While breakfast cereal companies often tout their high-fiber products, the truth is that what's inside those boxes can often be even higher in sugar[1] . That's no way to start your day.


Instead, we'd like to recommend a handful of easy, delicious, fill-you-up breakfasts that don't give you a day's worth of sugar, calories or fat before the clock strikes noon. Fiber is a particularly important component of breakfast because it is the compound that helps give you a feeling of satiety. And since eating breakfast[2] and eating a diet high in fiber[3] are both linked to maintaining a healthy weight, why not put them together?


Below are some of our favorite healthy fiber-filled breakfasts:


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Chia Pudding

With four grams of fiber[4] per tablespoon, chia seed (yes, as in ch-ch-ch-chia[5] ) delivers twice the fiber of bran flakes, writes Bob Arnot, M.D. in his book, The Aztec Diet. What's more, the grass seed has alpha-linolenic acid, the omega-3 fatty acid essential for brain health, along with calcium, magnesium, selenium and iron.


There are some very good chia pudding recipes[6] out there, but this one[7] from HuffPost partner Food52 might be our favorite.


Almond Butter Smoothie

Almond butter has 25 percent more fiber[8] than peanut butter, so swapping almonds for peanuts is a good way to get a bit more fiber at the start of your day. Try this almond butter and banana [9] number from Self, which boasts nine grams of fiber.


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Avocado Toast

Creamy avocados are a surprising source of fiber, with 12 grams per medium fruit. Add the two or three grams of fiber from a piece of multigrain toast, and you've got a delicious and trendy breakfast[10] .


Pumpkin Oatmeal

Sure, you already knew that heart-healthy oatmeal was high in fiber, but were you aware that canned pumpkin boasts an additional seven grams per cup? Try this pumpkin-based oatmeal recipe[11] , which adds two extra grams of fiber per serving to the already fiber-rich oatmeal.


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Breakfast Tacos

Eggs and tortillas sound like the stuff indulgent brunches are made of, but add some black beans and you've got a fiber-rich, protein packed start to your day, thanks to the beans, which contain 7.5 grams per quarter cup. This Mario Batali recipe[12] is also as inexpensive as it is good for you.



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  • Nuts


    "Everyone always thinks of vegetables and fruits and whole grains when they think of high-fiber foods, but nuts are very impactful," says Jessica Crandall, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. For example, a quarter cup of almonds has 4 grams of fiber.
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    But Crandall says she doesn't advocate one type of nut over another.
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    "Each nut yields a different nutrient profile," she explains. "Add variety rather than getting burned out on one."




  • Frozen Peas


    "Another hidden source that many people don't [think of] is frozen peas," Ansel says, explaining that they're a great option to always have on hand.
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    "A cup of cooked peas has about 4 grams of fiber," she continues, "and it's a really easy way to get it."




  • Chia Seeds


    "Chia seeds are a great source of fiber, because they have both soluble and insoluble fiber," says Ansel, who explains that just one tablespoon of chia seeds packs around 6 grams.
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    She recommends adding them to liquid, like iced tea and waiting half an hour for them to swell up (chia seeds absorb liquid) before enjoying.
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    Crandall also suggests sprinkling them in yogurt, oatmeal or rice dishes, or tossing a few in your next salad.
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    Another great seed option to consider? Flax seeds, Crandall says.




  • Onions


    Ansel says that a medium onion has 2 grams of fiber, which isn't necessarily an enormous amount, but it's the <em>type</em> that matters.
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    "Onions have inulin, a water-soluble fiber that helps lower cholesterol and promotes regularity," she explains.
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    Inulin is often added to fiber supplements, but Ansel says onions are a good natural source, as are foods like asparagus and leeks.




  • Bulgur


    "If you are going to have grains, one of the best ones you can have is bulgur wheat, which has 8 grams per cup," says Ansel.
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    The key, she explains, is preparation: Cook up a batch over the weekend or after grocery shopping so it's ready to go throughout the week. You can then throw some bulgur into a salad, which will help keep you fuller, longer, or throw some into a soup.




  • Kiwis


    Ansel said that people don't often think about kiwis, which have about 2 grams of fiber and are a sweet and tangy option. The great thing about this fruit, she says, is that they're both satisfying and easy: Just a few tossed into your bag for an afternoon snack can help you hit those daily fiber recommendations.
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    In the same vein (although perhaps a little bit more obvious) are berries -- particularly raspberries, thanks to their tiny seeds. Just one cup has 8 grams of fiber.




  • Apples


    When it comes to sources of fiber, apples are basically hiding in plain sight.
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    "Anything with 3 grams of fiber is considered a good source of fiber, and an excellent source is anything with 5 grams," Crandall says. "An apple has about 4 grams of fiber."
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    Given that, eating just one a day can really help you meet your fiber goals. Have a few and you're well on your way.