4 Best High Fiber Cereals, Backed By a Nutritionist
As a functional nutritionist, it’s important to me to find (and share) the tastiest foods that offer exceptional nutritional value. In this article, I’ve rounded up the healthiest high fiber cereals currently on the market to help you start your day with a gut-healthy, fiber-filled punch!
Disclaimer: This article was written for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Please notes that although this article is backed by the most current evidence-based research, that may change over time.
Note: This article contains affiliate links which means that if you choose to buy a product by clicking on my link, I receive a small commission at no cost to you. Thanks so much for your support!
What is fiber?
Fiber is a type of carbohydrate found in plant-based foods! Fiber is different than other carbs like sugars and starches because it can’t be broken down by the human body. Instead, it passes through your digestive system intact, supporting a healthy gut. There are two types of fiber:
Soluble fiber
This type of fiber dissolves in water, so it actually turns into a gel-like substance in the digestive tract. You can find soluble fiber in foods like oats, legumes and fruits (like apples and oranges) and some veggies, too!
Insoluble fiber
This type of fiber adds bulk to the stool and does not dissolve in water. Insoluble fiber is commonly found in foods like whole grains, wheat bran, nuts, seeds, and many vegetables.
It’s important to note that many plant-based foods contain a combination of soluble and insoluble fiber! Both types of fiber support gut health, are beneficial for overall health and should be apart of a well-balanced diet.
Benefits of fiber
Incorporating fiber-rich foods into your diet can have numerous health benefits, including improved digestive health, weight management, and reduced risk of chronic conditions such as heart disease, type 2 diabetes, and certain cancers. The following benefits (1):
- Lowering cholesterol levels by binding to cholesterol and preventing its absorption
- Helping regulate blood sugar levels by slowing down the absorption of glucose and improving insulin sensitivity
- Promoting a feeling of fullness, which can regulate appetite and aid in weight management
- Providing nourishment to beneficial gut bacteria
- Preventing constipation by adding bulk to the stool and speeding up its passage through the digestive system
- Providing a feeling of satiety, which can help with appetite control and weight management
How much fiber should you be eating?
The recommended daily intake of fiber varies depending on age, sex, and individual needs, but generally, adults should aim for around 25-30 grams of fiber per day (2). Please note: increase your fiber intake gradually and make sure you’re drinking enough water throughout the day to support proper digestion!
What to look for
When looking for a high fiber cereal, there are several key factors to consider! Here’s what you should look for when searching cereal that’s high in fiber and prioritizes your health:
Total fiber content
Check the nutrition label for the total fiber content per serving. Aim for cereals that provide at least 3-5 grams of fiber per serving or more. The higher the fiber content, the better.
Whole grains as first ingredient
Make sure to choose a cereal that is made from whole grains rather than refined grains. Whole grains retain their bran, germ, and endosperm, which contain fiber and other important nutrients. Look for terms like “whole wheat,” “whole oats,” or “whole grain” listed as the first ingredient on the label.
Minimal added sugars
Pay attention to the sugar content in the cereal! Opt for cereals with minimal added sugars or choose those that are unsweetened or lightly sweetened. Excess added sugars can negate the health benefits of a high fiber cereal.
Minimal additives and artificial ingredients
Cereals that are minimally processed and free from additives and artificial ingredients are generally higher quality and more nutritious. Because they’re less processed they’re more likely retain their natural vitamins, minerals, and phytochemicals.
There is always room for your childhood favorite cereals in a well balanced diet, but most of the time you should choose cereals with minimal additives and artificial ingredients to support overall health and reduce your exposure to potentially harmful substances.
It’s always a good idea to read the ingredient list and nutrition label (on any food, not just cereals) to get an idea of what you’re consuming!
Healthiest high fiber cereals:
Cascadian Farm Organic Vanilla Crisp Cereal
Made with whole grain wheat and rice, and naturally sweetened. One serving of this cereal packs 5g of fiber and 0g of added sugars!
Food For Life Ezekiel 4:9 Golden Flax Cereal
Made from sprouted grains including sprouted wheat, millet, spelt, beans, lentils and barley. One serving has 6g of fiber and 0g of added sugars!
Cascadian Farm Organic Purely O’s Cereal
Made from whole grain oats and barley. 4g of fiber and <1g added sugars.
Mom’s Best Toasted Wheatfuls Cereal
Basically only one ingredient – whole grain wheat. 7g of fiber and 0g added sugars.
Incorporating high fiber cereal into your diet:
There are so many ways you can consume cereal that don’t require just a bowl and some milk (which is perfectly fine and delicious btw). Here are some other yummy, creative ways to incorporate cereal into your diet:
Use it as a topping
Try sprinkling your cereal on top of yogurt, smoothie bowls, or fruit salads to add crunch and extra fiber!
Combine it with other high-fiber foods
Boost the fiber content of your breakfast (or lunch/dinner, if that’s your vibe) by adding in fresh fruits, like mixed berries or sliced bananas, to your cereal. Another way to add extra fiber is by mixing in a tablespoon of ground flaxseeds or chia seeds!
Try it in recipes
Get creative with your cereal by adding it to your baked goods, make homemade granola bars, or even use it as a coating for baked chicken or fish. I know what you’re thinking, but don’t knock it till you try it!
Conclusion: Healthiest High Fiber Cereals
When it comes to choosing the healthiest high fiber cereals at the grocery store, reading ingredients lists is key! When searching for a cereal that is high in fiber and prioritizes your health, make sure the cereal is made from whole grains, muesli or sprouted grains.
Reading the ingredient list, checking for minimal additives and artificial ingredients, and being mindful of added sugars are essential steps in making the best choices for your health. A high fiber cereal should not only provide a substantial amount of fiber but also contribute to overall nutrient density.
By selecting one of these health-conscious options, you can start your day with a delicious and nourishing breakfast that supports your fiber intake and promotes your well-being!
