High Fiber Low Sugar Cereal Ultimate Guide to Fuel Your Mornings


If you’re on the hunt for a breakfast option that fuels your day and adds a boost of fiber to your diet, without the added sugar, high fiber low sugar cereal is the way to go. 

Many of us aim to kickstart our mornings with something healthy and satisfying, yet navigating the cereal aisle can be overwhelming with options ranging from sugar-laden treats to those that taste like cardboard. 

Finding that perfect balance—cereals that meet both your nutritional needs and taste preferences—is key.

As a dietitian, my mission is to guide you through the selection process, highlighting how to choose a cereal that aligns with your health goals.

My dietitian recommended list of high fiber low sugar cereals is your go to guide. 

high fiber low sugar cereal in white bowls lined up

What is fiber and why do you need it?

Fiber, an indigestible type of carbohydrate, plays a pivotal role in our digestive health and overall well-being. It aids in:

  • Promoting feelings of fullness, which can help in weight management
  • Lowering cholesterol levels, reducing heart disease and stroke risk
  • Stabilizing blood sugar levels, crucial for diabetes prevention and management
  • Ensuring regular bowel movements, preventing constipation
  • Supporting gut health, enhancing immunity and mood

There are two main types of fiber: soluble and insoluble.

Soluble fiber dissolves in water, forming a gel-like substance that helps lower cholesterol and glucose levels. Insoluble fiber, on the other hand, helps food move through your digestive system, reducing the risk of constipation.

Aiming for a daily intake of 25 to 38 grams of fiber is recommended, yet many of us fall short of this goal, getting only half of the recommended amount.

Eating high fiber low sugar cereal can significantly contribute to meeting these fiber requirements.

How to choose a high fiber low sugar cereal

When selecting your high fiber low sugar cereal, consider the following:

  • Serving size: Ensure you’re comparing similar serving sizes across different brands to get an accurate sense of fiber and sugar content.
  • Fiber content: Look for cereals offering at least 5 grams of fiber per serving to make a substantial contribution to your daily intake.
  • Sugar content: Opt for cereals with less than 8 grams of sugar per serving to minimize added sugar consumption.
  • Whole grains: Whole grains should be the primary ingredient, offering more nutrients than refined grains.
  • Additives: Choose cereals free from artificial colors, flavors, and preservatives.
How to choose high fiber low sugar cereals

What are the best high fiber low sugar cereals?

Generally, the best high fiber low sugar cereal are those with at least 5 grams of fiber per serving, and less than 8 g of sugar per serving.

Hot cereal, like oatmeal, and other whole grain cereals with no added sugar or sweeteners tend to be lower in overall sugar content. And they’re also generally cereals with high dietary fiber.

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
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
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
Uncle Sam Original10 g3/4 cup<1 g220
high fiber low sugar cereals

Adding sweetness and flavor to your cereal

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

To add natural sweetness and a nutritional boost to your cereal, consider topping it with fresh or dried fruits.

Berries, bananas, and apples are fantastic choices, providing antioxidants, additional fiber, anti-inflammatory benefits and a touch of sweetness to satisfy.

Another option is to mix a higher sugar cereal with a high fiber low sugar cereal to reduce the amount of added sugar per serving.

bowl of dry high fiber low sugar cereal topped with dried fruit, on a table with banana, grapes, strawberry

High fiber low sugar cereals beyond breakfast

Don’t limit high fiber low sugar cereal to the morning. They can be a crunchy addition to yogurt, a fiber boost in your homemade trail mix, topped on salad or a casserole, or even mixed into baked goods.

The versatility of these cereals makes them a valuable staple anytime of the day. Read our post on cereals with high fiber for more ideas. And keep reading to boost your fiber intake with high fiber bread and high fiber smoothies.

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