11 High-Fiber Fruits To Include In Your Breakfast So You Feel Full Until Lunch

For years, the first reason I got out of bed was to eat the biggest bowl of cereal I could dip a spoon into. As I've gotten older, I'm a bit wiser about how best to start my day. I'm among 43% of the population, according to the USDA, who tuck into something grain-based for breakfast, whether it's waffles, muffins, or this boxed cereal, which has more fiber than oatmeal. Foods like this can help us eat the recommended 30 grams of dietary fiber per day for men, and 25 g for women, but there are several fruity additions that will make hitting that goal even easier.

You may be wondering: why all the fuss about fiber? It's actually pretty important, and not just for keeping us regular. Dietary fiber breaks down into two kinds: the insoluble stuff that keeps our digestive system moving, and soluble fiber, which makes us feel fuller for longer and helps keep us from snacking on sugary nonsense. 

Some fruits offer a little bit of a fiber boost. For example, mandarins, pitted cherries, Bartlett pears, and mangoes can provide between 3.5 grams and 2.6 g of fiber, but they are cast into the shade by others that are fiber powerhouses. We've used USDA measurements for a cup of each fruit, or a single serving, to determine which has the highest levels of fiber and, when eaten first thing, will keep you truckin' until lunchtime.

It may be small, but passion fruit is king of the hill when it comes to packing a fiber punch. A single cup of this sweet, tart treat delivers a whopping 24.5 grams of the good stuff, and it's one of the easiest to incorporate into your breakfast menu. Slather it over Greek yogurt for a zingy start to the day, or add the pulp to this delicious superfood overnight oats recipe.

It may still be considered bougie, but I adored a dollop of smooth and creamy avocado on toast way before the internet got hold of it. They're definitely a fruit, and a cup of cubed avocado flesh adds a solid 10 grams of fiber to your daily intake. Even better, you can purée it to get 15.4 g in a cup. Make that toast from wholemeal or wholegrain bread, and your tum can be happy for hours.

Clocking in at almost 9 grams of fiber per cup, guavas are one of several foods with more fiber than lentils, and they're more breakfast-friendly to boot. They're a sweet addition to a bowl of oatmeal or a tropical waffle topping that won't spike your blood sugar, as well as a good source of protein and vitamin C, and low in fat.

Raspberries trounce quinoa when it comes to fiber content, and at 8 grams per cup, it's easy to see why. Adding a handful or two of these tart berries to your breakfast takes it to another level, whether it's a bowl of cereal or a spoonful of yogurt and granola. If you can't get them fresh in the grocery store, the frozen kind is just as good, or you could try growing your own!

Another berry that's brilliant for breakfast, not only will a cup of blackberries give your morning a pop of summery flavor, but they'll also add 7.6 grams of fiber to your daily intake. My fam loves them tumbled into overnight oats, and while the kids are happily scarfing them down, I know they're also getting a hefty dose of vitamin C, too. Bring on fall, when many of us can forage for them in the wild!

It looks kinda like a tomato but tastes as sweet as a peach, yet, for too many of us, the persimmon always seems to fly under the radar. A single fruit will provide a smidge over 6 grams of fiber, while persimmons are also packed with antioxidants. Add sautéed slices to your morning pancakes (and you can skip the syrup or honey — the ripe fruit is plenty sweet on it own) for a truly scrumptious start to the day.

These enigmatic fruits may be among the fiddliest to eat, but my goodness, they're very much worth the bother. One full pomegranate packs an impressive 11.3 grams of fiber, but if you can't manage that, a cup of arils (the juicy, seedy bits you pick out — we recommend doing that with the fruit submerged in water to contain the juice) contains almost 7 g. Sprinkle them on a whole-wheat muffin for a bit of a bougie breakfast.

In the show and tell of nutrition, the color of a banana wins hands down. Most people use this fruit as a source of potassium, but it's no slouch when it comes to fiber, either. The best way to maximize your fiber intake from this much-loved fruit (that's actually a berry)? Mash it! A cupful of smashed banana provides 5.8 grams.

If you want all the fiber benefits of adding kiwi fruit to your breakfast, eating the skin is an absolute must. That furry coating might feel a little weird, but it contains around half the fruit's total fiber content, which is a fraction over 2 grams for a single kiwi, but if you push to a cup of sliced fruit, that more than doubles to 5.4 g.

An apple a day might keep the doctor away, but it'll also help to keep your hunger pangs at bay if you eat one at breakfast. A medium-sized apple delivers almost 4.4 grams of fiber, as well as 156 g of water. I do love a tart Granny Smith, but for a sweet treat first thing, I chop a Pink Lady into cubes — skin 'n' all — and toss those into overnight oats as a crunchy alternative to berries.

These are arguably the most popular fruity additions to breakfast in our home. Practically everyone loves blueberries, whether they're topping a stack of piping hot pancakes or stirred into a pot of chilled overnight oats. What the kids don't know is a cup of these berries has 3.5 grams of fiber, oodles of vitamins and minerals, and can keep hunger locked up until lunchtime!