4 High-Fiber Foods You Should Have Every Morning To Lose Weight By March, According To A Nutritionist
February 14, 2025 by Faith Geiger
Whether or not you believe breakfast is the most important meal of the day, there’s no denying that it’s crucial to your health. What you eat first thing in the morning can set the tone for the rest of your day, and regularly eating balanced breakfasts is integral to your overall wellbeing—especially when it comes to weight loss. Fiber, in particular, can do wonders for your gut and your waistline.
If you’re looking to slim down without sacrificing satisfaction, adding fiber-rich foods to your morning routine is a great place to start. To highlight a few of the best ingredients for the job, we spoke to health experts Laurie Thenedy, RD and owner/founder of Nutrition Renewed and nutritionist Lisa Richards, creator of the Candida Diet. They pointed us towards berries, chia seeds, oats, and whole grain toast. Learn more about the benefits of each below.
1. Berries
If you're not already eating berries on the regular, consider this your sign to start. These small but mighty fruits are packed with benefits, including the fact that they could help you shed pounds. Berries like strawberries, blueberries, raspberries, and blackberries pack a punch in terms of their nutritional value—and one of their standout features is their high fiber content. Fiber plays a crucial role in promoting weight loss due to its ability to provide a feeling of fullness and reduce overall calorie intake. "Berries are high in fiber which makes them the perfect fruit for breakfast. Use them as a base for your smoothie, top on cottage cheese, or put into oats for a complete breakfast," Thenedy highlights. That all sounds delicious!
2. Chia Seeds
Chia seed pudding, anyone? These seeds are nutritional powerhouses known for their impressive fiber content and potential link to weight loss. Derived from the plant Salvia hispanica, chia seeds are rich in soluble and insoluble fiber, promoting a feeling of fullness and aiding in digestion. As Thenedy notes, "Chia seeds are high in fiber and healthy fats which can make your breakfast more satisfying and filling." Try adding them to your favorite healthy smoothie recipe!
3. Oats
Oatmeal is a fantastic, versatile breakfast, and luckily, oats are also renowned for their high fiber content and their potential link to weight loss. Rich in soluble fiber, particularly beta-glucans, oats offer several health benefits. When consumed, these fibers form a gel-like substance in the digestive tract, slowing down digestion and promoting a feeling of fullness. This can help control appetite and reduce overall calorie intake, which is conducive to weight loss. "Oats are high in fiber which keeps you fuller longer and helps keep those morning munchies away," Thenedy says. Top your oats with whatever healthy toppings your heart desires. Thenedy recommends "natural peanut butter, Greek yogurt, or cottage cheese for an extra protein boost."
4. Whole Grain Toast
Eating grains for breakfast can be tricky for some of us who aren’t familiar with what’s healthy and what’s not, but Richards expresses the benefits of eating whole grain toast over other refined white bread. “Whole grains contain more bran and germ, which are rich in fiber and other nutrients. The fiber in whole grain toast helps regulate blood sugar levels and supports a healthy metabolism.” For your morning toast, you can choose any type of healthy nut butter, such as almond or peanut butter, and top it off with fruits such as bananas and berries for an extra dose of fiber!