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5 High-Fiber Breakfast Ideas To Support Your Gut

Posted by Soulfull Project on
bowl of hot cereal for a high-fiber breakfast

A high-fiber breakfast is a great way to support your gut health and start your morning right. But what qualifies as a high-fiber breakfast?

In this article, we’ve compiled a list of our favorite high-fiber breakfast ideas to help you get the vitamins, minerals, nutrients, and, yes, fiber, your body needs to stay energized throughout the day.

We’ll also let you in on how you can be a part of The Soulfull Project’s unique community efforts to supply servings of our hot cereal to food banks in your area.

High-Fiber Breakfast Ideas

high-fiber breakfast with 4 grain blend from The Soulfull Project

1) Oatmeal

Oatmeal tops the list of our high-fiber breakfast ideas because it’s nutritious, delicious, high in fiber (of course), and infinitely customizable. If that weren’t enough, it’s also low-fat and gluten-free!

Oatmeal truly is the perfect way to start your day. Here’s an easy oatmeal recipe for a nutritious breakfast in just minutes.


  • 1 cup of water, milk, or broth
  • 1 ½ cup of oats (we recommend rolled oats)
  • Pinch of salt (optional)


  1. Mix liquid, oats, and salt in a microwave-safe bowl
  2. Stir
  3. Place your bowl in the microwave
  4. Cook on high for 2½ to 3 minutes
  5. Stir
  6. Use caution; the bowl may be hot

For more ideas on how to make your oatmeal great, check out these articles from The Soulfull Project blog:

2) High-Fiber Breakfast Smoothie

Smoothies are naturally high in fiber because of all the fruits and vegetables they contain, but you can kick those numbers even higher by adding oatmeal to the mix.

Try this Oatmeal Cookie Smoothie recipe for a tasty and nutritious breakfast treat.


  • 1/4 cup of oats
  • 1 frozen (peeled) banana
  • 1 cup of unsweetened almond milk
  • 1–2 tablespoons of honey (add more or less to taste)
  • 1/2 teaspoon of ground cinnamon
  • 1/2 teaspoon of vanilla extract
  • 1/4 teaspoon of ground ginger
  • Pinch of nutmeg
  • Pinch of salt


Add oats to blender and pulse until finely ground
Add remaining ingredients and mix until liquid is blended and smooth
Pour and enjoy!

For more delicious smoothie recipes, check out this article from The Soulfull Project blog: 7 Healthy Oatmeal Smoothie Recipes That Taste Amazing.

3) Overnight Oats

high-fiber breakfast of overnight oats with nuts and fruit

Another quick and easy (and delicious) high-fiber breakfast is overnight oats. You do all the prep work the night before so that, come morning, you can focus on getting your day started on time rather than what you’re going to eat for breakfast.

Overnight oats are also the perfect breakfast treat for large families because you can customize each person’s portion according to what they like. That way, even the choosiest eaters will look forward to breakfast!

Here’s an easy overnight oatmeal recipe that you can use as a starting point to find out what each family member wants.

Mix each person’s choice in a separate Mason jar and put their name on it so there’s no confusion in the wee hours of the morning.


  • Oats
  • Milk, water, or broth
  • Seeds (e.g., chia, flax, hemp, etc.)
  • Yogurt (Greek or plain vanilla works well)
  • Vanilla extract
  • Sweetener (e.g., brown sugar)
  • Toppings of your choice


  1. Add 1 cup of rolled oats to the container of your choice
  2. Add 1 cup of liquid
  3. Add 1/8 cup of seeds of your choice (we like hemp, chia, and flax)
  4. Add 1 tablespoon of yogurt
  5. Add 1/2 teaspoon of vanilla extract (more or less to taste)
  6. Mix oats and liquid (and any other ingredients) until you don’t see any clumps
  7. Seal or cover with a lid
  8. Place in the refrigerator for at least two hours
  9. In the morning, add your favorite toppings
  10. Enjoy!

Want suggestions on toppings that taste great with overnight oatmeal? Take a look at this article from The Soulfull Project blog: How To Make Overnight Oatmeal In 10 Easy Steps.

Expert tip: If you use one of our hot cereals to make your overnight oatmeal, you can add all of the ingredients right in the cup!

4) Granola

Granola has been around for more than 100 years, but many people don’t even know it exists. Nevertheless, it’s a perfect gluten-free, high-fiber breakfast that’s easy to eat at the table or on the go.

Whip up this granola recipe Sunday night and you’ll have a week of breakfasts ready and waiting when you wake up Monday morning.


  • 4 cups of oats (rolled oats work well)
  • 1/2 cup of maple syrup or honey
  • 1/2 cup of melted coconut oil
  • 3/4 teaspoon of salt
  • 1/2 teaspoon of ground cinnamon
  • 1 cup of pecans
  • 1/2 cup of hemp seed
  • 2/3 cup of dried cherries (chop if too large for your taste)
  • 1 teaspoon of vanilla extract


  1. Preheat oven to 350 degrees Fahrenheit
  2. Line a large, rimmed baking sheet with parchment paper
  3. In a large mixing bowl, combine oats, nuts, seeds, salt, and cinnamon
  4. Stir well
  5. Pour in coconut oil, maple syrup, and vanilla
  6. Mix until all the oats and nuts are lightly coated
  7. Spread granola mix onto baking sheet
  8. Bake for 24 minutes or until lightly golden brown
  9. Let the granola cool completely, undisturbed for at least 45 minutes (this helps to give your granola the crisp, crunchy texture)
  10. Break granola into the size you prefer and store in an airtight container at room temperature for one to two weeks (or freeze for up to three months)

For more information on granola, take a few minutes to read these articles from The Soulfull Project blog:

5) Oatmeal Bars

Oatmeal bars are a high-fiber option that you can take with you on the go, to your home office, or to school (wherever that may be).

They’re full of nutritious ingredients, taste like dessert, and store well so you can make a batch several days in advance and be ready to conquer your busy mornings.

Here’s one of our favorite oatmeal bar recipes.


  • 2 cups of rolled oats
  • 1/2 cup of cane sugar
  • 1 ½ teaspoons of baking powder
  • 1/2 teaspoon of salt
  • 1/2 teaspoon of cinnamon
  • 2 eggs (use flax eggs as a vegan option)
  • 1/2 cup of almond milk
  • 1/4 cup of applesauce
  • 1 teaspoon of vanilla extract
  • 1/4 cup of walnuts, finely chopped
  • 1/4 cup of dried cranberries


  1. Preheat oven to 350 degrees Fahrenheit
  2. Line an 8-inch square pan with parchment paper hanging over the edge
  3. In a medium bowl, combine the dry ingredients, including the rolled oats, sugar, baking powder, salt, and cinnamon
  4. In another large bowl, combine the wet ingredients including the eggs, milk, applesauce, and vanilla extract
  5. Mix the dry ingredients into the wet ingredients and set aside until flavors blend (about 20 minutes)
  6. Fold in the walnuts and cranberries
  7. Spread mixture into square pan
  8. Bake until the edges are golden brown (about 30-35 minutes)
  9. Remove from the pan and allow to cool on a wire rack for 5 minutes
  10. Cut into bars and enjoy

For more high-fiber oatmeal bar recipes, check out this article from The Soulfull Project blog: 4 Simple Oatmeal Bars Recipes That Anyone Can Make.

A High-Fiber Breakfast Is Just Minutes Away

Packages of The Soulfull Project Oatmeal great for high-fiber breakfast

If you’ve only got a few spare minutes in the morning but still want to enjoy a high-fiber breakfast, the best option is a bowl of hot cereal.

Hot cereal is similar to oatmeal but offers even more nutrition because it contains a healthy mix of whole grains, including:

  • Rye
  • Quinoa
  • Flax
  • Chia
  • Oats
  • Barley

And with delicious options such as Apple Cinnamon, Blueberry Almond, Brown Sugar Pecan, Cinnamon Spice, and Toasted Coconut, you’re sure to find a favorite flavor for everyone in your family.

But the benefits don’t stop there. For every serving of The Soulfull Project’s products you purchase, we’ll provide a serving of our hot cereal to a regional food bank in your area.

With your help, everyone can enjoy a delicious high-fiber breakfast — even those in need.

For more information on the serving-for-serving program and to check out all our delicious hot cereal flavors, visit today.

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