Cereal is one of the most common breakfast options in America due to both convenience and taste. If you like starting your day off with a bowl of cereal, but want to choose a higher fiber option for health reasons, here are the best high fiber cereal options to choose from.
Why is fiber good for you?
Dietary fiber is beneficial for health in a variety of ways and has been shown to improve gut health, cardiovascular disease risk, cancer risk, diabetes and metabolic syndrome. But why exactly is fiber so good for you?
While research into gut health is still very much so in its infancy, there are studies that suggest dietary fiber has a large effect on your gut microbiota. In particular, dietary fiber increases the amount of “good” bacteria in your gut, which has a beneficial effect on overall digestion and health.
How much fiber do I need daily?
It is recommended that women consume at least 22-28 grams of fiber daily and men consume at least 28-34 grams of fiber daily. If you want to be more accurate, aim for 14 grams of fiber per 1000 calories consumed. So if you consume 2000 calories daily, aim for 28 grams of fiber.
You can get your fiber in through a variety of whole foods including fruits, vegetables, beans and legumes, nuts and seeds and whole grains. Try to make more than half of the grains you consume whole grains (ex. brown rice instead of white rice or whole wheat bread instead of white bread).
What to look for in a cereal
When looking for a cereal, you will want to look at fiber as well as added sugar content. Try to get a cereal that contains at least 3 grams of fiber and less than 10 grams of sugar per serving. Serving size will vary depending on the brand so make sure to be aware of that.
Other than that, be sure to choose a cereal that fits your budget and dietary preferences, whatever those may be. Often there are store brand versions of popular cereal brands which offer the same cereal for much cheaper.
9 Best High Fiber Cereals
Best Budget: 365 by Whole Foods Market Raisin Bran Cereal
Cost: $3.29 ($0.22/ounce)
Store brand is always the way to go if you are looking for a cheap high fiber cereal that tastes great. I love the Whole Foods store brand because you can purchase it on Amazon and ship it right to your doorstep. This cereal contains 8 grams of fiber and only 8 grams of added sugar.
Best Tasting: Original Cheerios Cereal
Cost: $3.00 ($0.28/ounce)
This classic cereal not only tastes great and brings back some childhood nostalgia, it’s high in fiber and low in added sugar. One serving of this original cheerios contains 4 grams of fiber and only 1 gram of added sugar. Make sure to not mix it up with the honey nut variety though, which is higher in added sugar.
Best Flakes: Special K Red Berries Cereal
Cost: $5.29 ($0.45/ounce)
This is another classic that tastes great and is perfect if you want a more fruity flavored cereal. It has a great crunch and pairs wonderfully with cold mix. One serving contains 3 grams of fiber and 10 grams of added sugar.
Best Puffs: Kix Crispy Corn Puffs Cereal
Cost: $4.78 ($0.27/ounce)
If you perfect a puff to a square, flake or O, then Kix is always a great option. Surprisingly, it’s low in added sugar, making it a great breakfast option. One serving contains 3 grams of fiber and only 4 grams of added sugar.
Best Squares: Three Sisters Barbara’s Morning Oat Crunch Cereal
Cost: $5.71 ($0.41/ounce)
I didn’t discover the brand Barbara’s until later in my life when I first tried Puffins (which I still love to this day). They are one of my favorite cereal brands. This cereal in particular contains 6 grams of fiber and 10 grams of added sugar per serving.
Best No Sugar Added: Cascadian Farm Organic Vanilla Crisp Cereal
Cost: $3.99 ($0.32/ounce)
Some people choose to avoid added sugar completely. If you fall into this category, this cereal is a great option. It’s sweetened with fruit and contains no artificial sweeteners. One serving contains 5 grams of fiber and 0 grams of added sugar.
Best Small Business: Seven Sundays Muesli Cereal
Cost: $5.99 ($0.50/ounce)
I’m all for supporting small businesses, which is why I wanted to highlight one of my favorite small businesses, Seven Sundays. Their muesli cereal is delicious and filled with beneficial fiber. One serving contains 7 grams of fiber and 0 grams of added sugar (sweetened with dates).
Best Granola: Bear Naked Granola Cereal
Cost: $4.79 ($0.40/ounce)
If you prefer granola to cereal or are looking for an easy way to boost the fiber in your morning yogurt bowl, you need to try this Bear Naked granola. One serving contains 5 grams of fiber and 6 grams of added sugar.
Best Oatmeal: Better Oats Steel Cut Maple & Brown Sugar High Protein Instant Oatmeal
Cost: $19.08 for 6 pack ($0.25/ounce)
If you are craving something warm, sometimes oatmeal is the best option. This oatmeal in particular is high in protein (10 grams per pack) as well as a good source of fiber. One serving contains 3 grams of fiber and 10 grams of sugar.
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How to increase the amount of fiber in overall breakfast
Cereal isn’t the only way to have fiber in the morning. You can get fiber into your diet through adding fruits, vegetables, nuts and seeds, beans and legumes and other whole grains to your diet. Here are a few examples of high fiber breakfast ideas to add to your cereal:
- A bowl of high fiber cereal with low fat milk, a spinach and tomato omelet with cheese and a small pear.
- A yogurt bowl with berries, high fiber cereal of choice, slivered almonds, honey and a side of avocado.
- A smoothie with low fat milk, greek yogurt, fruit of choice and nut butter, topped with high fiber cereal of choice.