The 7 Best High Fiber Cereals to Eat
High fiber cereals are not just a tasty way to kickstart your day, but they also keep your digestion in check and provide essential nutrients for your body. With so many options out there, it can be hard to pick which cereal is best for you!
To help narrow down your choices, here is a roundup of some of the top high-fiber cereals on the market today – featuring nutritional facts and unique flavors so that you find the perfect breakfast fit.
Read on to learn about all these delicious options and jumpstart your mornings with high fiber goodness!
Contents
What Are High Fiber Cereals?
High fiber cereals are a fantastic way to start your day, providing you with a healthy portion of the daily recommended fiber intake.
Fiber is very important for a healthy digestive system and can totally help with weight management by making you feel fuller for longer!
High fiber cereals often include ingredients like whole grains (such as oats, wheat, barley, and rye), nuts and seeds, and sometimes dried fruit.
These cereals come in many forms, including flakes, puffs, granola, biscuits, and muesli. They offer a crunchy, satisfying breakfast option that’s not only good for your gut but also delicious.
Types of Fiber
So, there are these two main types of dietary fiber, you know: soluble and insoluble. Each type has unique health benefits and is found in different foods.
- Soluble Fiber: This kind of fiber dissolves in water and forms a gel-like substance. It can help bring down blood cholesterol and glucose levels. You can find soluble fiber in peas, oats, barley, beans, citrus fruits, carrots, and apples.
- Insoluble Fiber: This fiber type helps things move along in your digestive system, adding bulk to your stools. So, if you struggle with constipation or irregular stools, it can really help you out. Whole-wheat flour, corn bran, wheat bran, nuts, beans, cauliflower, green beans, oat bran, and potatoes are good sources of insoluble fiber.
The 7 Best High-Fiber Cereals to Eat
If you’re looking to increase your fiber intake, a bowl of high-fiber cereal can be a great start to your day. Here are seven of the best high-fiber cereals recommended:
- Uncle Sam Original Wheat Berry Flakes Cereal
- Original Shredded Wheat
- Nature’s Path Organic Kamut Puffs Cereal
- Nature’s Path Cereal Pouch Apple Cinnamon
- Barbara’s Puffins Original Cereal
- Nature’s Path Organic Cereal Heritage Crunch
- Fiber One Honey Clusters Breakfast Cereal
Prices mentioned here are based on the publication date and are subject to possible changes.
1. Uncle Sam Original Wheat Berry Flakes Cereal (Per Serving: 3/4 Cup 60G)
Uncle Sam Original Wheat Berry Flakes Cereal has made it to the list of best high-fiber cereals for numerous reasons. This wholesome, 100% whole grain cereal is rich in fiber, with less than 1g of sugar per serving. A healthy choice for reducing sugar intake!
How to Enjoy?
Uncle Sam Original Wheat Berry Flakes Cereal can be savored with a splash of your favorite milk or dairy alternative and topped with fresh fruits like berries for a nutritious kick.
Texture and Flavor
The cereal is made with toasted whole wheat berry flakes and flaxseed, providing a unique blend of flavors and textures. The toasted whole-grain wheat flakes offer a hearty, crunchy texture, while the flaxseeds add a subtle nutty flavor.
Nutritional Benefits
Each serving of Uncle Sam Original Wheat Berry Flakes Cereal contains 10 grams of fiber, which can keep your digestive system healthy. The cereal also contains less than 1 gram of sugar and provides a good source of ALA Omega-3, essential fatty acids that contribute to heart health.
Budget Consideration
In terms of budget, a 10-ounce box costs around $4.99, making it an affordable option for those seeking a high-fiber breakfast.
Nutritional Profile
As for its nutritional profile, per 3/4 cup serving, the cereal contains 220 calories, 0.5g saturated fat, 140mg sodium, less than 1g sugar, and 10 grams of fiber.
It’s worth noting that the cereal is a completely non-GMO food, which means it doesn’t contain any genetically modified organisms. As such, it’s a great choice for those who prefer natural and organic foods.
Note on Gluten Content
Finally, Uncle Sam Original Wheat Berry Flakes Cereal is not gluten-free as it is made with whole wheat berries. Hence, it might not be the best fit for individuals with celiac disease or those who have a gluten sensitivity.
However, for those without these dietary restrictions, this cereal is a nutrient-rich and fiber-packed choice to start the day.
2. Original Shredded Wheat (Per Serving: 1 1/3 Cups 60G)
Original Shredded Wheat has been a breakfast staple since 1893, made with 100% whole grain wheat. This fiber-rich cereal is an excellent choice for those seeking a wholesome and satisfying meal to start their day.
It is free from artificial sweeteners and added sugar, making it a healthy option for those looking to limit their sugar intake.
How to Enjoy?
Original Shredded Wheat can be enjoyed with a splash of cold milk and topped with fresh fruits like berries or bananas for added flavor. For a sweet twist, drizzle some honey or sprinkle a little brown sugar on top.
Texture and Flavor
Shredded wheat is recognized for its unique texture and flavor. The cereal is processed into long, shredded strands and then formed into pillow-shaped biscuits.
These biscuits provide a hearty and crunchy texture that pairs well with milk or your favorite plant-based alternative. The taste is simple yet satisfying, allowing the natural flavor of whole-grain wheat to shine.
Nutritional Benefits
Shredded wheat is a great fiber source, which helps with digestion and can even help you stay fit. One serving contains zero grams of sugar, making it a great choice for those watching their sugar intake. It’s made from whole grains, which are known to lower the risk of heart disease and type 2 diabetes, offering a bunch of health benefits.
Budget Consideration
As for the cost, a 16.4-ounce box of Original Shredded Wheat is priced at approximately $4.18, making it an affordable choice for a nutritious breakfast.
Nutritional Profile
Regarding its nutritional profile, per serving, Original Shredded Wheat contains approximately 210 calories, 1g fat, 0g saturated fat, 0mg cholesterol, 10mg sodium, 40g carbohydrates, 6 grams of fiber, 0g sugar, and 5g protein. It’s also non-GMO, which means it doesn’t contain any genetically modified organisms.
Note on Gluten Content
Original Shredded Wheat is not gluten-free as it is made with whole grain wheat. Therefore, it may not be suitable for those who have sensitivity to gluten. However, for those without these dietary restrictions, this cereal is a fiber-rich and nutrient-packed choice to start the day.
3. Nature’s Path Organic Kamut Puffs Cereal (Per Serving: 1 Cup 16G)
Nature’s Path Organic Kamut Puffs Cereal has made its way to the list of best high-fiber cereals due to its simple, wholesome ingredients and impressive nutritional profile.
Made from organic, whole-grain Kamut Khorasan wheat kernels, this cereal is air-popped to create a delicately crispy texture.
How to Enjoy?
Kamut Puffs can be enjoyed in many ways. They are perfectly delicious when served with dairy milk or plant-based milk for breakfast. You can also add them to your favorite yogurt or use them as a topping for a smoothie bowl. Their neutral flavor makes them a versatile addition to various recipes.
Texture and Flavor
The cereal offers a unique texture that is both light and crunchy due to the air-popping process. In terms of flavor, Kamut Puffs have a mild, slightly nutty taste that allows the natural flavor of the Kamut Khorasan wheat to shine through.
Budget Consideration
A 6-ounce bag of Nature’s Path Organic Kamut Puffs Cereal costs around $49.19 for a case of 12, making it a budget-friendly option for those seeking a high-fiber cereal.
Nutritional Benefits
Each serving of Nature’s Path Organic Kamut Puffs Cereal contains a good amount of fiber content, contributing to the daily recommended intake. It’s worth noting that this cereal has no added sugar, making it an excellent choice for those mindful of their sugar intake.
Nutritional Profile
Per serving, Nature’s Path Organic Kamut Puffs Cereal contains approximately 50 calories, 0g fat, 0mg cholesterol, 0mg sodium, 11g carbohydrates, 2 grams of fiber, 0g sugar, and 2g protein. It’s also certified organic and non-GMO, meaning it doesn’t contain any genetically modified organisms.
Note on Gluten Content
Kamut Khorasan wheat is an ancient grain that contains gluten, so Nature’s Path Organic Kamut Puffs Cereal is not suitable for those with celiac disease or a sensitivity to gluten. However, for those without these dietary restrictions, this cereal is a high-fiber and nutrient-rich choice for healthy eating.
4. Nature’s Path Cereal Pouch Apple Cinnamon (Per Serving: 1 Packet 50G)
Nature’s Path Cereal Pouch Apple Cinnamon is celebrated as the best high-fiber cereal due to its impressive nutritional profile and delicious flavor.
Made with organic ingredients, this cereal blends hearty whole grains, tangy dried apple pieces, and a hint of cinnamon, offering a wholesome and satisfying breakfast experience.
How to Enjoy?
This hot cereal is easy to prepare – just add hot water or milk. Its rich apple-cinnamon flavor is delightful on its own, but you can also enhance it with fresh fruits or nuts for added texture and nutrition.
Texture and Flavor
This cereal offers a comforting, creamy texture thanks to the whole-grain oats, which are complemented by the chewy bits of dried apple. Cinnamon adds a warm, spicy touch that perfectly complements the sweet apple.
Budget Consideration
A 14-ounce pouch of Nature’s Path Cereal Pouch Apple Cinnamon, which contains eight packets, is priced at approximately $3.29. This cost-effective option makes it an easy addition to your healthy eating routine.
Nutritional Benefits
Each serving of Nature’s Path Cereal Pouch Apple Cinnamon delivers 35g of whole grains, contributing significantly to your daily fiber intake.
Nutritional Profile
Per serving, this cereal contains approximately 210 calories, 2.5g fat, 0mg cholesterol, 75mg sodium, 40g carbohydrates, 4 grams of fiber, 13g sugar (from dried apple and cane sugar), and 5g protein. It’s made from non-GMO ingredients and is certified organic.
Note on Gluten Content
While oats are naturally gluten-free, they can sometimes be contaminated with gluten if they’re processed in facilities that also handle wheat.
The product packaging for this cereal does not specify that it is gluten-free, so those with celiac disease or gluten sensitivity should check with the manufacturer to ensure it’s safe for them to eat.
5. Barbara’s Puffins Original Cereal (Per Serving: 1 Cup 40G)
Barbara’s Puffins Original Cereal has earned its place on the list of best high-fiber cereals due to its nutritional richness and delightful taste. This cereal is made with whole grains, making it a fiber-rich option for those who want to boost their daily fiber intake.
How to Enjoy?
This versatile cereal can be enjoyed in many ways. You can eat the cereal with dairy or plant-based milk for breakfast, add it to your yogurt for a crunchy twist, or even snack on it straight from the box.
Texture and Flavor
Barbara’s Puffins Original Cereal offers a unique, light, and crunchy texture that is very enjoyable to eat. The flavor is mildly sweet, allowing the natural whole-grain taste to shine, with no overpowering sugar content.
Budget Consideration
A 10 oz box of Barbara’s Puffins Original Cereal costs approximately $3.99, making it an affordable choice for a high-fiber cereal.
Nutritional Benefits
Each serving of Barbara’s Puffins Original Cereal contains a good amount of fiber, contributing to your daily recommended intake. This cereal is also low in sugar, making it a great option for those who are watching their sugar intake.
Nutritional Profile
Per serving, Barbara’s Puffins Original Cereal contains approximately 90 calories, 1g fat, 0mg cholesterol, 150mg sodium, 23g carbohydrates, 5g fiber, 5g sugar, and 2g protein. It’s made from non-GMO ingredients and is certified vegan.
Note on Gluten Content
While the product packaging does not specify that it is gluten-free, those with celiac disease or gluten sensitivity should check with the manufacturer to ensure it’s safe for them to eat.
6. Nature’s Path Organic Cereal Heritage Crunch (Per Serving: 3/4 Cup 55G)
Nature’s Path Organic Cereal Heritage Crunch has earned its place on the list of best high-fiber cereals due to its nutritional value and unique taste.
This crunchy cereal is made with ancient grains such as KAMUT Khorasan wheat, spelt, barley, millet, and quinoa, making it a great choice for those looking to boost their fiber intake without artificial sweeteners.
How to Enjoy?
This versatile cereal can be enjoyed in a variety of ways. You can eat it with your choice of milk or plant-based milk for breakfast, add it to your yogurt for an extra crunch, or even enjoy it straight from the box as a snack.
Texture and Flavor
Nature’s Path Organic Cereal Heritage Crunch offers a satisfying crunch, thanks to its blend of whole grains and granola clusters. The flavor is augmented by a subtle sweetness from honey and cane sugar and a hint of cinnamon.
Budget Consideration
A 14 oz box of Nature’s Path Organic Cereal Heritage Crunch costs around $5.99, making it a budget-friendly option for a high-fiber cereal.
Nutritional Benefits
Each serving of Nature’s Path Heritage Crunch provides a substantial amount of fiber, contributing significantly to your daily recommended intake. This cereal is also low in sugar, making it a great option for those who are watching their sugar intake.
Nutritional Profile
Per serving, Nature’s Path Organic Cereal Heritage Crunch contains approximately 210 calories, 3g fat, 0mg cholesterol, 150mg sodium, 45g carbohydrates, 6g fiber, 10g sugar, and 6g protein. It’s made from non-GMO ingredients and is certified organic.
Note on Gluten Content
While the product packaging does not specify that it is gluten-free, those with celiac disease or gluten sensitivity should check with the manufacturer to ensure it’s safe for them to eat.
7. Fiber One Honey Clusters Breakfast Cereal (Per Serving: 1 Cup 54G)
Fiber One Honey Clusters Breakfast Cereal earns its spot on the list of the best high-fiber cereals due to its remarkable fiber content.
Each serving delivers an impressive 9 grams of dietary fiber, which equates to about 36% of the daily recommended value. Being high in fiber, this cereal can aid in maintaining a healthy digestive system and contribute to a well-rounded diet.
How to Enjoy?
This versatile cereal can be enjoyed in a variety of ways. You can enjoy it as a morning cold cereal with your choice of milk or add the honey cereal crunch to a homemade trail mix or yogurt for a fiber boost.
Texture and Flavor
Fiber One Honey Clusters offers crunchy flakes that are lightly sweetened with honey clusters, made with a touch of real honey. This combo gives a satisfying crunch and a sweet, flavorful start to the day.
Budget Consideration
A 17.5 oz box of Fiber One Honey Clusters Breakfast Cereal costs approximately $4.98, making it a cost-effective option among high-fiber cereals.
Nutritional Benefits of Fiber One Honey Clusters Breakfast Cereal
Each serving of Fiber One Honey Clusters provides 31g of whole grain, which contributes significantly to the recommended daily intake of at least 48g. This high-fiber cereal also provides essential vitamins and minerals, making it a nutritious choice.
Nutritional Profile
Fiber One Honey Clusters Breakfast Cereal contains approximately 160 calories, 1.5g fat, 0mg cholesterol, 220mg sodium, 45g carbohydrates, 9g fiber, 10g sugar, and 3g protein per serving.
Note on Gluten Content
There is no information available regarding whether Fiber One Honey Clusters Breakfast Cereal is gluten-free. Those with gluten sensitivity should check the product packaging for more information.
What Happens if You Eat Cereal Every Day?
Eating cereal every day can be a convenient and nutritious choice, but it’s essential to strike the right balance.
Many cereals, especially fiber-rich cereals, can be a fantastic way to boost your fiber intake, which is crucial for digestive health and overall well-being. However, consuming too much fiber can have its drawbacks.
It’s important to monitor how much fiber you’re getting, as exceeding the recommended daily value of fiber intake, typically around 25 grams for adults, can lead to digestive system discomfort, including bloating and gas.
To maintain a healthy diet, enjoy cereal in moderation and pay attention to the grams of fiber per serving, ensuring it aligns with your daily dietary goals.
So, What Are the Best High Fiber Cereals to Eat?
In conclusion, choosing the right high-fiber cereal can be a tasty and nutritious way to boost your daily intake of dietary fiber. While there are many options out there, these seven cereals stand out due to their impressive nutritional profiles and delicious flavors.
Whether you prefer a sweeter or more natural-tasting cereal, these top picks offer something for everyone. From gluten-free options to ancient grains and non-GMO ingredients, these cereals provide a range of benefits that go beyond just fiber content.
Next time you’re in the cereal aisle, keep an eye out for these top high-fiber cereals.
