5 High-Fiber Breakfast Recipes to Help You Poop

Packing your breakfast with high-fiber foods such as beans and whole grains can get your bowels moving.
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It's not exactly the most attractive topic, but the truth is, we all need to poop. And if our diets aren't properly balanced, having a bowel movement can seem like quite the challenge and even cause discomfort.

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"On average, a person should poop from once to twice a day, although it can be normal to have up to three bowel movements daily," May Zhu, RD, LDN of Nutrition Happens, says. In fact, eating fiber-rich and hydrating foods like legumes, fruits and vegetables and whole grains can support healthy digestion and regular trips to the bathroom, she adds.


So whether you're constipated or just looking for ways to get more healthy fiber into your diet, we've rounded up dietitian-approved high-fiber breakfast recipes that can help get your system going first thing in the morning.

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1. Cranberry Crumble Oatmeal

Cranberries are full of vitamin E and antioxidants, making them a healthy topping for your oatmeal.
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  • 409 calories
  • 7 grams of fiber


"Oatmeal contains soluble fiber, which is responsible for helping to keep our bowel movements soft," Zhu says. In total, you'll get 7 grams of fiber per serving, which is nearly a fourth of the daily recommended 25 to 30 grams for adults, in this breakfast for constipation. Cranberries and apples support healthy digestion, but be sure to keep the peel on to maximize fiber benefits.

Get the Cranberry Crumble Oatmeal recipe and nutrition info here.

2. Vanilla Chia Seed Pudding With Blueberries

This chia seed pudding packs only three ingredients and works great as a breakfast or snack.
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  • 181 calories
  • 9 grams of fiber


One serving of this pudding will get you 9 grams of fiber and 5 grams of protein, which is sure to keep you satisfied until lunchtime. "Chia seeds contain both insoluble and soluble fiber," Zhu says. She also notes that they are very hydrating, "which can help soften stools and make them easier to pass."

Get the Vanilla Chia Seed Pudding With Blueberries recipe and nutrition info here.

3. Banana Breakfast Bars

These homemade bars are a go-to solution when you need breakfast on-the-run.
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  • 179 calories
  • 5 grams of fiber


Bananas, flaxseeds and prunes are like a fiber trifecta in these easy-to-make bars. "One tablespoon of flaxseeds contains around 3 grams of soluble fiber," Zhu says. So feel free to bump up the amount of flax in this recipe. And even though overripe bananas add to the sweetness of the bar, Zhu says that the green, unripe version acts like soluble fiber that helps alleviate constipation.

Get the Banana Breakfast Bars recipe and nutrition info here.

4. Three-Minute Breakfast Burrito

When you can make breakfast in less than 5 minutes, it's sure to be a winner.
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  • 422 calories
  • 9 grams of fiber

"Black beans and any other beans or legumes are great high-fiber options," Zhu says. "Beans also contain pectin, which is a soluble fiber that helps us stay fuller longer and keeps stool soft." Pairing avocado with high-fiber fruits and vegetables helps create a smoother bowel movement, so enjoy this breakfast burrito with a side of fruits and veggies to get your system going.

Get the Three-Minute Breakfast Burrito recipe and nutrition info here.

5. Teff Breakfast Bowl

You'll get 11 grams of filling protein in this hearty breakfast bowl.
Image Credit: Jenna Butler/LIVESTRONG.com
  • 419 calories
  • 12 grams of fiber

Teff is a great gluten-free source of dietary fiber. "The combination of fiber-rich foods like flaxseeds, pomegranates, bananas and beets help contribute to the total fiber per serving in this recipe," Zhu says. And with 12 grams of fiber per bowl, you've hit about half your daily goal with just one meal. "Be sure to drink plenty of water throughout the day to prevent constipation," Zhu says.

Get the Teff Breakfast Bowl recipe and nutrition info here.