We all know breakfast matters, but when life is busy it's easy to reach for whatever's quickest rather than whatever's best. The good news is that high-fibre breakfasts don't have to be complicated – in fact, some of the most fibre-rich options are also the easiest to put together.
Is fibre good for you?
In short, yes – and most of us aren't getting enough of it. The government recommends adults eat 30g of fibre per day, but most of us fall short, averaging around 17–20g a day – only around 4% of UK adults consistently meet the recommended intake (National Diet and Nutrition Survey 2019-23).
Fibre helps slow down digestion, which means you're less likely to experience that mid-morning energy slump that sends you reaching for a biscuit. It also supports gut health, helps regulate blood sugar levels and contributes to a feeling of fullness that carries you through to lunch.
Breakfast is one of the easiest places to start closing the gap. A well-constructed morning meal can realistically deliver 10–15g of your daily target before you've even left the house.
What food contains fibre?
Fibre is found exclusively in plant-based foods -- fruit, vegetables, wholegrains, nuts, seeds and pulses. Animal products like meat, dairy and eggs contain no fibre at all, which is worth bearing in mind if your breakfast is heavily protein-led.
The key is variety: different types of fibre feed different gut bacteria, so mixing your sources across the day is more beneficial than relying on one food alone.
So what foods are high in fibre? Here's a quick guide to some of the best sources you can build a breakfast around:
|
Food |
Approximate fibre per serving |
|
Porridge oats (40g dry) |
4g |
|
Wholegrain toast (2 slices) |
4–5g |
|
Raspberries (80g) |
2.5g |
|
Banana (1 medium) |
1.5g |
|
Chia seeds (1 tbsp) |
5g |
|
Pumpkin seeds (1 tbsp) |
0.5g |
|
Peanut butter (1 tbsp) |
1g |
|
Apple (1 medium, with skin) |
2.5g |
A bowl of porridge topped with raspberries, a banana and a sprinkle of chia seeds could get you to around 13g of fibre before 9am – nearly half your daily target in a single meal.
The best high-fibre breakfast options
The breakfast foods below are all easy to find, simple to prepare and genuinely high in fibre, making them a practical starting point for anyone looking to improve their morning routine.
Porridge is one of the most reliably high-fibre breakfasts you can make, and it takes minutes. A single serving of oats contains around 4g of fibre, and you can boost that further by topping with fruit, seeds or a spoonful of nut butter.
SPAR's own-brand porridge oats are a great store cupboard staple – cook on the hob or in the microwave and add whatever you have to hand.
If you find plain porridge uninspiring, try overnight oats. Simply combine oats with milk or a dairy-free alternative and leave in the fridge overnight. By morning they're thick, creamy and ready to eat – no cooking required.
Swapping white bread for wholegrain or seeded varieties is one of the easiest high-fibre swaps you can make. Wholegrain toast contains roughly double the fibre of white bread, and it works as a base for almost any topping – nut butter and banana, mashed avocado and seeds, or simply a good spread with sliced fruit on the side.
Berries are particularly high in fibre and they work well stirred into yoghurt, scattered over porridge or eaten alongside toast. Apples and pears are also strong choices, especially with the skin left on, which is where a significant portion of the fibre sits.
Seeds are a brilliant fibre booster that are easy to add to almost any breakfast. Chia seeds in particular are one of the most efficient sources available and they can be sprinkled over porridge, stirred into yoghurt or blended into a smoothie without significantly changing the taste.
A common mistake to avoid
Many people assume that branded bran cereals are the gold standard for breakfast fibre, and while some are genuinely high in fibre, others are also high in sugar and salt. It's worth checking the label rather than assuming.
A bowl of plain porridge with fresh fruit and seeds will often outperform a branded cereal both in fibre content and overall nutritional value – and it'll keep you fuller for longer too.
How to build a high-fibre breakfast
If you're not sure where to start, this simple formula works well:
A wholegrain base (oats or wholegrain toast) + a fruit or veg element (berries, banana or apple) + seeds or nuts (chia, pumpkin or peanut butter) = a high-fibre breakfast that comfortably delivers 10g+ of fibre before the day has properly begun.
Mix and match based on what you have available, and you'll be surprised how quickly the grams add up. All of the ingredients mentioned throughout this article are available at your local SPAR store – use our store locator to find your nearest one.
For more recipe inspiration using everyday SPAR ingredients, explore our recipes section.