You’re used to hearing it: Eat more fiber. Whether you have a stomachache, are battling bouts of constipation or are simply low on energy, this carb is a cure-all power for improving your body’s daily functions. Maintaining a diet rich in fiber can also set you on the right track to long-term health. But did you know that most Americans are eating only half of the 20 to 30 grams of fiber recommended daily by the FDA? The good news is, there’s a simple way to change that, and it starts with your first meal of the day.
Try these easy breakfast recipes that are surprisingly healthy and loaded with more than just your meal’s worth of fiber:
High-Fiber Cinnamon Pecan Granola
Don’t let this recipe fool you with its decadent-looking display. Nearly every single ingredient listed offers its share of fiber, totaling at about 4 grams per serving. Imagine crossing the flavor combination of your favorite trail mix and granola, only this taste has twice as much fiber. Combine all of the ingredients in a large bowl, and spread evenly onto a baking sheet. Follow this recipe and you’ll have your on-the-go breakfasts—or snacks—prepped for the whole week!
Get the recipe: Le Creme De La Crumb
Avocado, Bacon and Eggs
For those looking for a hearty first meal of the day that doesn’t sacrifice on the flavor of their favorite breakfast staples, consider this recipe your go-to. The creamy, green avocado makes a nice, savory bed to house the rest of the ingredients—and one half alone serves up 5 grams of your daily fiber needs. After removing the pit, just add your egg, sprinkle a little low-fat cheese on top, a pinch of salt and finish with bacon. Pop in the oven for just 15 minutes, and you’re good to go!
Get the recipe: Lil’ Luna
If you’re the kind of person who would have a cookie in the morning if it wasn’t against your meal plan, you’ll love these bite-sized balls filled with banana, nut, oat and—dare we say it—chocolate. Oats contain a special type of fiber called beta-glucan that possesses rare cholesterol-lowering and immune-boosting powers. They also contain a healthy mix of soluble and insoluble fiber, which keeps your digestion on track. Nuts, too, offer their share of fiber—just a quarter-cup consists of 3 grams. Add all of the ingredients in a large mixing bowl, stir well and scoop into small-ball portions onto a baking sheet.
Get the recipe: Kitchen Frau
Healthy Banana Bread Overnight Dessert Oats
You get everything you’re craving from this sweet treat of a breakfast: mashed-up bananas, warm ground cinnamon and satisfying oats, minus the sugar, fat and high-carb content. The soluble fiber found in oats plays a major role in lowering total blood cholesterol levels. Added bonus: It’s gluten free and vegan.
Get the recipe: Desserts With Benefits
Vegetarian Breakfast Enchiladas
If your weekend brunch staple is a hefty serving of Huevos Rancheros, you’re sad to have to cut back during the week. But the good news is you don’t have to, thanks to this hearty, veggie-loaded recipe that lowers the usual amount of fat in this dish by subbing in reduced-fat cheese, 1% milk and whole grain tortillas. In addition to being high in fiber, this dish also packs on the protein, helping you feel fuller longer!
Get the recipe: Living Well Kitchen
Cheesy Spinach Muffins
Pizza lovers, we didn’t forget about you. If you appreciate a good old slice of margarita pie, you’ll bite right into these muffin-shaped, savory biscuits. The spinach and feta, which make up the bulk of this recipe’s ingredients, provide their fill of fiber, while the feta and extra-sharp cheddar bring a flavor combination that needs no explanation (i.e. out of this world). Enjoy for a quick, on-the-go morning breakfast or indulge in a few for lunch.
Get the recipe: Food Lust People Love