Key Takeaways
- Only about seven percent of people meet the recommended fiber intake of 14 grams of fiber for every 1,000 calories consumed.
- Breakfast cereals can be a good source of fiber when their main ingredients include whole grains like whole wheat, whole oats, and bran.
- When choosing a breakfast cereal, choose one that contains at least five grams of fiber per serving and is low in added sugars.
Fiber is important for healthy bowel movements and overall gut health, but only about seven percent of people meet the recommended fiber intake (14 grams per 1,000 calories).
Fortunately, there are many different ways to eat more fiber.
For example, choosing a high-fiber cereal for breakfast is a key strategy for getting a head start on your daily fiber intake.
Read on to learn about the nine high-fiber cereals our dietitian recommends, tips for choosing a high-fiber cereal, and tips for increasing your daily fiber intake.
{{splash}}
9 High-Fiber Cereals Approved by an RD
Not all breakfast cereals are created equal.
Many of them are ultra-processed and are low in fiber and high in added sugars.
For a more nutritious option, try any of these nine high-fiber cereals that dietitians love.
1. Kellogg’s All-Bran Original Cereal
Kellogg’s All-Bran Original Cereal is the quintessential high-fiber cereal, and with good reason.
One serving (two-thirds of a cup) contains 12 grams of fiber—44% of your daily recommended fiber intake.
Plus, at just eight grams of sugar per serving, it’s much lower in sugar than many other breakfast cereals.
2. Fiber One Original Bran Breakfast Cereal
Fiber One Original Bran Breakfast Cereal is another clear winner for high-fiber cereal.
With a whopping 18 grams of fiber per serving (two-thirds of a cup), it gives you 65% of your daily fiber recommendations.
It also contains no added sugar–perfect for those looking to lower their sugar intake.
A word of caution, though–if you’re not used to eating high-fiber cereal, it’s best to start with a small portion and gradually increase it to avoid unwanted digestive issues like gas and bloating.
3. Kashi Go Cereal Original
If you’re looking for a high-fiber cereal that isn’t plain bran, Kashi Go Cereal Original could be right up your alley.
One serving (one and a quarter cups) provides 13 grams of fiber and has just eight grams of added sugars.
It’s also higher in protein than many other breakfast cereals, with 11 grams of protein per serving.
4. Nature’s Path Flax Plus Multibran Flakes Cereal
Nature’s Path Flax Plus Multibran Flakes Cereal is a nutrient powerhouse.
Each one-cup serving contains seven grams of fiber and just five grams of added sugars.
It also contains five grams of plant-based protein and is a source of essential plant-based omega-3 fatty acids.
5. Uncle Sam Original Wheat Berry Flakes
Uncle Sam’s Original Wheat Berry Flakes have been around for over a century and contain just four ingredients—whole grain wheat, flax seed, barley malt, and salt.
One serving (three-quarters of a cup) contains 10 grams of fiber and has no added sugar.
It also contains eight grams of plant-based protein to help keep you full between meals.
6. Cascadian Farm Hearty Morning Fiber Cereal
Cascadian Farm Hearty Morning Fiber Cereal combines organic whole wheat flakes, crispy strands of bran, and granola clusters to create a breakfast cereal high in fiber and flavor.
Each one-cup serving contains 10 grams of fiber.
7. Bob’s Red Mill 10 Grain Hot Cereal
If you’re looking for a hot cereal that packs a fiber punch, look no further than Bob’s Red Mill 10 Grain Hot Cereal.
It combines freshly milled grains, seeds, and beans to create a comforting, fiber-rich breakfast.
Just one-quarter of a cup contains six grams of fiber and six grams of plant-based protein.
8. Barbara’s Original Morning Oat Crunch
Barbara’s Original Morning Oat Crunch is a high-fiber cereal made from whole-grain oats and wheat.
Each serving (one and a quarter cups) contains six grams of fiber.
It also contains seven grams of plant-based protein to keep you satisfied between meals.
9. Quaker Oat Bran Cereal
Quaker Oat Bran Cereal is naturally high in fiber and low in sugar, making it the perfect go-to hot breakfast.
Each half-cup serving contains five grams of fiber, three of which are soluble fiber, which has been shown to reduce cholesterol levels.
It also contains six grams of protein.
How to Choose High-Fiber Cereals at the Grocery Store
Not all breakfast cereals are high in fiber.
However, by following a few simple guidelines, you can ensure that the cereal you choose is high-fiber.
Check the Nutrition Label for Fiber Content
The nutrition label will tell you how much fiber each serving of the cereal contains.
Aim for at least five grams of fiber per serving.
Check the Ingredient List for Whole Grains
Whole-grain cereals tend to contain more fiber than those made with refined grains.
Look for ingredients like whole wheat, oats, bran, and barley.
The closer these ingredients are to the beginning of the ingredient list, the more of them will be found in the cereal.
Choose Cereals With Minimal Added Sugars
If possible, choose cereals with no added sugars.
If your cereal does contain added sugars, compare nutrition labels and choose the cereal with the lower sugar content.
If you prefer a sweet cereal, sweeten it with fruit or add vanilla or cinnamon for added flavor.
{{local}}
Is Cereal a High-Fiber Food?
Cereal can be a high-fiber food when made with whole, minimally-processed grains.
How to Tell
Look at the nutrition label to tell if a cereal is high in fiber.
Adults need 14 grams of fiber per 1,000 calories consumed, which is about 25 grams daily for women and 38 grams for men.
Choose cereals with at least five grams of fiber per serving.
Another way to tell if your cereal is high in fiber is to look at the ingredient list.
When whole grain ingredients, such as whole wheat, whole grain oats, and bran, are at the beginning of the ingredient list, the cereal contains a large amount of these high-fiber ingredients.
Tips for Increasing Fiber Intake Throughout the Day
Increasing your fiber intake throughout the day is important for maintaining good digestive health and overall well-being.
Here are some tips for increasing your fiber intake throughout the day.
Choose High-Fiber Cereal
If you eat cereal for breakfast, choose high-fiber options that are low in added sugars.
To sweeten the cereal and boost the fiber content of your breakfast, top with berries or sliced banana.
Snack on Fruits and Vegetables
Keep a variety of chopped fruits and vegetables on hand for easy snacking.
Apples, oranges, bananas, berries, carrots, celery, and cucumbers are high-fiber choices that are easy to grab when hunger strikes.
Include Whole Grains
Current dietary guidelines recommend getting at least half of your daily grains from whole grains.
When choosing foods like cereal and bread, choose those made with whole grains.
Look for words like “whole grain,” “whole wheat,” and “bran” on the ingredient list.
These terms indicate that a food product contains whole grains.
Eat Legumes Regularly
Legumes like beans, chickpeas, and lentils are high in fiber and protein.
To boost your daily fiber intake, try adding them to soups, salads, and stir-fries.
Drink Plenty of Water
Increasing your fiber intake can help promote regular bowel movements, but it’s important to drink plenty of water to prevent constipation and other unwanted digestive symptoms like gas and bloating while increasing your fiber intake.
Gradually Increase Fiber Intake
If you’re not used to eating a lot of fiber, increasing your intake too quickly can result in unpleasant gastrointestinal symptoms like gas and bloating.
Start by adding one high-fiber food to your diet daily and gradually increase the amount over time.
{{splash}}
Takeaway
Most people don’t get enough fiber, so it’s important to develop strategies to boost your fiber intake.
One strategy is choosing a high-fiber cereal for breakfast.
While many breakfast cereals are high in sugar and low in fiber, choosing a high-fiber cereal is possible.
By looking at the ingredient list and choosing a cereal made with whole grains, you can ensure you make progress toward meeting your daily fiber requirements.
How a Dietitian Can Help
If you’re struggling to meet your daily fiber requirements, working with a registered dietitian can help.
They will examine your current diet and make personal recommendations based on your needs and preferences.
They can help you meal plan to ensure you get enough high-fiber foods throughout the day.
They are also a source of accountability and support on your health journey.
You can find a dietitian who accepts insurance through Nourish.
Do you have any of these insurances?
Why Join Nourish's RD Network
Frequently Asked Questions
Bran-based breakfast cereals are often highest in fiber.
For example, Fiber One’s Original Bran Breakfast Cereal contains 18 grams of fiber per serving (two-thirds of a cup), while Kellogg’s All Bran Original Cereal contains 12 grams of fiber per serving (two-thirds of a cup).
Bran-based breakfast cereals like Fiber One’s Original Bran Breakfast Cereal and Kellogg’s All Bran Original Cereal can benefit people with constipation because they contain high amounts of insoluble fiber.
Insoluble fiber does not dissolve in water but instead speeds up the passage of waste through your digestive system, which can help relieve and prevent constipation.
Original Cheerios are a good source of fiber, with each serving of one and a half cups containing four grams of fiber.
However, many other cereals have a higher fiber content.
For example, wheat bran-based cereals are often higher in fiber.
.avif)
.avif)
