There are hundreds of cereal options available on the market today. Choosing a high fiber cereal can be difficult. That’s why i’ve compiled a few to compare side-by-side!
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What is Fiber?
Fiber is a digestive material. There are two types of fiber: soluble and insoluble.
Soluble fiber will slow down your digestion. This is the fiber that helps keep you full longer. They also help ensure your blood sugars don’t spike.
Insoluble fiber keep you regular. They add bulk to your waste, aiding it in staying plump as it is excreted.
The Food and Drug Administration (FDA) recommends 28g of fiber per day. This will vary person-to-person but 28 is a good number to aim for! This number is an average goal. Some days you may not reach that amount and some days you may greatly surpass it.
To officially be considered a good source of fiber a serving needs to have at least 2.5g of fiber while a high fiber claim requires 5g of fiber per serving.
If you want to learn a bit more in-depth about fiber read my article, Fiber: An Important Carbohydrate.
Benefits of Fiber
Although there are two types of fiber, both types result in many benefits.
One benefit of consuming fiber is weight management. Fiber can make you feel full, longer. This means you may feel comfortable with the food you ate longer if you include a good amount of fiber in the meal. Because of this, you may end up not consuming as much and lead to weight management.
Another benefit of fiber is blood sugar regulation. Soluble fiber is the type of fiber most responsible for this benefit (think oats and legumes). Fiber plays a role in regulation by slowing down digestion and absorption, increased satiety (feeling of fullness), and lowers glycemic index level.
There are many more benefits to fiber but the last I am going to touch on is heart health. A link has been found between a diet rich in fiber and reduced risk of heart disease.
Also, soluble fiber is shown to reduce LDL cholesterol. Having unbalanced cholesterol levels can cause cardiovascular issues. This means having your LDL cholesterol in proper range can play a role in good cardiovascular health.
If you have been told you have high cholesterol and need to reduce it read my article Simple Changes to Lower Your Cholesterol
Fiber and Constipation
I lied a bit when I said I was done talking about the benefits of fiber. I actually wanted to save one of the favorite benefits of fiber for its own section!
Fiber has a big reputation for preventing and relieving constipation.
If you are constipated some ways fiber can aid are through increased stool bulk, improved regularity, enhanced motility, softened stool, and prebiotics to feed the probiotic bacteria in the gut.
One thing to remember when increasing your fiber intake is to also increase your water intake! If you don’t drink additional water when increasing fiber to relieve constipation you may actually end up making it worse!
When to Choose High Fiber Cereal
There are an abundance of times when opting for a high fiber cereal is an ideal choice.
- If you are working with a dietitian, they will be able to run a food diary and know your average intake of fiber. If you are not meeting around 28g of fiber you may want to consider a high fiber cereal.
- Experiencing constipation
- A medical professional explains you need to consume more fiber
If you choose to consume high fiber cereal for another reason not listed above, leave it in the comments below. This is a great way to show others when and why to consider it!
11 Best High Fiber Cereal Options
If you want to see all of these fiber cereals compared side by side, keep on reading and you’ll find a chart down below. You’ll also find a surprise roundup as well!
Grape Nuts
This is an extremely crunchy cereal. It is something you can add to milk and be ensured it won’t get soggy for quite a while. You may enjoy Grape Nuts on a yogurt parfait instead of granola!
Fiber One
This type has it right in the name, Fiber One, has a great amount of fiber! Hold on to your head because I am about to blow your mind. A simple 2/3 cup serving has 18g of fiber! That is more than half of your recommended daily intake of fiber in a small serving of cereal!
Nature’s Path
You can find Nature’s Path cereal in massive quantities. When attempting to find the nutrition information on this cereal I found that you can buy 12.5lbs of it for $65 on their website. If you are interested in this high fiber cereal you can also get 7g of fiber in a single 160 calorie serving. That’s amazing!
Raisin Bran
Raisin Bran is one of the most well known cereals. It was first created all the way back in 1926, making it nearly 100 years old! Raisin Bran is known for its sweetened raisin bits. This is both a good source of fiber with 9g in a 1 and 1/4 cup serving and can be a sweet treat!
Great Grains
This cereal is similar to Raisin Bran, except it has nuts added in. A simple 3/4 cup serving has 5g of fiber. A bonus is that most grocery stores will have Great Grains kept in stock.
Total
This is a bit lesser known cereal. Think of frosted flakes but without the sugar coating. Total cereal is a great base to add fruit and other additions to change up the flavor. This cereal has an amazing serving size of 1 cup with only 140 calories with 4g of fiber and 3g of protein.
Food For Life Ezekiel 4:9
This is typically a more expensive and more difficult one to find. The original Ezekiel cereal has 6g of fiber in a serving. That is a great amount compared to some other options out there!
Quaker
The Quaker Oatmeal Squares don’t seem to be a popular choice of cereal but it is a good source of fiber! It has 5g of fiber in a serving and 6g of protein!
Kashi
Looking specifically at the Honey Almond Flax Crunch flavor, this cereal packs a nutrition punch. There is 8g of fiber and 9g of protein in a single serving!
Now we are going to look at Kashi Autumn Wheat cereal. This cereal is also made by Kashi but it is a bit different from the Honey Almond Flax Crunch flavor. This one is more similar to mini wheaties. A serving is considered 32 biscuits with 7g of fiber!
Weetabix
While this is a very normal breakfast in other countries this is not a typical breakfast cereal to have in America. If you have never heard of Weetabix, it consists of large biscuits that you place in your bowl and cover in milk. They then soften up and are easy to break with your spoon and enjoy.
A serving is 3 biscuits. These aren’t the size of wheaties, they are more like the size of an elongated cookie. So, you get a good serving size and 6g of fiber!
| Cereal Name | Serving Size | Calories | Protein | Fiber |
|---|---|---|---|---|
| Grape Nuts | 1/2 Cup | 200 | 6g | 7g |
| Fiber One | 2/3 Cup | 90 | 3g | 18g |
| Nature’s Path | 1 Cup | 160 | 5g | 7g |
| Raisin Bran | 1 and 1/4 Cup | 190 | 5g | 9g |
| Great Grains | 3/4 Cup | 200 | 4g | 5g |
| Total | 1 Cup | 140 | 3g | 4g |
| Ezekiel 4:9 | 1/2 Cup | 190 | 5g | 6g |
| Quaker | 1 Cup | 210 | 6g | 5g |
| Kashi Honey Almond | 3/4 Cup | 200 | 9g | 8g |
| Kashi Autumn Wheat | 32 Biscuits | 200 | 7g | 7g |
| Weetabix | 3 Biscuits | 180 | 5g | 6g |
Best Cereal Runner Up’s
I chose to make a bonus compilation of ‘runner up’ high fiber cereal options as well- surprise!
There is absolutely nothing wrong with these cereals, I just had to draw the line somewhere! These cereals may have less fiber, less protein, high calories, or some other reason they got grouped in this bonus category!
Three Wishes
This cereal may not have the highest amounts of fiber (3g per 1 cup serving), but it does have a great amount of protein. There is 8g of protein! Three Wishes would be an awesome choice if you only wanted a bowl of cereal for breakfast.
Rice Chex
This was a difficult one to categorize! Rice Chex only has 2g of fiber but that is in 1 and 1/3 cup serving. That means there is only 160 calories in a large serving. You could easily have two servings and up your fiber intake to 4g!
Cheerios
Cheerios are a childhood classic. They may have a good shape for safe consumption by a child and have a great amount of iron, but they aren’t the best for adults with different nutrition goals.
A serving of Cheerio Oat Berry Crunch has 220 calories and 3g of fiber and protein. That is good for a child that needs easy calories and iron but not too much for the general majority of Americans.
Cascadian Farm
If you’ve never heard about Cascadian Farm, they are a brand working towards restoring land. This may be a determining factor for some to choose this brand.
This cereal has 270 calories and 3g of fiber in only 3/4 cup serving. This isn’t the best calorie to serving size ratio for many. But, for some, this could be easy calories!
| Cereal Name | Serving Size | Calories | Protein | Fiber |
|---|---|---|---|---|
| Three Wishes | 1 Cup | 130 | 8g | 3g |
| Rice Chex | 1 and 1/3 Cup | 160 | 3g | 2g |
| Cheerios | 1 Cup | 200 | 3g | 3g |
| Cascadian Farm | 2/3 Cup | 270 | 6g | 3g |
A Word From A Registered Dietitian
There is a time and a place in the diet for any food. If you only enjoy cereal that tends to not have much fiber such as Fruit Pebbles or Cocoa Puffs… that’s okay! You don’t need to only consume a high fiber cereal.
This is information to put in your back pocket and gear you up to make educated choices. Choose whichever you are craving and makes sense for you!
Ways to Add Fiber to Cereal
Choosing a cereal high in fiber isn’t the only way to get additional fiber in your day. You can also try adding additional goodies to your breakfast bowl of cereal to amp up the level of fiber!
Add (any type of) fruit! This could be fresh, frozen, canned, or dried. I love adding fresh blueberries for added texture.
A small tablespoon scoop of chia seeds can be sprinkled on top and add 3 additional grams of fiber. Hint: allow the chia seeds to soak in the milk for a few minutes prior to adding the cereal for a thicker consistency.
Nuts and seeds are another great option to add fiber! These can be changed up based on the flavor of cereal you’re having to make new combinations. They also can be a great source of fiber while add good consistency and texture to your bowl.
Recipes to Try Using High Fiber Cereal
- Try Cookies and Cups Bran Muffins! They use bran cereal in the ingredients. This is the perfect time to utilize a high fiber variety of cereal for some extra fiber in your morning muffin!
- Try Kelly Anthony’s Cornflake Chicken recipe! This is an incredible way to incorporate cornflakes into a savory dinner meal.
- Try topping a smoothie or smoothie bowl with cereal for some crunch and a way to slow you down a bit!
- Use a variety of cereal bits to make Anna’s Leftover Cereal Cookies
- Peanut Butter and Honey Cereal Bars are a quick on-the-go snack to have on hand.
- Taste my Reese’s Puppy Chow. These are incredibly easy to assemble and incredibly delicious!
Key Takeaways
- You should aim for about 28g of fiber each day.
- You can use cereals for other meals beyond having it in a bowl with some milk!
- There are a variety of cereals that can be a good source of fiber.
- Fiber can help relieve constipation and assist in weight management.
Disclosure
This is not medical advice. Be sure to speak to your physician or registered dietitian before making any changes.
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Kellogg’s makes the best of the high-fiber cereals. Any dietician worth listening to would have included All Bran on a list such as this. The same 2/3 cup serving (equivalent to that of the Fiber-One serving) is 23g of fiber.
The only question that needs to be asked is: is somebody getting paid to create this list?
Hi Rob! To start with your question, no, I am not being paid for this list! I simply put it together in hope of helping others choose high fiber options! Unfortunately, it would be impossible to create an exhaustive list with all the cereal options we now have. It is always great to hear from others! I have never tried All-Bran. It is awesome you recommend it!