If you’re looking for a simple and tasty way to increase your fiber intake, look no further than your morning toast! With the right toppings, your toast can become a fiber-rich breakfast that supports healthy digestion and helps keep you feeling full longer. Here are some delicious, high-fiber topping ideas that are not only easy to make but also kind to your body and your taste buds.

1. Mashed Avocado + Chia Seeds

Avocados are naturally high in fiber and healthy fats. Simply mash half an avocado onto whole grain toast and sprinkle with a teaspoon of chia seeds for an extra fiber kick. Add a pinch of sea salt or a squeeze of lemon for extra flavor. Fiber Boost: 1 avocado = ~10g fiber Tip: Chia seeds add both fiber and omega-3s!

2. Nut Butter + Sliced Bananas + Flaxseed

Spread a tablespoon of natural peanut, almond, or sunflower butter over your toast. Top it with banana slices and sprinkle on ground flaxseed for extra fiber and a satisfying crunch. Fiber Boost: Banana + flaxseed adds ~5g fiber Tip: Use whole grain or sprouted bread to increase fiber even more!

3. Hummus + Grated Carrots + Pumpkin Seeds

Savory toast lovers will enjoy this one. Spread hummus on your toast and top with finely grated carrots and a handful of pumpkin seeds. This colorful combo is full of plant-based fiber and crunch. Fiber Boost: Chickpeas (in hummus) + carrots = ~6g fiber Tip: Try red pepper hummus for a flavorful twist.

4. Cottage Cheese + Berries + Oats

Cottage cheese adds protein, and when topped with fiber-rich berries and a sprinkle of rolled oats, it makes a balanced and filling meal. Choose blueberries, raspberries, or blackberries for the most fiber. Fiber Boost: 1/2 cup berries = ~4g fiber Tip: Add a touch of cinnamon for natural sweetness without sugar.

5. Apple Slices + Cinnamon + Almond Butter

For a sweet but fiber-forward treat, spread almond butter on toast and top with thinly sliced apples. Dust with cinnamon for a cozy flavor that also supports stable energy. Fiber Boost: 1 small apple = ~3-4g fiber Tip: Leave the skin on apples to keep the most fiber.

Final Toast Tips for More Fiber

• Choose 100% whole grain, rye, or sprouted grain bread for more fiber per slice.
• Add seeds or fiber-rich spreads like tahini or fruit chia jam.
• Drink a glass of water with your high-fiber toast to help your digestion.

In a Nutshell

Adding fiber to your day doesn’t have to mean changing your whole routine.

With a few fun and flavorful tweaks to your toast, you can enjoy a nourishing breakfast that supports your wellness goals—one slice at a time.