Dietitians Recommend Eating Fiber in the Morning

Fiber provides numerous health benefits, but most Americans don't get enough.

Apr. 2, 2026 at 9:41am

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Fiber is crucial for overall health, but most people don't consume the recommended daily amount. Dietitians say the best time to eat fiber is in the morning, as it can help keep you full throughout the day, stabilize blood sugar, and set a healthy nutritional tone. Starting the day with fiber-rich foods like oatmeal, whole wheat bread, and fruit provides a 'big advantage' compared to eating fiber later in the day.

Why it matters

Fiber offers significant benefits for heart health, gut health, weight management, and blood sugar control, yet only 5% of Americans get the recommended daily amount. Encouraging people to focus on fiber-rich foods, especially at breakfast, can help improve overall health and wellness.

The details

Experts recommend adults consume 25-35 grams of fiber per day, but most fall short. Registered dietitian Natalie Rizzo says starting the day with at least 5-10 grams of fiber 'gives you a solid head start without overloading your system.' Foods like oatmeal, whole wheat bread, berries, and avocado toast with chickpeas make for a 'fiber-friendly breakfast.' Having high-fiber foods at dinner can also help promote regular bowel movements the next morning.

  • The recommended daily fiber intake for adults is 25-35 grams.

The players

Natalie Rizzo

A registered dietitian and nutrition editor for TODAY.

Lisa Young

A registered dietitian in New York and author of 'Finally Full, Finally Slim.'

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What they’re saying

“Fiber isn't something you need to time perfectly. What matters most is getting enough consistently throughout the day.”

— Natalie Rizzo, Registered Dietitian

“If you start your day in the morning, you get a big advantage.”

— Lisa Young, Registered Dietitian

The takeaway

Incorporating more fiber-rich foods, especially at breakfast, can provide significant health benefits and help Americans meet their daily fiber needs. Spreading fiber intake throughout the day is ideal, but starting the morning with fiber sets the tone for better nutrition and wellness.