If you’re looking to increase your fiber intake, high fiber cereal is a great way to do just that.
Fiber, a crucial dietary component, has been linked to so many health benefits, but many of us are falling far short of the recommended amounts.
Starting your day with a bowl of high fiber cereal for breakfast is a simple way to incorporate more dietary fiber into your daily intake.
As a registered dietitian, I’m here to help make your health goals feel easy and doable! In this article, I’ll share my top picks of high fiber cereals. Plus, I’ll share some other tips and strategies for reaching your goal.
Grab a spoon and let’s dive in.
This post may contain affiliate links.
What is high fiber cereal?
Did you know that a majority of Americans consume cereal at least once a week?
This crunchy bowl full of goodness isn’t just for breakfast, either. Whether you’re enjoying a bowl at the crack of dawn, munching on it as an afternoon snack, or treating yourself to a late-night nibble, cereal can offer a significant boost to your daily nutrition if you pick the right box.
What counts as high fiber? A high fiber cereal is one that meets at least 20% of your recommended needs in a single serving.
Women need 25 grams of fiber per day, so a high fiber cereal would have 5 grams of fiber per serving.
Men need 38 grams of fiber per day, which means that they need 7.5 grams of fiber per serving for a cereal to count as “high fiber.”
While this doesn’t need to be a hard rule that you follow, it’s a good guideline to use when you’re checking out nutrition labels.
Benefits of high fiber cereal
High fiber intake plays a pivotal role in maintaining overall health and well-being. One of fiber’s most impressive benefits is that it can lower cholesterol levels.
It does this by binding with cholesterol particles in your digestive system and moving them out of the body before they’re absorbed. As a result, getting enough fiber in your diet can decrease your risk for heart disease.
Hitting your daily fiber goals also plays a crucial part in stabilizing your blood sugar levels. It slows down the absorption of sugar into your bloodstream, preventing sudden spikes in blood glucose and insulin levels, making it particularly beneficial for individuals with diabetes.
But that’s not all! Eating enough fiber can improve your gut health by diversifying your microbiome — the community of friendly bacteria residing in your gut. A diverse microbiome is associated with better health outcomes, including improved immunity and digestive health.
Feeling full and satisfied for longer is another huge benefit of eating a fiber rich diet. By adding bulk to your meals and absorbing water, fiber enhances feelings of fullness, helping curb overeating and snack cravings.
This benefit of fiber is particularly beneficial for weight loss, as it can help us to feel satisfied, not restricted or hungry.
25 Best High Fiber Cereal Picks from an RD
In this dietitian-approved round-up, I’ll share my top picks for cereals that are high in fiber and worth giving a try. There are so many different types of cereals, you’re sure to find one in this list that you enjoy. PS: if you want this entire article and list sent straight to your inbox, click here!
1. Kashi GOⓇ Honey Almond Flax Crunch
One of my long-time high fiber breakfast cereals is Kashi GOⓇ Honey Almond Flax Crunch because of its taste, texture and nutrition content. This high fiber cereal is an excellent source of ALA omega-3 fatty acids, thanks to the addition of flax seeds.
The blend of whole grain oats, crispy rice, and crunchy almond slivers makes for a great texture while the honey adds a hint of sweetness. It also contains 9 grams of protein per serving, ensuring that your breakfast will keep you feeling full and satisfied.
Fiber per ¾ cup serving: 8 grams
Give it a try: Buy on Amazon
2. Cascadian Farm Organic Hearty Morning Fiber Cereal
This high fiber cereal from Cascadian Farm is a combination of whole grain flakes and bran sticks and slightly sweet, making for a super crunchy texture and hearty cereal. Personally, I love having this one with milk and sliced bananas.
The very first ingredient is whole grain wheat, which is always a green flag that it’s probably a high fiber choice. Other fiber-contributing ingredients on the list are whole grain oats, wheat bran and oat fiber.
Fiber per 1 cup serving: 10 grams
Give it a try: Buy on Amazon
3. Post Great Grains Cereal, Crunchy Pecan
Post Great Grains Cereal, Crunchy Pecan makes it into my top picks for high fiber cereals because of its unique flavor and textural profile. The cereal combines crunchy whole grain flakes with the nutty goodness of pecans, offering a healthy and delicious start to your day.
The crunchy bite of the pecans and clusters coupled with the hearty whole grain flakes gives it a granola-like texture that you’ll love.
Fiber per ¾ cup serving: 5 grams
Give it a try: Buy on Amazon
4. Grape Nuts Original Breakfast Cereal
This classic breakfast option has a super simple ingredients list of whole grain wheat flour, malted barley flour, salt and dried yeast (plus vitamins and minerals). It also has 0 grams of added sugar which is a major win.
The texture of Grape Nuts is great for having with milk but also adds lots of high fiber crunch to your favorite yogurt.
Fiber per ½ cup serving: 7 grams
Give it a try: Buy on Amazon
5. General Mills Wheat Chex Breakfast Cereal
Wheat Chex is the whole wheat version of long-time favorite chex cereal which is usually made with rice, but it’s made with high fiber whole wheat. It’s also a good source of several vitamins and minerals.
You can use this high fiber Chex cereal with milk or make your favorite snack mix with it!
Fiber per 1 cup serving: 8 grams
Give it a try: Buy on Amazon
6. Fiber One Honey Clusters Breakfast Cereal
Fiber One Honey Clusters is another highly recommended high fiber cereal. Each delicious serving comprises whole-grain wheat and corn clusters flavored with a touch of honey, providing a delightful blend of sweetness and crunch.
The cereal is a fantastic source of dietary fiber, ensuring that you reach your daily intake with ease. The cereal is also free from artificial flavors and colors.
Fiber per 1 cup serving: 10 grams
Give it a try: Buy on Amazon
7. Fiber One Bran Sticks
This is the classic Fiber One bran sticks that we typically think of when we think of high fiber cereal. While this is one of the highest fiber cereals per serving with 18 grams, it may be a bit bland for some (and too high fiber for others).
But, if you enjoy the classic bran sticks, this is a fabulous option. You can also use a food processor to blend these bran sticks into a “flour” and use in baked goods or even as a high fiber breading.
Fiber per ⅔ cup serving: 18 grams
Give it a try: Buy on Amazon
8. Post Raisin Bran Cereal
There are lots of fancy new cereals on the market, but don’t forget about the old tried and true ones. You may be surprised to hear that classic Raisin Bran is a great high fiber cereal option! The fiber comes from whole grain wheat and wheat bran.
Raisin bran is a great high fiber option that’s slightly sweet and provides lots of nostalgic flavor, too!
Fiber per 1 cup serving: 9 grams
Give it a try: Buy on Amazon
9. Kashi GOLEAN Original Cereal
This cereal is described as “plant protein and multigrain cereal with fiber and a touch of honey”. It’s made with a seven whole grain honey puff cereal and Kashi seven whole grains & sesame flour, along with some other ingredients.
If you love a lot of texture and different components in your cereal, this is a great high protein and high fiber option
Fiber per 1 ¼ cup serving: 13 grams
Give it a try: Buy on Amazon
10. Nature’s Path Organic Heritage Flakes Multigrain Breakfast Cereal
Nature’s Path Heritage Flakes Cereal is another fantastic high-fiber cereal option.
Made with a wholesome mix of ancient grains such as KamutⓇ Khorasan wheat, oats, spelt, barley, millet, and quinoa, this cereal delivers a remarkable 7 grams of fiber per serving. It’s also packed with 5 grams of protein, adding to its satiety factor.
Fiber per 1 cup serving: 7 grams
Give it a try: Buy on Amazon
11. Nature’s Path Organic Maple Pecan Crunch
Another great high-fiber option from Nature’s Path. This maple pecan crunch cereal is a source of omega-3s, certified organic, non-GMO, and vegan.
The ingredients list is full of wholesome high fiber ingredients like whole wheat meal, wheat bran, whole grain rolled oats, pecans, flax meal and oat bran.
Fiber per 1 cup serving: 6 grams
Give it a try: Buy on Amazon
12. Cascadian Farm Organic Mixed Berry Cereal, No Added Sugar
These high fiber cereal flakes from Cascadian Farm are a great no added sugar option. Instead, they’re sweetened with date powder, dried blueberries and dried strawberries.
The high fiber content comes from whole grain wheat and dried fruit.
Fiber per 1 ¼ cup serving: 6 grams
Give it a try: Buy on Amazon
13. Kellogg’s Frosted Mini-Wheats
Another classic breakfast option: frosted mini wheats. The main ingredients are whole grain wheat and sugar (there’s 12 grams of added sugar, which is a little high if you’re on the lookout for that).
This cereal option isn’t as high as some others, but it’s still a good option if you’re a Mini Wheats fan.
Fiber per 25 biscuits: 6 grams
Give it a try: Buy it on Amazon
14. Food For Life Organic Ezekiel 4:9 Sprouted Crunchy Cereal Golden Flax
Similar to Ezekiel bread, this Ezekiel cereal is made from organic ingredients like sprouted wheat, golden flax seeds, sprouted barley, sprouted millet, sprouted lentils, sprouted soybeans, malted barley and sprouted spelt.
This isn’t a sweet cereal so it would be a great option to pair with fruit like berries or sliced bananas.
Fiber per ½ cup serving: 7 grams
Give it a try: Buy on Amazon
15. Kashi GO Toasted Berry Crisp
This is another great high fiber cereal option from Kashi. It’s made with whole grain oats, soy flakes, wheat sticks and the Kashi Seven Whole Grain and Sesame Flour, along with added chicory root fiber and dried fruit.
If you like a sweeter fruity cereal, this is a great high fiber option for you.
Fiber per ¾ cup serving: 9 grams
Give it a try: Buy on Amazon
16. Great Grains Raisins Dates and Pecans Breakfast Cereal
This high fiber cereal is made with crunchy clusters and flakes paired with sweet dried fruit like raisins and dates.
It’s definitely not the highest fiber on the list, but if you like a lot of texture and crunch, you’ll definitely love this one. There’s also no artificial flavors or high fructose corn syrup, and only has 4 grams of added sugar per serving.
Fiber per ¾ cup serving: 5 grams
Give it a try: Buy on Amazon
17. General Mills Oatmeal Crisp
This oatmeal crisp is an affordable high fiber option made from whole grain oats, whole grain wheat, and almonds. It does have more added sugar than many of the others, so it may not be the best option if you’re looking for low sugar specifically.
If you’re a fan of oat clusters in your cereal, you’ll probably enjoy this one!
Fiber per 1 cup serving: 6 grams
Give it a try: Buy on Amazon
18. Nature’s Path Organic Flax Plus Multibran Flakes Cereal
Another great option from Nature’s Path is their Multibran Flakes. They’re an excellent source of ALA omega-3s along with fiber, making them an all around nutritious choice.
These are a little bit more exciting than your classic bran flakes because they’re a combination of whole wheat flour, wheat bran, and flax seeds. They’re also slightly sweetened to take the edge off that “bran” flavor.
Fiber per 1 cup serving: 7 grams
Give it a try: Buy on Amazon
19. Poop Like a Champion High Fiber Cereal Cinnamon Toast
Yes, that’s the actual name. It’s on the pricey side but definitely lives up to its high fiber name with an impressive 19 grams of fiber per ⅓ cup serving, most of it being insoluble fiber. It’s made with corn bran and also contains whole grain sorghum flour, ground psyllium fiber and inulin.
This cereal has the highest amount of fiber by far, especially because it’s only a ⅓ cup serving size. If you’re looking for something that packs a super high fiber punch, this is definitely it. Just keep in mind that if you have a sensitive belly, this one may be too much.
Fiber per ⅓ cup serving: 19 grams
Give it a try: Buy on Amazon
20. Catalina Crunch Keto Cereal Cinnamon Toast
This cereal has gained popularity for being a zero sugar, high fiber, high protein version of the nostalgic Cinnamon Toast Crunch. The reviews are mixed, but I think it’s a great option with my only real gripe being the price tag.
It’s made with “Catalina Flour” which is a blend of pea protein, potato fiber, corn fiber, and chicory root. It’s sweetened with stevia extract and monk fruit extract which is how they’re able to keep it 0 grams of added sugar.
Fiber per ½ cup serving: 9 grams
Give it a try: Buy on Amazon
21. Three Sisters Barbara’s Morning Oat Crunch Original Cereal
These crunchy oat squares are made from whole grain oats and whole grain wheat and sweetened with sugar. It also contains pea protein concentrate which contributes to its 7 grams of protein per serving.
This one is very popular and has great reviews on Amazon.
Fiber per 1 ¼ cup serving: 6 grams
Give it a try: Buy on Amazon
22. Basic 4 Heart Healthy Cereal- Fruit and Nut Fiber Cereal
This cereal doesn’t have quite as much fiber as many of the options of this list, but still provides a good amount of fiber per serving and is definitely one of the tastier options.
It’s a combination of coated vanilla clusters, crispy multigrain flakes, sweet and tangy fruit, crispy rice puffs, and crunchy almonds.
Fiber per 1 cup serving: 5 grams
Give it a try: Buy on Amazon
23. Uncle Sam Original Wheat Berry Flakes
This toasted whole wheat berry flakes and flaxseed cereal only has 4 whole food ingredients, making it a great choice if you’re a fan of a simple ingredients list.
This is a great no added sugar option with 3.5mg of iron and 8 grams of protein per serving, too!
Fiber per ¾ cup serving: 8 grams
Give it a try: Buy on Amazon
24. Post Wheat ‘N Bran Shredded Wheat
Shredded Wheat is another classic, wholesome, high fiber cereal that’s been around for years.
The light and crispy texture of whole wheat biscuits is perfect for serving with milk or even enjoying as a high fiber snack.
Fiber per 1 ⅓ cup serving: 8 grams
Give it a try: Buy on Amazon
25. Kellogg’s All-Bran Buds
Last but not least in my list of favorite high-fiber cereals is Kellogg’s All-Bran Buds. This classic choice has stood the test of time, providing a rich source of dietary fiber for years. It’s very similar in texture to Grape Nuts cereal.
It’s high fiber content comes from wheat bran and psyllium seed husk. With a subtly sweet flavor and a satisfyingly crisp texture, this cereal is not only nutritious but also delightful to taste.
Fiber per ½ cup serving: 17 grams
Give it a try: Buy on Amazon
Tips for Choosing Your High-Fiber Cereal
Serving size
When selecting a high fiber cereal, the very first step is to take a peek at the nutrition facts panel and see what the suggested serving size is. All the information you see on this panel is based on this particular serving size.
So, the serving size listed on a cereal box might be more or less than what you would typically serve yourself.
For instance, if the cereal box indicates a serving size of 1/2 cup, but you tend to eat 1 cup of cereal at a time, you’ll be consuming double the calories, sugar, sodium, and of course, fiber, listed on the box.
Fiber content
Next, check the fiber content. Cereals with 5 grams or more per serving are considered high in fiber for women, and 7.5 grams per serving are high fiber for men.
Protein content
Many high fiber cereals are also higher in protein, so that may be something to look for if you’re trying to boost your daily protein intake too. I like to look for cereals that have at least 5 grams or so to help with satiety.
Ingredients
I also recommend taking a quick peek at the list of ingredients. The first ingredient listed should be a whole grain, as whole grains are naturally high in fiber.
Cereals are often fortified with vitamins and minerals and can help to close nutrient gaps. Sometimes people hear the recommendations of skipping ingredients that they can’t pronounce, but that can be misleading.
The scientific names for vitamins and minerals can actually be kind of tricky to pronounce, but they’re a benefit in your cereal bowl.
Sugar
Lastly, be mindful of the sugar content. Even some high fiber cereals can be high in sugar, so take a peek so you can make a choice that’s right for you.
The American Heart Association recommends no more than 25 grams of added sugar per day for women, and no more than 36 grams for men. No foods are off limits, but you can use those numbers as a reference point when you’re making your choice.
Boosting Your Cereal Even More
While high fiber cereal is already a nutritious choice, you can enhance its nutritional profile even further. By topping your bowl with fruits, particularly berries, you add an extra layer of vitamins, antioxidants, and (ta da!) fiber.
Berries such as strawberries, blueberries, and raspberries are not only vibrant and delicious but also packed with health-boosting nutrients.
Similarly, adding nuts and seeds to your morning cereal can provide a boost of healthy fats, protein, and fiber. Almonds, walnuts, flax seeds, and chia seeds, for instance, are excellent choices that enhance your breakfast’s textural appeal while fortifying it with essential nutrients.
One of my favorite high protein, high fiber breakfasts is topping Greek yogurt with berries and my favorite high fiber cereals.
Don’t make these mistakes…
While the benefits of fiber are immense, it’s very important to make SLOW changes to your fiber intake. Suddenly adding a large amount of fiber to your diet can lead to constipation (or diarrhea!), bloating, and significant discomfort.
The best approach is to add it slowly, giving your digestive system time to adjust.
Just as important is staying well-hydrated, especially as you up your fiber intake. If you dial up your fiber intake without enough water, you’re at risk of major risk of constipation. Slow and steady, with plenty of fluids, is best.
What if I don’t like high-fiber cereal?
If the recommended cereal isn’t cutting it for you and your taste buds, don’t eat it! I would never recommend that you force yourself to eat something that you don’t like.
You also have the option to mix a high-fiber cereal with your current favorite cereal so you get a winning combo of taste AND fiber.
You can also pack a lot of fiber into smoothies if you know what ingredients to pick. Here’s my favorite High-Fiber Smoothie Recipe. (P.S. It is also delicious as a popsicle if you pour the mixture into popsicle molds.)
Lastly, if you choose high fiber bread, your lunch can easily be a high-fiber meal, without taking a lot of time. I have a whole article on my favorite high fiber breads, too!
And PS don’t forget, if you want this entire article and list sent straight to your inbox, click here!
Key takeaways
In a world of fast-paced lifestyles and busy schedules, it can be challenging to find time to prioritize our health and increase our daily fiber. But with savvy choices, we can still nourish our bodies while also enjoying delicious food.
That’s why I’ve shared with you a roundup of high fiber cereals that not only taste good but also have numerous health benefits. From reducing cholesterol levels to aiding in digestion and weight management, these cereals are truly a powerhouse of nutrients.
And don’t forget that incorporating more fiber into your diet doesn’t have to be boring or bland. With the variety of options I’ve presented, you can easily find a high-fiber cereal that suits your taste buds.
But why stop there? If you want to take your healthy-eating journey to the next level, I invite you to check out my ebook filled with simple yet tasty recipes that will support you in feeling your best.
This comprehensive guide includes 30 delicious, nourishing recipes as well as a weekly shopping lists. I can’t wait for you to try the fajita skillet!
So let’s say goodbye to the myth that healthy food has to be boring and hello to a nourished and satisfied body. Grab your copy of my ebook now and start fueling your body with delicious and nutritious meals!
