High Fiber Cereal Ultimate Guide

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High fiber cereal provides a great option for athletes to meet their daily fiber needs, especially when they’re looking for a nutritious and filling breakfast before a training, competition or game

Whether a high fiber cereal is eaten for a meal or healthy snacks, the high fiber content in breakfast cereals slows digestion and helps blood sugar stay steady, providing sustained energy. 

Because there are a variety of options available from hot cereals to granola to crunchy flakes, athletes can find a cereal that is high in fiber that meets their nutrition needs and tastes good. 

Before you head to the grocery store, read below to learn more about the best high fiber cereal options for athletes and how to incorporate cereals that are high in fiber into meals and snacks.

high fiber cereal guide for athletes

What are the benefits of high fiber cereals?

Overall, fiber has many important health benefits for athletes from improving general health to disease prevention to impacting performance.

Fiber plays a huge role in supporting digestive health, promoting regular bowel movements  and preventing the discomfort and bloating that can sometimes occur during intense exercise.

Benefits of high fiber cereals include: improved gut health, increased satiety, steady blood sugar and sustained energy. 

Research shows that those who eat breakfast cereals are more likely to have diets higher in vitamins and minerals. (1) Also, fiber has been shown to have an impact on calcium and bone health. (2)

Emerging research also suggests that consuming fiber rich diets can increase the diversity of the gut microbiome in athletes, and that the gut microbiome is connected to performance outcomes in athletes. (2)

Additionally, the microbiome has a role in preventing inflammation which can directly impact athletic performance.

Types of fiber found in high fiber cereal

High fiber cereal contains both soluble and insoluble fiber, and both have a number of health benefits.. 

Soluble fiber, like oat bran, dissolves in water and forms a gel like substance that slows digestion. Research shows that soluble fiber can help lower blood cholesterol and and help your body regulate its use of blood sugar. (3)

Insoluble fibers do not dissolve in water. These are found in plant foods and it’s what gives plants structure. Some people call insoluble fiber “nature’s broom” because it doesn’t absorb water and helps move food through your system.

list of types of fiber soluble vs insoluble with images of different fruits and vegetables, high fiber

How much fiber should an athlete eat?

Generally, the amount of fiber an athlete eats depends on the number of calories you eat each day. The US Dietary Guidelines for Americans recommends about 14 grams per 1000 calories. (4)

Therefore, athletes requirements will be higher as they require more calories to fuel for sport. 

However athletes and the general population only eat about 15 grams per day, about half of the recommended amounts of fiber. (5)

General recommendations for daily fiber intake

Age (years)Fiber Recommendations (grams/day)
MenWomen
4-825 g25 g
9-1331 g26 g
14-1838 g26 g
19-3038 g25 g
31-5038 g25 g
51-7021 g30 g

What cereals have the most fiber?

Cereals with the most fiber will be those that list whole grains as their first ingredients.

Look for these words for cereal that is high in fiber

  • Whole grains
  • Oats
  • Millet
  • Spelt
  • Quinoa
  • Whole wheat
  • Wheat bran
  • Amaranth
  • Rice bran
  • Corn bran
  • Buckwheat

The ultimate list of 50 high fiber cereals

The following list contains cereals that are high in fiber. However, use this as a guide in combination with the serving size and calorie information to make the best choice for adding more fiber in your diet.

CerealFiber (g/serving)Serving SizeSugar (g/serving)Calories (per serving)
All-Bran Bran Buds17 g1/2 cup12 g110
Fiber One Original17 g2/3 cup0 g90
Kashi GO® Cereal Original13 g1 1/4 cup8 g180
Kashi GO® Lean Original12 g1 1/4 cup8 g200
Uncle Sam Original10 g3/4 cup<1 g220
Trader Joe’s High Fiber Cereal9 g2/3 cup5 g80
Kashi GO® Crunch9 g3/4 cup13 g190
Nature’s Path Organic Optimum Power9 g1 cup9 g210
General Mills Whole Wheat Chex8 g1 cup6 g210
Post Shredded Wheat Spoon Size8 g1 1/3 cup0 g210
Kashi GO® Honey Almond Flax Crunch8 g3/4 cup12 g200
Nature’s Path Organic Flax Plus Multibran Flakes7 g1 cup5 g150
Nature’s Path Heritage Flakes7 g1 cup5 g160
Post Grape-Nuts7 g1/2 cup5 g200
Kellogg’s Raisin Bran7 g1 cup17 g190
Barbara’s Shredded Wheat7 g2 biscuits0 g170
Kashi Heart to Heart Honey Toasted Oat6 g1 cup7 g150
Kellogg’s Frosted Mini-Wheats6 g25 biscuits12 g210
Barbara’s Original Puffins6 g1 cup6 g130
Barbara’s Morning Oat Crunch6 g1 1/4 cup10 g210
Kirkland Signature Nature’s Path Organic Ancient Grains with Almonds6 g3/4 cup9 g250
Bob’s Red Mill 7 Grain Hot Cereal6 g1/4 cup (dry)0 g150
Arrowhead Mills Organic Oat Bran Flakes6 g1 cup6 g170
Kashi Heart to Heart Warm Cinnamon Oat5 g1 cup7 g150
Quaker Oatmeal Squares5 g1 cup9 g210
Nature’s Path Organic Flax Plus Pumpkin Seed granola5 g1/2 cup10 g260
Great Grains Banana Nut Crunch5 g1 cup10 g230
Barbara’s Multigrain Spoonfuls5 g1 cup7 g140
Arrowhead Mills Organic Steel Cut Oats5 g1/3 cup0 g170
Arrowhead Mills Organic Spelt Flakes5 g1 cup9 g190
Cascadian Farm Organic Harvest Berry5 g1 cup5 g220
Cheerios4 g1 1/4 cup4 g140
Kashi 7 Whole Grain Puffs4 g1 1/2 cup0 g150
Bear Naked Granola, Peanut Butter4 g1/2 cup11 g260
KIND Healthy Grains Oats & Honey4 g1/2 cup11 g250
Quaker Old Fashioned Oats4 g1/2 cup (dry)1 g150
Cascadian Farm Organic Graham Crunch4 g1 cup11 g150
Barbara’s Multigrain Puffins4 g1 cup7 g130
KIND Healthy Grains Oats & Honey4 g1/2 cup11 g250
Bob’s Red Mill Old Country Style Muesli4 g1/4 cup5 g140
Arrowhead Mills Organic Amaranth Flakes4 g1 1/4 cup6 g210
Nature’s Path Organic Mesa Sunrise4 g1 cup5 g160
Nature’s Path Organic Gluten-Free Millet Rice Flakes4 g1 cup5 g160
Cascadian Farm Organic Simply O’s4 g1 1/2 cup1 g140
Annie’s™ Organic Frosted Oat Flakes Cereal4 g1 cup10 g160
Nature’s Path EnviroKidz Peanut Butter Panda Puffs3 g1 cup9 g170
Kellogg’s Special K Vanilla Almond Cereal3 g1 cup11 g150
Cascadian Farm Organic Cinnamon Harvest3 g1 cup11 g140
Arrowhead Mills Organic Gluten Free Maple Buckwheat Flakes3 g1 cup14 g190
Honey Nut Cheerios3 g1 cup12 g140
Bowl of Cooked Foods Beside Spoon

What are cereals are high in fiber and low in sugar?

Generally, the best high fiber cereals are those with at least 4 grams of fiber per serving, and less than 7 g of sugar per serving.

Hot cereal, like oatmeal, and other cereals with no added sugar or sweeteners tend to be lower in overall sugar content.

Instead of choosing a high sugar cereal, pick a cereal with less sugar and top with fresh fruit to add sweetness, if needed.

Here are our top picks for cereal that is high in fiber and low in sugar

Cereal
Fiber (g/serving)Serving SizeSugar (g/serving)Calories (per serving)
Barbara’s Original Puffins6 g1 cup6 g130
Arrowhead Mills Organic Oat Bran Flakes6 g1 cup6 g170
Arrowhead Mills Organic Amaranth Flakes4 g1 1/4 cup6 g210
General Mills Whole Wheat Chex8 g1 cup6 g210
Trader Joe’s High Fiber Cereal9 g2/3 cup5 g80
Nature’s Path Organic Flax Plus Multibran Flakes7 g1 cup5 g150
Nature’s Path Heritage Flakes7 g1 cup5 g160
Post Grape-Nuts7 g1/2 cup5 g200
Cascadian Farm Organic Harvest Berry5 g1 cup5 g220
Bob’s Red Mill Old Country Style Muesli4 g1/4 cup5 g140
Nature’s Path Organic Mesa Sunrise4 g1 cup5 g160
Nature’s Path Organic Gluten-Free Millet Rice Flakes4 g1 cup5 g160
Cheerios4 g1 1/4 cup4 g140
Quaker Old Fashioned Oats4 g1/2 cup (dry)1 g150
Cascadian Farm Organic Simply O’s4 g1 1/2 cup1 g140
Fiber One Original17 g2/3 cup0 g90
Post Shredded Wheat Spoon Size8 g1 1/3 cup0 g210
Barbara’s Shredded Wheat7 g2 biscuits0 g170
Bob’s Red Mill 7 Grain Hot Cereal6 g1/4 cup (dry)0 g150
Arrowhead Mills Organic Steel Cut Oats5 g1/3 cup0 g170
Kashi 7 Whole Grain Puffs4 g1 1/2 cup0 g150
Uncle Sam Original10 g3/4 cup<1 g220

How to incorporate high fiber cereal into your diet

You can incorporate high fiber cereal into your diet in several ways. Although most often people choose to eat cereal with fiber at breakfast with milk, you can add these cereals into your diet many other ways.

Indeed, high fiber cereals can be eaten as a healthy snack or as part of another athlete meal

If you don’t normally eat a lot of fiber, you should begin adding fiber slowly and also make sure you’re staying hydrated and drinking enough water. 

Oats and Nuts in Gray Bowl

Consider these other suggestions for eating more high fiber cereal

  • Top your regular cereal with high fiber cereal, or mix half and half
  • Sprinkle non-sweetened cereal on salads, grain bowls or casseroles
  • Add into low fat greek yogurt to make a fresh berry parfait
  • Eat dry cereal as a healthy snack option
  • Mix with dried fruit and nuts to make a trail mix
  • Stir into pancake or waffle batter for added texture and taste
  • Use as a topping for ice cream or frozen yogurt

Final thoughts

Eating high fiber cereal is an excellent way for athletes to incorporate more fiber and whole grains in their diet.

Boosting your fiber, vitamins and minerals will support your journey towards optimal athletic performance.

Check out our blog post on 11 ways to add more whole grains to your soccer player diet.

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