Why Fiber Matters at Breakfast

Breakfast is one of the easiest opportunities to add fiber to your day. Whole grains, fruit, seeds, nuts and other plant foods can all contribute—and oats make a particularly practical starting point.

What is dietary fiber?

Dietary fiber is the portion of plant foods that isn't fully broken down by human digestive enzymes. Different fibers behave differently, which is why nutrition experts often talk about soluble and insoluble fiber.

How much fiber?

The FDA Daily Value for dietary fiber is 28 grams based on a 2,000-calorie diet. Individual needs vary, but the number is useful for understanding the percentage shown on Nutrition Facts labels.

Why breakfast is a good place to start

If breakfast is mostly refined grains or is skipped entirely, you're giving up an easy fiber opportunity. A breakfast built around whole-grain oats, fruit and chia can contribute fiber before the day gets complicated.

Increase gradually

If your current diet is low in fiber, increasing it very quickly can be uncomfortable for some people. Gradual changes and adequate fluids are generally sensible; people with digestive conditions should follow advice from their healthcare professional.

Look at the label

The FDA considers 5% Daily Value or less low and 20% or more high for an individual nutrient. That makes %DV a quick way to compare the fiber in packaged breakfast options.

EDITORIAL SOURCES: U.S. FDA — Daily Value on the Nutrition and Supplement Facts Labels; U.S. FDA — How to Understand and Use the Nutrition Facts Label