3 Fiber-Rich Breakfast Recipes That Won't Spike Your Blood Sugar

As a dietitian, I truly believe breakfast is the most important meal of the day. Eating a balanced breakfast sets your metabolism up to be more efficient throughout the rest of the day (hello, stable energy levels) and improves cognition (helping you think more quickly). 

So, it's time to stop skipping breakfast or only reaching for sugary cereals and pastries! Why? All of these foods are sorely lacking in fiber, which is a key ingredient for satiety and blood sugar balance. 

Fiber is a type of nondigestible carbohydrate that's found exclusively in plants. 

When you eat refined carbs that have 0 grams of fiber (like a croissant) your blood sugar levels increase quickly and fall fast. This can leave you feeling tired, hungry, irritable, and craving more sugar—not a good way to start the morning. 

However, eating more fiber helps slow down the digestion and absorption of carbohydrates. This creates a more gradual rise in blood sugar levels, preventing sharp spikes after meals. 

Eating consistently more fiber over time improves insulin sensitivity and makes it easier for your body to regulate blood sugar levels.* 

Most people eat only about 16 grams of fiber in a given day. But if you're working on blood sugar balance and appetite control, getting around that much for breakfast alone is a good start (and will help you reach the recommended intake of 25 to 38 grams daily). 

But this may feel daunting. 

And fiber supplements can also be extremely helpful. Often available as powders, these supplements isolate certain fibers from plants and offer a convenient way to get a hearty dose of fiber. 

mindbodygreen's organic fiber+ with prebiotic support provides 6 grams of fiber primarily from guar beans (in addition to mushrooms and green kiwifruit). Research shows that supplementing with guar fiber, in particular, supports blood sugar balance and appetite regulation1 (in addition to improving digestive regularity2).* 

This simple smoothie recipe boasts 18 grams of fiber and comes together in minutes. The addition of protein powder and milk also makes this a high-protein option. 

Yogurt bowls are notoriously low in fiber and high in added sugar (thanks to sweetened yogurt and granola). Buying unsweetened yogurt and adding fiber from supplements, raspberries, and chia seeds makes this bowl nourishing and filling with 15+ grams of fiber. 

Rounding out the list is my go-to oats recipe that boasts 20 grams of fiber (and it never disappoints). Adding just one serving of organic fiber+ with prebiotic support ups the satiety factor of this meal, and it pretty much always keeps me full and energized until lunch.* 

So many traditional sweet breakfasts are full of refined sugars and lack fiber (and protein). This creates the ideal environment for blood sugar spikes.