35 High Fiber Cereals to Boost Fiber Intake
Looking to supercharge your breakfast with a nutritional powerhouse? If you’re on a mission to increase your daily fiber or simply want to enjoy a high fiber cereal, you’re in the right place.
I’ve handpicked 35 dietitian-recommended high fiber breakfast cereals guaranteed to kick your nutrition and daily fiber intake up a notch.
Ideal for those aiming to boost their fiber intake, these breakfast cereals with high fiber are packed with benefits to keep you healthy, focused, energized, and satisfied.
From the soothing warmth of hot cereal to the satisfying crunch of granolas, and everything in between, we’ve got a flavor and texture for every palate (including bran flakes and buds).
Keep reading to discover which breakfast cereals with high fiber should make their way into your shopping cart.
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What is high fiber cereal?
High fiber cereal is cereal that contains at least 5 grams of fiber per serving, which is 20% of the Daily Value (DV) for fiber. Most high fiber cereals contains both types of fiber: soluble and insoluble.
Soluble fiber
This type of fiber dissolves in water to form a gel-like material in your gut, helping to slow down digestion. This slower digestion process is beneficial because it helps regulate blood sugar levels and can lower cholesterol.
High fiber cereal rich in soluble fiber, like oatmeal and barley, helps stabilize blood sugar and keeps your heart healthy.
Insoluble fiber
Unlike its soluble counterpart, insoluble fiber doesn’t dissolve in water. It’s often found in the structural parts of plants and helps add bulk to your stool, promoting regular bowel movements and preventing constipation.
Insoluble fiber acts like “nature’s broom,” sweeping food quickly through your digestive system, which can help reduce your risk of bowel-related issues. High fiber grains like wheat bran, whole grains, as well as many vegetables are excellent sources of insoluble fiber.
Including both types of fiber in your diet through eating high fiber cereal can offer a number of health benefits.
What are the benefits of high fiber cereals?
Overall, high fiber cereal has many important health benefits given its high fiber content. Cereals with high dietary fiber help to slow digestion and stabilize blood sugar levels, as well as help to prevent heart disease and diabetes and promote overall health.
Fiber plays a huge role in supporting digestive health, promoting regular bowel movements and preventing the discomfort and bloating.
Benefits of high fiber cereal include: improved gut health, increased satiety, steady blood sugar and sustained energy.
Research shows that those who eat cereals with high dietary fiber are more likely to have diets higher in vitamins and minerals. Also, fiber has been shown to have a positive impact on calcium and bone health.
Many cereals high in fiber are also enriched with vitamins, minerals and you get another calcium boost if you add milk to your cereal bowl.
Emerging research also suggests that eating fiber rich diets can increase the diversity of the gut microbiome, and the microbiome has a role in preventing inflammation, making adding a high fiber cereal to your diet a great choice for your well being.
So given all the benefits of fiber, why not add cereals with high dietary fiber into your diet!
Finding breakfast cereals with high fiber
Cereals with high dietary fiber are those that list whole grains as some of their first ingredients. Below are some key ingredients and label information to look for so that you know you’re choosing a cereal that is high in fiber.
Ultimate 35 high fiber cereals list
I’ve crafted a guide to the top high fiber breakfast cereals, dietitian recommended.
It’s designed to assist you in picking the optimal high fiber cereal options for your diet, ensuring you’re not only getting the necessary fiber to fuel your day but also making choices that align with your health and wellness goals.
With this curated selection, adding more high fiber cereal to your daily routine becomes a breeze, helping you to start each day on the right foot.
Cereal | Fiber (g/serving) | Serving Size | Sugar (g/serving) | Calories (per serving) | Protein (g/serving) |
---|---|---|---|---|---|
All-Bran Bran Buds | 17 g | 1/2 cup | 12 g | 120 | 3 g |
Fiber One Original | 17 g | 2/3 cup | 0 g | 90 | 2 g |
Nature’s Path Smart Bran | 17 g | 2/3 cup | 8 g | 110 | 4 g |
Kashi GO® Cereal Original | 13 g | 1 1/4 cup | 8 g | 180 | 11 g |
Kashi GO® Lean Original | 12 g | 1 1/4 cup | 8 g | 200 | 13 g |
Kellogg’s® All-Bran® Original Cereal | 12 g | 2/3 cup | 8 g | 120 | 4 g |
Uncle Sam Original | 10 g | 3/4 cup | <1 g | 220 | 7 g |
Cascadian Farm Organic Hearty Morning Fiber | 10 g | 1 cup | 10 g | 220 | 4 g |
Trader Joe’s High Fiber Cereal | 9 g | 2/3 cup | 5 g | 80 | 4 g |
Kashi GO® Crunch | 9 g | 3/4 cup | 13 g | 190 | 9 g |
Nature’s Path Organic Optimum Power | 9 g | 1 cup | 9 g | 210 | 5 g |
General Mills Whole Wheat Chex | 8 g | 1 cup | 6 g | 210 | 6 g |
Post Shredded Wheat Spoon Size | 8 g | 1 1/3 cup | 0 g | 210 | 6 g |
Kashi GO® Honey Almond Flax Crunch | 8 g | 3/4 cup | 12 g | 200 | 9 g |
Nature’s Path Organic Flax Plus Multibran Flakes | 7 g | 1 cup | 5 g | 150 | 5 g |
Nature’s Path Heritage Flakes | 7 g | 1 cup | 5 g | 160 | 4 g |
Post Grape-Nuts | 7 g | 1/2 cup | 5 g | 200 | 6 g |
Kellogg’s Raisin Bran | 7 g | 1 cup | 17 g | 190 | 4 g |
Barbara’s Shredded Wheat | 7 g | 2 biscuits | 0 g | 170 | 6 g |
Ezekiel 4:9 Sprouted Whole Grain Cereal | 6 g | 1/2 cup | 1 g | 180 | 8 g |
Kashi Heart to Heart Honey Toasted Oat | 6 g | 1 cup | 7 g | 150 | 5 g |
Seven Sundays Wild & Free Blueberry Muesli | 6 g | 1/2 cup | 7 g | 240 | 7 g |
Kellogg’s Frosted Mini-Wheats | 6 g | 25 biscuits | 12 g | 210 | 6 g |
Barbara’s Original Puffins | 6 g | 1 cup | 6 g | 130 | 3 g |
Barbara’s Morning Oat Crunch | 6 g | 1 1/4 cup | 10 g | 210 | 6 g |
Kirkland Signature Nature’s Path Organic Ancient Grains with Almonds | 6 g | 3/4 cup | 9 g | 250 | 6 g |
Bob’s Red Mill 7 Grain Hot Cereal | 6 g | 1/4 cup (dry) | 0 g | 150 | 6 g |
Arrowhead Mills Organic Oat Bran Flakes | 6 g | 1 cup | 6 g | 170 | 6 g |
Quaker Oatmeal Squares | 5 g | 1 cup | 9 g | 210 | 7 g |
Nature’s Path Organic Flax Plus Pumpkin Seed Granola | 5 g | 3/4 cup | 10 g | 260 | 6 g |
Great Grains Banana Nut Crunch | 5 g | 1 cup | 10 g | 230 | 4 g |
Barbara’s Multigrain Spoonfuls | 5 g | 1 cup | 7 g | 140 | 5 g |
Bob’s Red Mill Organic Steel Cut Oats | 5 g | 1/4 cup | 0 g | 170 | 5 g |
Arrowhead Mills Organic Spelt Flakes | 5 g | 1 cup | 9 g | 190 | 6 g |
Cascadian Farm Organic Harvest Berry | 5 g | 1 cup | 5 g | 220 | 3 g |
My top 5 personal favorite high fiber cereal
1. Nature’s Path Heritage Flakes
This has been my all time favorite for years, especially topped with dried tart cherries and walnuts. Nature’s Path Heritage Flakes is loaded with 7 grams of fiber from ancient grains such as kamut, spelt, barley and quinoa.
With its crispy and crunchy texture and a wholesome and grainy flavor, plus 5 grams of protein it’s great for breakfast or as a snack.
2. Bob’s Red Mill Organic Steel Cut Oats
Steel cut oats are my go to morning high fiber breakfast. Bob’s Red Mill oats are chewy and nutty, high in fiber (5 grams) and protein (5 grams), they are a hearty and warming breakfast.
I top mine with chopped dates and walnuts, sometimes some fresh or frozen blueberries, and a splash of high protein milk to boost the protein content.
3. Quaker Oatmeal Squares
Quaker Oatmeal Squares are a favorite staple in our house. They have crunchy and crispy texture and a slightly sweet and oat-y flavor and are sturdy enough to toss into a baggie with nuts and dried fruits to make a trail mix.
They’re high in fiber, with 5 grams, and 7 grams of protein, making them a filling and satisfying high fiber breakfast, especially with the touch of brown sugar and molasses.
4. Nature’s Path Organic Flax Plus Pumpkin Seed Granola
Nature’s Path Organic Flax Plus Pumpkin Seed Granola is a crunchy and nutty granola with flaxseed and pumpkin seeds, lightly sweetened with cane sugar. It has 5 grams of fiber and 6 grams of plant-based protein per serving, as well as omega-3 fatty acids.
It makes a great topping for yogurt, as it adds texture, flavor, and nutrition to your breakfast or snack. You can also enjoy it with milk, fruit, or by itself.
5. Barbara’s Multigrain Spoonfuls
Barbara’s Multigrain Spoonfuls is a crunchy and flavorful cereal with oat bran, wheat, and corn, lightly sweetened with cane sugar and molasses. It has 5 grams of fiber and 5 grams of protein per serving.
Enjoy for breakfast or snack, on top of yogurt, mixed into a trail mix or tossed together with some of these other high fiber cereal options to make a flavorful breakfast mix.
How much fiber do you need each day?
The general recommendation for fiber is 25 grams for females and 38 grams for males. But you might be surprised to find out that most people only eat about half of that amount, and athletes and active individuals may need even more!
How to add high fiber cereal into your diet
High fiber cereal is versatile, going beyond just breakfast. It’s a perfect way to sneak fiber into your diet, any time of day—whether you’re craving a snack, looking to boost your meals, or seeking that extra crunch for your dishes.
Although most often people choose to eat cereal at breakfast with milk, you can add these high fiber breakfast cereals into your diet many other ways.
- Top your regular cereal with high fiber cereal, or mix half and half
- Sprinkle non-sweetened high fiber cereal on salads, grain bowls or casseroles
- Add into low fat greek yogurt to make a fresh berry parfait
- Eat dry high fiber 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 cereals with high dietary fiber as a topping for ice cream or frozen yogurt
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.
Wrap up
And there we go! This list of high fiber cereals is your go-to guide for kicking off your day right. Isn’t it amazing how just tweaking your cereal choice can be such a game-changer for boosting your mood and energy levels?
Let’s not forget: your breakfast is more than a meal—it’s the essential fuel that sets the tone for your entire day. So, why not make it count with options that tick both the delicious and nutritious boxes? Here’s to embracing fiber-rich mornings.
Check out our blog post on 11 ways to add more whole grains to your day.
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Stephanie Magill, MS, RD, CD, FAND has over 22 years of experience in public health and nutrition. As a performance registered dietitian nutritionist, Stephanie specializes in sports nutrition and provides simple and actionable information so that athletes can be well fueled for high performance on and off the field. Stephanie has a Master’s Degree in Nutrition and is a Fellow of the Academy of Nutrition and Dietetics.