Are you looking for a high fiber cereals list that can help you feel healthier from your morning bowl of cereal? Rather than looking endlessly at the grocery store I have compiled the best list so that you can choose!
When it comes to starting your day on the right foot, a bowl of high fiber cereal can be your trusted source. Fiber is a nutritional superhero, aiding digestion, supporting heart health, and even assisting in weight management.
As a Registered Dietitian here is my list of the top 25 cereals that I recommend to add to your diet!
Benefits of High Fiber Cereals
Fiber is an indigestible carbohydrate found in plant-based foods, and it comes in two varieties: soluble and insoluble. Indigestible means that it passes through our bodies without being absorbed, this can help to reduce caloric intake, reduce cholesterol, manage blood sugars, and lose weight.
Soluble fiber dissolves in water and forms a gel-like substance in your digestive tract. This type of fiber is known for its ability to help lower cholesterol levels and regulate blood sugar. Foods rich in soluble fiber include oats, beans, apples, and citrus fruits. It’s also beneficial for promoting a feeling of fullness, which can aid in weight management.
Insoluble fiber does not dissolve in water and passes through the digestive system relatively intact. It adds bulk to your stool and helps prevent constipation by promoting regular bowel movements. Foods high in insoluble fiber include whole grains, vegetables, and nuts. Insoluble fiber is particularly essential for maintaining a healthy digestive system and preventing gastrointestinal issues.
Top 20 High Fiber Cereals List
To help you make an informed choice, here is my list of the best high fiber cereals that are great options for you!
- All-Bran Original (Kellogg’s)
- Serving Size: 1/2 cup (30g)
- Calories: 80
- Fiber Content: 10g
- Key Feature: Excellent source of fiber to promote digestive health.
- Fiber One Original (General Mills)
- Serving Size: 1/2 cup (30g)
- Calories: 60
- Fiber Content: 14g
- Key Feature: Exceptionally high fiber content for optimal digestive health.
- Bran Flakes (Kellogg’s)
- Serving Size: 3/4 cup (29g)
- Calories: 90
- Fiber Content: 5g
- Key Feature: Crispy and delicious flakes with added fiber.
- Kashi GOLEAN Original (Kashi)
- Serving Size: 1 cup (52g)
- Calories: 140
- Fiber Content: 13g
- Key Feature: Contains a blend of 7 whole grains for sustained energy.
- Special K Protein Plus (Kellogg’s)
- Serving Size: 3/4 cup (30g)
- Calories: 120
- Fiber Content: 5g
- Key Feature: High protein content to keep you feeling satisfied.
- Quaker Oatmeal Squares (Quaker Oats)
- Serving Size: 1 cup (56g)
- Calories: 210
- Fiber Content: 5g
- Key Feature: Made with heart-healthy whole grain oats.
- Cheerios (General Mills)
- Serving Size: 1 cup (28g)
- Calories: 100
- Fiber Content: 3g
- Key Feature: Low in sugar and a classic breakfast option.
- Nature’s Path Organic Flax Plus Multibran Flakes (Nature’s Path)
- Serving Size: 1 cup (55g)
- Calories: 190
- Fiber Content: 9g
- Key Feature: Organic ingredients and a rich source of flaxseed.
- Kellogg’s Raisin Bran (Kellogg’s)
- Serving Size: 1 cup (59g)
- Calories: 190
- Fiber Content: 7g
- Key Feature: Sweet raisins for a delightful taste.
- Cascadian Farm Organic Raisin Bran (Cascadian Farm)
- Serving Size: 3/4 cup (55g)
- Calories: 190
- Fiber Content: 6g
- Key Feature: Organic and made with plump raisins.
- Post Shredded Wheat (Post)
- Serving Size: 2 biscuits (47g)
- Calories: 180
- Fiber Content: 6g
- Key Feature: Made from 100% whole wheat for natural goodness.
- General Mills Total Whole Grain (General Mills)
- Serving Size: 3/4 cup (30g)
- Calories: 100
- Fiber Content: 3g
- Key Feature: Rich in whole grains for heart-healthy benefits.
- Kellogg’s Mini-Wheats (Kellogg’s)
- Serving Size: 30g
- Calories: 190
- Fiber Content: 6g
- Key Feature: The perfect blend of fiber and whole wheat.
- Barbara’s Bakery Shredded Wheat (Barbara’s Bakery)
- Serving Size: 1 cup (55g)
- Calories: 210
- Fiber Content: 7g
- Key Feature: Wholesome and non-GMO ingredients.
- Nature’s Path Heritage Flakes (Nature’s Path)
- Serving Size: 1 cup (30g)
- Calories: 120
- Fiber Content: 5g
- Key Feature: Ancient grains for a unique flavor.
- Uncle Sam Original Cereal (Uncle Sam)
- Serving Size: 3/4 cup (53g)
- Calories: 210
- Fiber Content: 10g
- Key Feature: A superb source of omega-3 fatty acids.
- Post Grape-Nuts (Post)
- Serving Size: 1/2 cup (58g)
- Calories: 210
- Fiber Content: 7g
- Key Feature: Crunchy, nutty taste and high fiber content.
- Nature’s Path SmartBran (Nature’s Path)
- Serving Size: 1/2 cup (31g)
- Calories: 110
- Fiber Content: 13g
- Key Feature: Packed with 13g of fiber per serving.
- Post Great Grains Cranberry Almond Crunch (Post)
- Serving Size: 3/4 cup (58g)
- Calories: 210
- Fiber Content: 5g
- Key Feature: Delicious blend with cranberries and almonds.
- Nature’s Path Optimum Power Blueberry Cinnamon Flax (Nature’s Path)
- Serving Size: 3/4 cup (55g)
- Calories: 200
- Fiber Content: 7g
- Key Feature: Contains blueberries and flaxseed for added nutrition.
- Quaker High Fiber Oatmeal (Quaker Oats)
- Serving Size: 1 packet (42g)
- Calories: Approximately 160
- Fiber Content: 6g
- Key Feature: Oatmeal with a high fiber content for breakfast convenience.
- Nature’s Path Qi’a Superfood Chia, Buckwheat & Hemp Cereal (Nature’s Path)
- Serving Size: 2 tbsp (32g)
- Calories: Approximately 180
- Fiber Content: 6g
- Key Feature: Nutrient-rich superfoods for a healthy start.
- Kellogg’s Frosted Mini-Wheats (Kellogg’s)
- Serving Size: 30g
- Calories: 190
- Fiber Content: 6g
- Key Feature: A delightful combination of sweetness and fiber.
- General Mills Fiber One Honey Clusters (General Mills)
- Serving Size: 1 cup (53g)
- Calories: 180
- Fiber Content: 13g
- Key Feature: Sweetened clusters packed with 13g of fiber.
- Quaker Bran & Date Crunch (Quaker Oats)
- Serving Size: 1 cup (59g)
- Calories: Approximately 220
- Fiber Content: 6g
- Key Feature: Contains wholesome bran and sweet dates for flavor.
How to Choose your Cereal Wisely
- Check the fiber content: Aim for cereals with at least 5 grams of fiber per serving. The more, the better!
- Watch for Added Sugars: Opt for cereals with minimal added sugars to keep your breakfast healthy.
- Read the Ingredients: Look for whole grains as the first ingredient and avoid cereals with artificial additives or excessive preservatives.
- Consider Your Dietary Needs: If you’re gluten-sensitive or have dietary restrictions, choose a cereal that will fit your needs.
- Personalize your Bowl: Add fresh fruits, nuts, or seeds to enhance the taste and nutrition of your cereal.
Understanding How Much Fiber to Have
Fibre content in cereals is a crucial factor when choosing the right one for your breakfast. It’s essential to know how much fibre you’re getting per serving to meet your daily fibre goals. Here’s a breakdown of how much fiber you should be having daily.
For Men: On average, adult men should aim to consume around 38 grams of dietary fiber per day.
For Women: Adult women, on the other hand, should target approximately 25 grams of dietary fiber each day.
Meeting daily fiber recommendations can be achieved by incorporating a variety of whole grains, fruits, vegetables, legumes, and other high fiber foods into your meals. Individual needs may vary, so it’s essential to consider your specific health goals and consult with a healthcare professional or registered dietitian for personalized dietary recommendations.
How to Enjoy Your Fiber Cereal
Now that you have gotten the lowdown on high fiber cereals, it’s time to make a breakfast a delightful and nutritious affair. Whether you prefer the nutty crunch of wheat bran or the sweetness of raisin bran, there’s a cereal for everyone.
Here’s what I suggest pairing your high fiber cereals with.
Cow’s Milk
Cow’s milk is the most popular choice for those looking for a traditional breakfast and it’s available in a variety of fat choices. It’s a great complement to high-fiber cereal for several reasons. It provides a good source of protein, which can help you feel full and satisfied throughout the morning. As a rich source of calcium it promotes strong bones and teeth.
Milk is low in saturated fat, making it a heart-healthy option that can help reduce the risk of cardiovascular diseases. Pairing high-fiber cereal with skim milk creates a balanced and nutritious breakfast.
Soy Milk
Soy milk is a dairy-free milk alternative made from whole soybeans. It is a great choice for individuals who are lactose intolerant, have dairy allergies, or follow a vegan lifestyle.
Soy milk is a good source of plant-based protein, making it an excellent option to help you feel full and satisfied when combined with high fiber cereal. It is often fortified with essential nutrients, including calcium and vitamin D, which are essential for strong bones and overall health.
It also contains isoflavones, natural compounds that have been associated with various health benefits, such as supporting heart health and reducing the risk of certain chronic diseases.
Greek Yogurt
Greek yogurt is a thick and creamy dairy product that can be used as a milk substitute when paired with high fiber cereal. While it’s not a traditional milk choice, it adds a delicious and protein-rich twist to your breakfast.
Greek yogurt is packed with probiotics, the “good” bacteria that promote healthy digestion and a strong immune system. The high protein content in Greek yogurt helps maintain muscle mass and keeps you feeling full, making it an excellent choice for those who want a more substantial and satisfying cereal experience.
When it comes to milk choices for high-fiber cereal, the key is to select the one that best suits your dietary needs and preferences. Each of these options has its unique health benefits, providing you with essential nutrients and a tasty start to your day.
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Michelle Saari is a Registered Dietitian based in Canada. She has a Master's Degree in Human Nutritional Sciences and is a passionate advocate for spreading easy to understand, reliable, and trustworthy nutrition information. She is currently a full time online entrepreneur with two nutrition focused websites.
