and helps with gut motility. Not only this, but fibre can improve the diversity of gut microbiome by acting as a prebiotic, to nourish beneficial gut bacteria essential for digestive health, which is why it is super important to include fibre as part of a balanced diet.

Tips

If you don’t fancy following a brand new recipe, here are some quick tips for adding more fibre into your day-to-day breakfasts. Start with one swap, not a total diet overhaul to allow time for your gut to adjust.

• Add a sprinkle of seeds over your normal breakfast: works well over toast or a yoghurt bowl.
• Add a handful of nuts to your oats.
• Switch your white bread for a slice of wholemeal.
• Add an extra portion of fruit to your breakfast plate.
• Consuming lots of water helps to get the most out of your high fibre diet, as fibre acts like a sponge.
• Keep skins on fruit and vegetables.

5 Quick and Delicious Breakfast Recipes

These recipes make it easy to turn prioritising fibre intake into an everyday habit.

1. Overnight Oats with Berries and Kefir

Ingredients

• ½ cup (45 g) rolled oats
• 1 tablespoon chia seeds
• 1 cup (8 fl oz / 240 ml) plant milk (soy, oat, or almond)
• ½ banana, sliced
• ½ cup (2.5 oz / 75 g) mixed berries
• 1 tablespoon kefir (or plant-based alternative)

Instructions

1. Combine oats, chia seeds, plant milk, banana, and berries into a reusable jar.

2. Cover and refrigerate overnight.

3. In the morning, stir and top with kefir/yogurt (plant-based alternatives work well) before serving.

Variations: Add cinnamon, grated apple, or pumpkin seeds for extra flavour and fibre.

2. Smoothie Bowl

Ingredients

• ½ frozen banana
• 1 small handful baby spinach
• ½ cup (4 fl oz / 120 ml) kefir/yoghurt (or plant-based alternative)
• 1 tablespoon flaxseed
• ½ cup (2.5 oz / 75 g) frozen berries
• Small piece of fresh ginger, grated

Instructions

1. Blend all ingredients until smooth.
2. Pour into a bowl and top with sliced kiwi, pumpkin seeds, and a sprinkle of granola.

3. Avocado and Sauerkraut Toast

Ingredients

• 1 to 2 slices whole-grain toast
• ½ avocado, mashed
• 1 tablespoon sauerkraut or kimchi
• 1 teaspoon olive oil
• 1 teaspoon of pumpkin seeds

Instructions

1. Toast the bread to your liking.
2. Spread the mashed avocado, then add sauerkraut or kimchi.
3. Drizzle with olive oil and top with seeds.

4. Chickpea and Veggie Breakfast Bowl (Serves 2)

Ingredients

• 1 cup (5.8 oz / 165 g) cooked chickpeas or black beans
• 1 cup (1 oz / 30 g) spinach
• 1 small tomato, chopped
• ¼ small onion, thinly sliced
• 1 teaspoon (1 tsp / 5 ml) olive oil
• (5 oz / 150 g) tofu
• 1 small orange or tangerine, to serve

Instructions

1. Heat olive oil in a pan over medium heat. Add onion and tomato; sauté for 2 to 3 minutes.
2. Add spinach and chickpeas; cook for another 2 minutes.
3. Top with tofu scramble and serve with orange slices.

5. Huel Powder

Need breakfast in a hurry? Huel Powder is a great option for when you are too rushed to cook. Huel powder contains up to 9.9g of fibre per 100g serve (depending on flavour), and is a great plan B to keep in the cupboard for a high fibre breakfast option.

Rotation ideas:

Mix and match ingredients to keep your plants diverse.

• Alternate grains: oats, quinoa, buckwheat.
• Swap fruits: berries, pears, kiwi, plums.
• Rotate greens: spinach, kale, arugula.
• Try different nuts and seeds: chia, hemp, sunflower, pumpkin.
• Add spice variety: cinnamon, cardamom, turmeric.

Small swaps like these can help you hit the recommended intake of 30g of fibre