According to the American Heart Association, adults should aim for 25 grams of fibre per day for a 2,000-calorie diet. Fibre fills you up so you feel satisfied longer satisfied longer.
Registered dietitians Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition say to eat at least six grams at breakfast, but it's OK to go above that, as long as it doesn't bother your digestive system. Berries, pears, apples, avocado, greens and other veggies, nuts, seeds like flax, hemp, and chia, and whole grains can help you reach that goal.