Fiber is vital for healthy bowel movements and overall gut health, yet only about seven percent of people meet the recommended fiber intake of 14 grams per 1,000 calories. Choosing a high-fiber cereal for breakfast is a key strategy for getting a head start on your daily fiber intake.
Why Fiber Matters
High fiber intake plays a pivotal role in maintaining overall health and well-being. It binds with cholesterol particles in your digestive system and moves them out of the body before they’re absorbed. Hitting your daily fiber goals also plays a crucial part in stabilizing your blood sugar levels. Eating enough fiber can improve your gut health by diversifying your microbiome - the community of friendly bacteria residing in your gut. Feeling full and satisfied for longer is another huge benefit of eating a fiber rich diet.
A review published in May 2022 by the journal Frontiers in Nutrition analyzed studies that looked at the health benefits of cereal grains and found trustworthy evidence that the fiber and bran in cereals made of whole grains lowers plaque buildup in the arteries (known as atherosclerosis), and that whole grain cereals that are high in fiber help improve bowel function, too.
The Cereal Aisle Challenge
Finding a healthy cereal that also tastes good can be a challenge in a supermarket aisle filled with boxes of sugary refined grains. Breakfast cereal can be a healthy morning meal or candy in a bowl depending on what's in the box. The crunchy flakes can deliver nutrients, but also sugar and artificial colors. Companies keep coming up with new combinations to tempt consumers with buzzy products. Experts say there’s room for improvement even when people skip the sweetest options.
What to Look For
- 100% Whole Grain: Look for cereal that’s 100% whole grain.
- Fiber Content: Contains at least 3 grams of fiber per serving (5 g or more is considered “high-fiber”). Choose cereals with at least five grams of fiber per serving.
- Minimal Added Sugar: Healthier options have 6 grams of sugar or less per serving. Choose cereals with no added sugars or compare nutrition labels and choose the cereal with the lower sugar content.
- Whole 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.
- Sodium: Less than 200 milligrams (mg) of sodium per serving.
What to Avoid
- Colors: Healthy cereal is not going to contain a lot of colors.
- Signals of Added Sugar: Cereals that say "frosted," “honey,” “granola clusters,” “coated clusters” or “marshmallows” on the packaging.
- Dried Fruit Already in the Box: Typically, raisins and other dried fruit that already comes with the cereal is coated with sugar to make it taste extra sweet, so it’s best to add your own dried fruit.
Recommended High-Fiber Cereals
Here are some high-fiber cereals that are both nutritious and delicious:
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Kellogg’s All-Bran Original Cereal: One serving (two-thirds of a cup) contains 12 grams of fiber-44% of your daily recommended fiber intake-and eight grams of sugar per serving. This classic choice has stood the test of time, providing a rich source of dietary fiber for years. It’s high fiber content comes from wheat bran and psyllium seed husk.
Fiber One Original Bran Breakfast Cereal: With 18 grams of fiber per serving (two-thirds of a cup), it gives you 65% of your daily fiber recommendations and contains no added sugar.
Kashi Go Cereal Original: 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.
Nature’s Path Flax Plus Multibran Flakes Cereal: 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. These are a little bit more exciting than your classic bran flakes because they’re a combination of whole wheat flour, wheat bran, and flax seeds.
Uncle Sam Original Wheat Berry Flakes: 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.
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Cascadian Farm Hearty Morning Fiber Cereal: Each one-cup serving contains 10 grams of fiber. This high fiber cereal from Cascadian Farm is a combination of whole grain flakes and bran sticks and slightly sweet, making for a super crunchy texture and hearty cereal. The very first ingredient is whole grain wheat, which is always a green flag that it’s probably a high fiber choice.
Bob’s Red Mill 10 Grain Hot Cereal: Just one-quarter of a cup contains six grams of fiber and six grams of plant-based protein.
Barbara’s Original Morning Oat Crunch: Each serving (one and a quarter cups) contains six grams of fiber and seven grams of plant-based protein.
Quaker Oat Bran Cereal: Each half-cup serving contains five grams of fiber, three of which are soluble fiber.
Kashi GOⓇ Honey Almond Flax Crunch: The blend of whole grain oats, crispy rice, and crunchy almond slivers makes for a great texture while the honey adds a hint of sweetness.
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Post Great Grains Cereal, Crunchy Pecan: makes it into my top picks for high fiber cereals because of its unique flavor and textural profile.
Wheat Chex: Wheat Chex is the whole wheat version of long-time favorite chex cereal which is usually made with rice, but it’s made with high fiber whole wheat.
Fiber One Honey Clusters: The cereal is a fantastic source of dietary fiber, ensuring that you reach your daily intake with ease.
Raisin Bran: You may be surprised to hear that classic Raisin Bran is a great high fiber cereal option!
Nature’s Path Smart Bran with Psyllium & Oat Bran Cereal: This cereal has the highest amount of fiber by far, especially because it’s only a ⅓ cup serving size. If you’re looking for something that packs a super high fiber punch, this is definitely it.
Catalina Crunch: This cereal has gained popularity for being a zero sugar, high fiber, high protein version of the nostalgic Cinnamon Toast Crunch. It’s made with “Catalina Flour” which is a blend of pea protein, potato fiber, corn fiber, and chicory root.
Beyond the Bowl: Enhancing Your Fiber Intake
Cereal is typically high in carbs, but low in protein and fiber on its own. Cereal alone, just pouring it in a bowl, isn’t necessarily the most healthy filling option for our families, but we can use it as a base and add things to it to make it healthy and filling.
- Add Fruit: Sweeten your cereal and boost the fiber content of your breakfast by topping with berries or sliced banana. If you prefer a sweet cereal, sweeten it with fruit or add vanilla or cinnamon for added flavor.
- Include Nuts and Seeds: Adding nuts and seeds to your morning cereal can provide a boost of healthy fats, protein, and fiber.
- Milk: Milk provides the protein.
General 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.
- 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.
- Choose 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.
The Role of a Dietitian
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.