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.

high fiber cereal

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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.

image of types of fiber, soluble vs insoluble, for what fibers are in high fiber cereal

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.

Oats and Nuts in Gray Bowl

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.

look for these words on high fiber cereals: Whole grains, Oats
Millet, Spelt, Quinoa, Whole wheat
Wheat bran, Amaranth,  Rice bran, Corn bran, Buckwheat
  • At least 5 grams of fiber per serving (20% DV) or more
  • Have a whole grain as the first ingredient
  • Less than 10 grams of sugar per serving
  • Less than 3 grams of fat per serving (preferably from healthy sources such as nuts or seeds)
  • Less than 200 milligrams of sodium per serving
  • No artificial colors, flavors, preservatives, or sweeteners
  • Other beneficial nutrients such as protein, vitamins, and minerals

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.

CerealFiber (g/serving)Serving SizeSugar (g/serving)Calories (per serving)Protein (g/serving)
All-Bran Bran Buds17 g1/2 cup12 g1203 g
Fiber One Original17 g2/3 cup0 g902 g
Nature’s Path Smart Bran17 g2/3 cup8 g1104 g
Kashi GO® Cereal Original13 g1 1/4 cup8 g18011 g
Kashi GO® Lean Original12 g1 1/4 cup8 g20013 g
Kellogg’s® All-Bran® Original Cereal12 g2/3 cup8 g1204 g
Uncle Sam Original10 g3/4 cup<1 g2207 g
Cascadian Farm Organic Hearty Morning Fiber10 g1 cup10 g2204 g
Trader Joe’s High Fiber Cereal9 g2/3 cup5 g804 g
Kashi GO® Crunch9 g3/4 cup13 g1909 g
Nature’s Path Organic Optimum Power9 g1 cup9 g2105 g
General Mills Whole Wheat Chex8 g1 cup6 g2106 g
Post Shredded Wheat Spoon Size8 g1 1/3 cup0 g2106 g
Kashi GO® Honey Almond Flax Crunch8 g3/4 cup12 g2009 g
Nature’s Path Organic Flax Plus Multibran Flakes7 g1 cup5 g1505 g
Nature’s Path Heritage Flakes7 g1 cup5 g1604 g
Post Grape-Nuts7 g1/2 cup5 g2006 g
Kellogg’s Raisin Bran7 g1 cup17 g1904 g
Barbara’s Shredded Wheat7 g2 biscuits0 g1706 g
Ezekiel 4:9 Sprouted Whole Grain Cereal6 g1/2 cup1 g1808 g
Kashi Heart to Heart Honey Toasted Oat6 g1 cup7 g1505 g
Seven Sundays Wild & Free Blueberry Muesli6 g1/2 cup7 g2407 g
Kellogg’s Frosted Mini-Wheats6 g25 biscuits12 g2106 g
Barbara’s Original Puffins6 g1 cup6 g1303 g
Barbara’s Morning Oat Crunch6 g1 1/4 cup10 g2106 g
Kirkland Signature Nature’s Path Organic Ancient Grains with Almonds6 g3/4 cup9 g2506 g
Bob’s Red Mill 7 Grain Hot Cereal6 g1/4 cup (dry)0 g1506 g
Arrowhead Mills Organic Oat Bran Flakes6 g1 cup6 g1706 g
Quaker Oatmeal Squares5 g1 cup9 g2107 g
Nature’s Path Organic Flax Plus Pumpkin Seed Granola5 g3/4 cup10 g2606 g
Great Grains Banana Nut Crunch5 g1 cup10 g2304 g
Barbara’s Multigrain Spoonfuls5 g1 cup7 g1405 g
Bob’s Red Mill Organic Steel Cut Oats5 g1/4 cup0 g1705 g
Arrowhead Mills Organic Spelt Flakes5 g1 cup9 g1906 g
Cascadian Farm Organic Harvest Berry5 g1 cup5 g2203 g
35 breakfast cereals high fiber
Bowl of Cooked Foods Beside Spoon

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.

high fiber cereal options on store shelves

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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