Figuring out how to incorporate high-fiber breakfast ideas into your morning meals might be easier than you thought. For one, we’ve done some of the work for you by putting together this list of fiber-packed breakfast recipes. (Aren’t we nice?) Secondly, many fiber-rich ingredients exist beyond oatmeal and cereal. Certain fruits and veggies, lentils and other legumes, and sweet potatoes are all good sources of fiber and make excellent breakfast fodder.

Why all the fuss about fiber? “Most people living in the United States are not meeting the daily recommendations,” says registered dietitian Maya Feller. For women, that’s 25 grams of fiber per day; for men, 38 grams. “We tend to underconsume this nutrient because we generally don’t eat [a sufficient amount of] vegetables, fruits, or whole or ancient grains at meal times.” America, it seems we’re not getting enough fiber–and yet, along with carbohydrates and protein, it’s essential to a well-rounded diet.

Health benefits of fiber consumption include digestive-system maintenance–it lowers cholesterol levels and helps alleviate bloating and constipation–and overall gut health. It’s also good for your heart, lowering your chance of heart disease by slowing the absorption of sugar in the bloodstream and preventing blood sugar spikes. Adding dietary fiber as part of a nutrient-dense breakfast also helps sustain your energy throughout the morning. (If you’ve ever had that 11 a.m. crash at work, you know how important that is.) Roughage, she’s powerful!

Feller’s formula for increasing your fiber intake is as easy as adding steamed or sautéed greens such as Napa cabbage, bok choy, or tatsoi to breakfast foods along with avocado and pomegranate seeds. “Beans can be a great option for breakfast, too,” she says. “Many cultures across the world have bean-based dishes for breakfast, so why not give it a try?” Try adding chickpeas to your savory yogurt bowl or beans to your breakfast tacos. Or go ahead and scroll on for some of our best high-fiber breakfast ideas.

As much as we associate autumnal cooking with nursing Dutch ovens, leafy greens deserve a spot in your repertoire too. These fall salad ideas offer ample proof, boasting loads of seasonal produce like roasted butternut squash, colorful bitter greens, and crisp apples, all married by zingy dressings featuring mustard, maple syrup, and more. Even better, many of our favorite salad recipes are vehicles for warm proteins like chicken and salmon, promoting them from supporting side to main dish status. Others are baked entirely on a sheet pan, making for warm, hands-off salads that are perfect for back-to-school season. So break out your favorite salad bowl and get tossing.

It’s no secret that we love snacking in the US. In fact, according to one report, most American adults consume between one and three of these mini-meals per day. Generally speaking, making things to toss in your kid’s backpack or nosh on at work is no big task. But doing so can become complicated—and stressful—when trying to avoid peanuts or tree nuts. Even if you personally don’t have to worry about allergies, no-nut classrooms, camps, and offices have become increasingly prevalent, meaning nut-free snacks are often on the menu for everyone.

Looking for some inspo? We’ve rounded up 11 nut-free snack recipes to keep you and your family energized throughout the day.