• Constipation can be caused by a lack of fiber and hydration.
  • Starting your day off with a high-fiber meal may help keep things moving.
  • Include fiber-rich foods, like whole-grains, fruits, veggies, nuts and legumes for breakfast

If you’ve ever struggled with constipation, you know how miserable it can be. But the good news is you have more control over your condition than you might think. For starters, your breakfast, specifically, a high-fiber morning meal, can make a big difference in keeping things moving smoothly.

What does a high-fiber breakfast that will help you poop look like? It might be different from what you think. Forget boring bowls of bran cereal. A gut-friendly breakfast can be colorful and appetizing—think golden turmeric-spiced oats, vibrant fruit-topped yogurt bowls or savory vegetable-packed scrambles. Whether you prefer something sweet or savory, the key is combining a variety of foods that contain different types of fiber with other gut-supporting nutrients. This includes whole grains, fruits, vegetables, nuts, seeds and legumes. Of course, it helps to choose foods you also enjoy eating. 

Here are nine top dietitian picks for high-fiber breakfasts that will help get you in and out of the bathroom so you can get on with your day.

1. Bircher Muesli

Bircher Muesli is a Swiss-style overnight oatmeal that combines rolled oats, nuts, seeds and fresh fruit for a fiber-packed start to your day. The mix of soluble and insoluble fibers works together to support healthy digestion, while the soaked oats become easier for your body to process. 

“This muesli recipe yields 4 servings that each provide a generous 15 grams of fiber per serving,” says Mindy Haar, Ph.D., RDN. 

Besides delivering the fiber your gut needs, this muesli is also nutrient-dense, providing vitamin C, magnesium, zinc, iron and potassium. The nuts bring heart- and brain-healthy monounsaturated fats to your bowl that add staying power to keep you satisfied all morning. Constipation can be caused by a lack of fiber and hydration.

  • Starting your day off with a high-fiber meal may help keep things moving.
  • Include fiber-rich foods, like whole-grains, fruits, veggies, nuts and legumes for breakfast

2. High-Fiber Cranberry-Orange Overnight Oats

Overnight oats are a make-ahead breakfast winner, especially when you’re looking to boost your fiber intake. Our High-Fiber Cranberry-Orange Overnight Oats combines oats with tart cranberries and bright orange juice for a flavor combination that feels so much like a dessert, you’ll forget it’s good for your gut. 

These overnight oats pack 9 grams of fiber per serving, half of it soluble and half insoluble fiber, according to Haar. The yogurt makes it a protein powerhouse while adding beneficial probiotics for your gut. Thanks to the orange juice, you’ll also get a shot of vitamin C, plus magnesium, folate, iron and potassium.

3. Anti-Inflammatory Breakfast Bowl

Breakfast doesn’t have to always lean toward sweet. This Anti-Inflammatory Breakfast Bowl is a savory grain bowl loaded with roasted vegetables and is a nutritional powerhouse. “While this may not be what Americans think of eating for breakfast, savory grain and vegetable meals can get the day off to a nutritious, high-fiber start,” says Haar. 

With 16 grams of fiber per serving, this hearty bowl keeps you full and supports regularity. And at 534 calories with a good amount of healthy fats, it works as a substantial meal that provides vitamin C, vitamin B12, folate, magnesium, zinc, iron, vitamin A and potassium.

4. Orange-Peach Chia Seed Smoothie

Smoothies can be an easy way to pack in fiber for busy mornings when you need breakfast on the go. This refreshing Orange-Peach Chia Seed Smoothie blends juicy oranges and peaches with fiber-rich chia seeds for a drink that supports digestive health. 

“This smoothie is a wonderful gut-supportive option because the chia seeds deliver soluble fiber, which helps form a gentle gel in the digestive tract and keeps things moving regularly,” explains Jessica Crandall Snyder, RDN, CDCES. 

The fruit adds both hydration and additional fiber for smooth digestion. “This combination of fluid, soluble fiber and easy-to-digest blended fruit can be especially helpful for maintaining regularity,” adds Snyder.

5. Chocolate–Banana Bread Baked Oats

Looking for something warm and comforting? These Chocolate-Banana Bread Baked Oats are your solution. The whole-grain oats provide beta-glucan fiber that feeds the beneficial bacteria in your gut, while ripe bananas contribute natural sweetness and additional fiber. The result is a satisfying breakfast that supports regularity without overwhelming your system. 

“That combination helps the meal stay filling but gentle on the digestive tract, and the warm, comforting texture can make it easier to digest than heavier or high-fat breakfasts,” says Snyder. 

6. Kiwi-Granola Breakfast Banana Split

Turn breakfast into something fun with a playful take on a classic dessert, like we do with this Kiwi-Granola Breakfast Banana Split. “This clever breakfast banana split delivers fiber from multiple sources, banana, kiwi, and whole-grain granola with nuts or seeds,” says Snyder. “This breakfast offers a balanced way to support bowel regularity and reduce constipation risk without causing the discomfort that can come from very bulky or high-fat morning meals.” 

In addition, the yogurt adds filling protein and creates a creamy, gut-friendly, probiotic-rich base. Probiotics are beneficial gut bacteria. They require a food source to thrive and multiply—and fiber happens to be their favorite. 

7. Black Bean & Pepper Jack Quiche

Beans at breakfast might sound unusual to some, but they’re one of the most effective foods for supporting digestive health. This savory Black Bean & Pepper Jack Quiche combines protein-rich eggs with fiber-filled black beans for a filling meal that keeps things moving. 

Amanda Sauceda, M.S., RDN, says that beans are one of her favorite fiber-providing foods. On its own, this quiche provides 6 grams of fiber per serving, but you could boost that even more by adding sliced avocado and salsa on the side. Beyond just fiber, Sauceda notes that beans have been found to positively influence gut bacteria and contain carbohydrates with prebiotic potential. Prebiotics feed your gut’s beneficial bacteria.

8. Lemon Poppyseed Pancakes with Blueberry Sauce

Yes, pancakes can support your digestive health, especially when they’re these Lemon Poppyseed Pancakes with Blueberry Sauce—not your typical white-flour flapjacks. “What makes these pancakes special are the ingredients, whole-wheat flour and blueberries,” explains Sauceda. 

By using whole-wheat flour instead of refined flour, you automatically increase the fiber content. The fiber in whole wheat has been shown to increase short-chain fatty acids, which are beneficial compounds for your gut barrier. The blueberries also support gut health by bringing their fiber to the sauce, and may help improve digestive discomfort symptoms.

9. Tofu Scramble with Spinach

Tofu scrambles are incredibly versatile, making them perfect for using up whatever vegetables you have on hand while boosting your fiber intake. This Tofu Scramble with Spinach features protein-packed tofu and nutrient-dense spinach for a plant-based breakfast that supports digestive health. 

“What makes this scramble great for your gut is the tofu,” says Sauceda. Soy contains carbohydrates that can increase the production of short-chain fatty acids, and soy isoflavones may positively influence gut bacteria.

Practical Tips for Building High-Fiber Breakfasts

Building a breakfast that supports regularity doesn’t have to be complicated. Here are some simple strategies to increase your fiber intake each morning:

  • Add some chia seeds. Chia seeds make a nice addition to many breakfast foods, including oatmeal, yogurt, smoothies and baked goods. Sauceda likes to sprinkle them into pancake batter for extra protein and fiber.
  • Set a goal. When planning for your morning meals, it’s a good idea to aim for at least 5 grams of fiber per serving, says Haar.
  • Oatmeal isn’t required. Yeah, it’s a great source of fiber, but if you don’t like it, don’t eat it. High fiber fruits, like apples and berries, are staples of breakfast for Sauceda.
  • Get hydrated. Don’t forget to drink water! “Fiber works best when you’ve had enough fluid,” says Haar.
  • Eat your leftovers. “If you’re not a breakfast person, then go savory and think of dinner for breakfast. I’ve been known to just reheat last night’s leftovers,” says Sauceda.

Our Expert Take

A high-fiber breakfast is one of the most effective—and delicious—ways to support regular bowel movements and overall digestive health. The key is choosing foods that deliver at least 5 grams of fiber per serving while combining different types of fiber. Soluble fiber forms a gentle gel in your digestive tract, while insoluble fiber adds bulk to help keep things moving along. Whether you prefer sweet options like overnight oats and smoothies or savory choices like breakfast grain bowls and tofu scrambles, there are plenty of tasty ways to start your day with gut-friendly fiber. Just remember to drink plenty of water throughout the day, since fiber works best when you’re well-hydrated.