“Fiber is generally helpful with gut health, slowing digestion, helping with elimination, lowering cholesterol, and balancing blood sugar levels," says Lemond. "There are lots of benefits. But an excessive amount of fibrous foods can also cause bloating, gas, constipation—and even excessive binding of minerals so they are unable to be absorbed. We generally recommend an intake of 25-35 grams of total fiber per day. And drink your fluids along with that." We know you're hungry in the morning, but one or two servings of oats or any other fiber-rich foods should fuel your body just fine.