Looking for a convenient and tasty way to meet your fiber needs? A bowl of cereal can help! But not all cereals are created equal. Some are packed full of refined carbs and added sugars, which don’t add much nutritional value (nor are they very filling).
That’s why I’m sharing 17 registered dietitian approved cereals that are not only high in fiber, but are also delicious, satiating, and low(er) in added sugars!
Benefits of fiber
You’ve probably heard you need to eat more fiber. But what is it? And why is it so important!?
Fiber is a carbohydrate that your body can’t digest. It essentially moves right through you without providing energy or impacting your blood sugar. There are two types of dietary fiber: soluble and insoluble.
- Insoluble fiber sweeps up waste through the colon to help bulk up your stool and keep you regular. This type of fiber can benefit those who struggle with constipation or irregular stools. Whole wheat flour, wheat bran, nuts, beans and vegetables are good sources of insoluble fiber.
- Soluble fiber works like a sponge, absorbing fat and dietary cholesterol as it moves through your digestive system. This gut friendly fiber slows digestion, which keeps you fuller for longer and has been shown to help with blood sugar control and cholesterol. Foods high in soluble fiber include oats, peas, apples, brussels sprouts, and black beans.
If you ask my daughter, she’ll tell you, “fiber helps you poop!” And while yes, that is absolutely correct, there’s A LOT more to fiber than just keeping you regular.
Incorporating high fiber foods, like cereal, can actually have several health benefits. Here’s how starting your day with a fiber rich bowl of cereal can be healthy:
Keeps you regular
If you’re dealing with constipation or loose stools, you might need more fiber. Not only does fiber bulk up stool, but it also absorbs water, which softens stool and makes it easier to pass. This improves your comfort but also supports a healthy gut microbiome.
Balances blood sugar
Soluble fiber found in most breakfast cereals, can slow the absorption of sugar and help improve blood sugar levels. This is particularly beneficial for people with diabetes, as it aids in stabilizing blood sugar levels throughout the day.
Assists with weight management
High-fiber foods tend to be more filling, so you're likely to eat less and stay satisfied longer. And they’re nutrient-dense, which means they have fewer calories for the same volume of food.
Lowers cholesterol
The soluble fiber found in breakfast cereal, like oats, helps lower cholesterol levels by binding to your LDL (bad) cholesterol and pulling it out of the bloodstream. High-fiber cereals may also have other heart-health benefits, like reducing blood pressure and inflammation.
Helps you live longer
Studies suggest that increasing your dietary fiber intake — especially cereal fiber — is associated with a reduced risk of dying from cardiovascular disease and cancers.
What is a high fiber cereal?
A high fiber cereal is one that meets at least 20% of your recommended needs in a single serving.
Men need at least 38 grams of fiber per day, so a cereal with 7.5 grams would be considered "high-fiber".
Women need a minimum of 25 grams of fiber per day, which means a high fiber cereal would have 5 grams of fiber per serving.
How to choose a high-fiber cereal
When choosing a high-fiber cereal, you’ll want to consider a few things. Ideally we’re looking for a cereal that contains fiber (duh), tastes good, and provides sustained energy (hello protein!).
Here are some general guidelines to help you pick the most nutritious option:
Fiber
Choose a cereal with at least 5 grams of fiber that provides both soluble (from oat bran, barley, psyllium, nuts and seeds) and insoluble fiber (oat fiber, wheat bran, corn, brown rice, and other whole grains).
Ingredients
Look for cereals where whole grains, like whole wheat, oats, oat bran, or wheat bran, are at the top of the ingredients list. Whole grains have more essential nutrients and fiber than refined grains, making them super satiating (aka you won’t be hangry 20 minutes after you eat).
Protein
To make your bowl of cereal a more balanced meal, you want it to have some protein. Opt for a cereal with at least 5 grams protein, or turn it into a higher protein meal by adding milk, protein powder, or eating it with a side of over hard eggs.
The combination of fiber and protein will help keep you fuller longer, stabilize blood sugar levels, and ensure you have the energy you need to tackle your day.
Added Sugar
A high fiber cereal can still be loaded with added sugar. Less than 8 grams of added sugar per serving is a good benchmark. Keep in mind, it's recommended you limit added sugars intake to less than 10% of your total daily calories. So take a peek so you can make a choice that’s right for you.
Portion size
Cereal does not have a universal portion size and can range from half a cup to almost 2 cups. Make sure you’re sticking to the portion size listed on the box.
17 High Fiber Cereals You'll Love
In this dietitian-approved round-up, I’ll highlight my top picks for high-fiber cereals that are definitely worth trying. Each cereal on this list tastes delicious, is filling, low in sugar, and an excellent source of fiber with at least 5 grams per serving.
With a wide variety of options available, you're sure to find a favorite that fits your diet, lifestyle, and satisfies your taste buds!
1. Fiber One Original Bran Breakfast Cereal
Fiber per serving: 18g
Other nutrition: 90 calories, 17g insoluble fiber, 0g added sugar, 3g protein
Just one serving of this classic bran breakfast cereal has 64% of your daily value for fiber. A word to the wise: start with a small amount of this cereal before enjoying a whole bowl, especially if you’re not used to getting this much fiber. Enjoy a bowl with your favorite milk, or use it as a base for homemade trail mix!
2. Nature’s Path Smart Bran
Fiber per serving: 17g
Other nutrition: 110 calories, 8g added sugar, 4g protein
Nature’s Path Smart Bran combines organic wheat bran, oat bran, and psyllium seed husk to create a fiber-rich cereal. The wheat brain and oat fiber are primarily insoluble fiber, while oat bran and psyllium are high in soluble fiber making it the perfect cereal for both heart and gut health.
With 17 grams of fiber per serving, you may want to try a little at a time since too much fiber too fast can lead to gas, cramping, and bloating. And don’t forget, as you increase your fiber intake, be sure to increase your water intake as well!
3. Kashi Go Original
Fiber per serving: 13g
Other nutrition: 180 calories, 11 grams insoluble fiber, 8g added sugar, 11g protein
One serving of Kashi Go may seem high in total carbohydrates compared to other cereals, but the 13 grams of fiber and 11 grams of protein will keep you feeling energized and full all morning long. This cereal has one of the highest amounts of insoluble fiber too, so if you’re looking for something that packs a super high fiber punch and keeps you regular, this is definitely it!
4. Kellog’s All-Bran Original
Fiber per serving: 12g
Other nutrition: 120 calories, 8g added sugar, 5g protein
If you’re looking for a crunchy, wholesome cereal to start the day, look no further! Each serving has 12 grams of fiber thanks to the wheat bran. While it works for breakfast, it’s also great for snacking or as the base for your favorite savory dishes and desserts.
5. Fiber One Honey Clusters Breakfast Cereal
Fiber per serving: 10g
Other nutrition: 170 calories, 8g added sugar, 4g protein
For a delicious breakfast cereal that supports digestive health try a bowl of Fiber One Honey Clusters. Ingredients like whole grain wheat and oats provide 10 grams of fiber per serving to keep your gut happy and belly full until lunch.
6. Uncle Sam Toasted Whole Wheat Berry Flakes & Flaxseed Cereal
Fiber per serving: 10g
Other nutrition: 190 calories, 0g added sugar, 7g protein
These crunchy flakes are made with just four ingredients - whole grain wheat, flax seed, barley malt, and salt. Not only do they boast the fiber count, but they are chock full of heart-healthy omega-3 fatty acids. With 7 grams of protein and no added sugar, you can mix it with berries or honey to sweeten it up.
7. Nature’s Path Organic Heritage Flakes Cereal
Fiber per serving: 7g
Other nutrition: 160 calories, 5g added sugar, 5g protein
Wheat bran, oat fiber, and quinoa make up the bulk of this whole grain cereal. It's genuinley tasty for a low sugar cereal and the combination of protein and fiber will help balance your blood sugar to prevent that mid-morning crash.
8. Post Grape Nuts
Fiber per serving: 7g
Other nutrition: 200 calories, 0g added sugar, 6g protein
This classic breakfast cereal has a super simple ingredients list of whole grains, vitamins and minerals. And with zero grams of added sugar, it's a major win.
The texture is great for having with milk but also adds a lot of high fiber crunch to your favorite yogurt... even baked potatoes!
9. Barbara’s Shredded Wheat Cereal
Fiber per serving: 7g
Other nutrition: 170 calories, 0g added sugar, 6g protein
This squeaky clean guise of shredded wheat contains just one single ingredient: whole grain wheat. Each serving provides 7 grams of fiber and no added sugar. Choose from high protein and fiber add-ins like almonds, seeds, or blueberries for a super satisfying and filling meal!
10. Nature’s Path Flax Plus Multibran Flakes
Fiber per serving: 7g
Other nutrition: 150 calories, 5g added sugar, 5g protein
Flax Plus Multibran Flakes from Nature’s Path are chock-full of amazing texture, whole grains, and omega-3 fatty acids. By including organic flaxseed, each serving provides a dose of ALA-omega 3 fatty acid and fiber, which could help to lower inflammation and improve heart health.
11. Kashi Organic Autumn Wheat
Fiber per serving: 7g
Other nutrition: 200 calories, 7g added sugar, 7g protein
These lightly sweetened biscuits are made with whole grain wheat to provide filling fiber and essential nutrients like iron, potassium, B vitamins and zinc. Each serving contains 7 grams of protein and 6 grams of insoluble fiber to keep your energy level at its peak throughout the day and support digestion.
12. Purely Elizabeth Honey Peanut Butter Superfood Cereal
Fiber per serving: 6g
Other nutrition: 230 calories, 6g added sugar, 5g protein
Purely Elizabeth’s Honey Peanut Butter Superfood Cereal delivers on taste and nutrition. Made with an excellent source of Vitamin D and 6g of fiber in each serving. These gluten-free superfood clusters are crafted with whole food ingredients like oats, quinoa, and almonds for a satisfying breakfast or snack.
13. Seven Sundays Almond Date Currant Muesli Cereal
Fiber per serving: 6g
Other nutrition: 240 calories, 0g added sugar, 8g protein
Oats, buckwheat, nuts and seeds add fiber, protein, and other nutrients like iron, calcium, and potassium to this plant-based cereal. The dates and currants not only lend sweetness, but also contribute to the 6 grams of fiber in each serving.
14. Ezekiel 4:9 Sprouted Whole Grain Cereal
Fiber per serving: 6g
Other nutrition: 190 calories, 0g added sugar, 8g protein
Each cup of this whole grain cereal has 6 grams of fiber and no added sugar. Not to mention, it’s packed with whole food ingredients like barley, sprouted millet and 8 grams of plant protein from lentils and soybeans. The texture and size of these cereal grains make them great for sprinkling over yogurt or cottage cheese for even more protein.
15. Barbara’s Cinnamon Puffins Cereal
Fiber per serving: 6g
Other nutrition: 130 calories, 6g added sugar, 3g protein
When it comes to finding nutritious cereals that kids love, Barbara’s Puffins makes it easy! They’ll never feel deprived with delicious flavors like cinnamon and peanut butter. And it’s one of the lower sugar, more nutritious options on the market so you can feel good about them having a bowl of cereal for breakfast.
16. Cascadian Farm Blueberry Almond Crunch
Fiber per serving: 6g
Other nutrition: 250 calories, 0g added sugar, 5g protein
Sweetened with dates and dried blueberries, Cascadian Farm Organic Blueberry Almond Crunch Cereal has no added sugar and is made with hearty whole grain flakes. With 5 grams of protein and satiating fats, it’s the perfect solution for a quick and easy, well-balanced breakfast.
17. Great Grains Crunchy Pecan
Fiber per serving: 5g
Other nutrition: 210 calories, 5g added sugar, 5g protein
Filled with crunchy whole grain wheat and pecans, this heart healthy cereal has a satisfying 38g of whole grains per serving making every spoonful a good source of fiber and essential fats.
| 17 High Fiber Cereals | Fiber | Added Sugar | Protein |
|---|---|---|---|
| Fiber One Original Bran Breakfast Cereal | 18g | 0g | 3g |
| Nature’s Path Smart Bran | 17g | 8g | 4g |
| Kashi Go Original | 13g | 8g | 11g |
| Kellog’s All-Bran Original | 12g | 8g | 5g |
| Fiber One Honey Clusters Breakfast Cereal | 10g | 8g | 4g |
| Uncle Sam Toasted Whole Wheat Berry Flakes | 10g | 0g | 7g |
| Nature’s Path Organic Heritage Flakes Cereal | 7g | 5g | 5g |
| Post Grape Nuts | 7g | 0g | 6g |
| Barbara’s Shredded Wheat Cereal | 7g | 0g | 6g |
| Nature’s Path Flax Plus Multibran Flakes | 7g | 5g | 5g |
| Kashi Organic Autumn Wheat | 7g | 7g | 7g |
| Purely Elizabeth Honey Peanut Butter Superfood | 6g | 6g | 5g |
| Seven Sundays Almond Date Currant Muesli | 6g | 0g | 8g |
| Ezekiel 4:9 Sprouted Whole Grain Cereal | 6g | 0g | 8g |
| Barbara’s Cinnamon Puffins Cereal | 6g | 6g | 3g |
| Cascadian Farm Blueberry Almond Crunch | 6g | 0g | 5g |
| Great Grains Crunchy Pecan | 5g | 5g | 5g |
Takeway
As a dietitian and mom, I know how challenging it can be to find time to prioritize your health and increase your daily fiber. But with savvy choices, you can still nourish your body while also enjoying delicious, convenient food - like a high fiber cereal from this list!
From reducing cholesterol levels to aiding in digestion and weight management, these cereals are truly a powerhouse of nutrients. And with a variety of options, you can easily find a high-fiber cereal that suits your taste buds and lifestyle.
Did you try this? Let us know!