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The Best High Fiber Cereal - 2021

Last updated on November 30, 2021

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Our Picks For The Top High Fiber Cereals

Show Contents
Our Take
  Top Pick

Poop Like A Champion Wheat-Free High Fiber Cereal

Don't Waste Your Money Seal of Approval

Poop Like A Champion

Wheat-Free High Fiber Cereal

Overall Take

Great With FruitThis high-fiber cereal is great for pairing with fruits like blueberries or strawberries for a good-tasting morning treat.

  Runner Up

Nature’s Path Smart Bran Certified Organic High Fiber Cereal

Nature's Path

Smart Bran Certified Organic High Fiber Cereal

Overall Take

Great for BakingThis cereal is great for mixing a little fiber in with your favorite recipes, including cookies and everyday meals.

  We Also Like

Holy Crap Vegan Superseed Blend High Fiber Cereal

Holy Crap

Vegan Superseed Blend High Fiber Cereal

Overall Take

Filling RecipeIf you’re looking for a way to stay full longer and reduce snacking, this high-fiber cereal has ingredients that will help.

  Also Great

Kellogg’s All Bran Low Fat High Fiber Cereal

Kellogg’s

All Bran Low Fat High Fiber Cereal

Overall Take

Great for SnackingThe small bran sticks in this cereal are great to eat without milk as a nutritious snack throughout the day.

Guide written by Stephanie Faris
Last updated on November 30, 2021

Fiber is an essential part of your daily diet. It helps keep you regular, which can improve the health of your bowels. But diets high in fiber have been linked to improved heart health and a reduced risk of cancer.

Simplemost Media

There’s another benefit to eating high-fiber foods, as fiber content tends to make foods more robust, giving you the sensation of being full longer. That makes it a great component for breakfast since it can see you through until lunch. But it also makes fiber-rich snacks valuable for that mid-morning or mid-afternoon slump.

Simplemost Media

How much fiber you need each day depends on your age and gender. Until age 50 or so, men need 38 grams of fiber and women need 25 grams, according to the Academy of Nutrition and Dietetics. After age 50, men only need 30 grams each day and women need 21.

Simplemost Media

The best way to get your daily dose of fiber is through the foods you eat throughout the day. Green vegetables like broccoli and Brussels sprouts are rich in fiber, as are fruits like apples and raspberries. You can check the nutrition label on any packaged foods you eat for fiber content to make sure you’re getting the daily totals you need.

The easiest way to work fiber into your diet is to start your day with it. Oatmeal is naturally high in fiber, so that’s always an option, and you can buy bars that will give you the fiber you need on the go. A bowl of cereal is often another great way to get a big head start on meeting your daily dietary needs.

Not all high-fiber cereals are created equal, however. There are two types of fiber. One is soluble, which breaks down in water. You’ll find soluble fiber in oats and fruits, as well as the psyllium found in many high-fiber cereals. Soluble fiber has been linked to lowered blood cholesterol and glucose levels. Insoluble fiber, on the other hand, is better for your digestive system. This type of fiber is found in whole-wheat flour, wheat bran and nuts. Some high-fiber cereals combine both types to give you well-rounded benefits.

The Best High Fiber Cereals

1
  Top Pick

Poop Like A Champion Wheat-Free High Fiber Cereal

With a whopping 24 grams of fiber, this aptly named cereal provides 79% of your daily fiber needs per serving. The recipe is naturally free of gluten and keto-diet friendly. It also has just 160 calories and 34 grams of carbs per serving.

Features


Specifications

Brand
Poop Like A Champion
Model
2
  Runner Up

Nature’s Path Smart Bran Certified Organic High Fiber Cereal

You’ll get six 10.6-ounce boxes of high-fiber cereal in this set, with each serving bringing 17 grams of fiber. The components are a mix of natural ingredients like organic wheat bran, oat bran and psyllium seed husk. This cereal is non-GMO, vegan and kosher with no artificial flavors or preservatives.

Features


Specifications

Brand
Nature's Path
Model
3
  We Also Like

Holy Crap Vegan Superseed Blend High Fiber Cereal

This unique option lets you sprinkle some extra fiber into your diet. You can eat them alone or blend them in with your smoothies, cereal or other favorite foods. You’ll get 5 grams of fiber in just 2 tablespoons, bringing extra soluble fibers, prebiotic fibers, Omega-6, Omega-3 fatty acids, complex carbohydrates and proteins to your daily intake.

Features


Specifications

Brand
Holy Crap
Model
4
  Strong Contender

Uncle Sam 4 Ingredients Toasted High Fiber Cereal

Health-conscious consumers love this 100% whole grain cereal, which has only four ingredients for a more natural source of nutrients. You’ll get 10 grams of fiber in each 3/4-cup serving, as well as 1500 milligrams of ALA Omega-3. This cereal is non-GMO, vegan and kosher.

Features


Specifications

Brand
Uncle Sam
Model
5
  Also Great

Kellogg’s All Bran Low Fat High Fiber Cereal

You’ll get 12 grams of dietary fiber in just 2/3 of a cup of this high-fiber cereal. It can get a little mushy in liquid, so this product is better eaten without milk, perhaps as a dry snack or mixed in with your favorite recipes. The main ingredient in this cereal is wheat bran, so it’s not the best choice for someone on a gluten-free diet, but it also packs in 15 vitamins and minerals to help you meet your daily nutritional goals.

Features


Specifications

Brand
Kellogg’s
Model

Our High Fiber Cereal Buying Guide

Fiber is an essential part of your daily diet. It helps keep you regular, which can improve the health of your bowels. But diets high in fiber have been linked to improved heart health and a reduced risk of cancer.

Simplemost Media

There’s another benefit to eating high-fiber foods, as fiber content tends to make foods more robust, giving you the sensation of being full longer. That makes it a great component for breakfast since it can see you through until lunch. But it also makes fiber-rich snacks valuable for that mid-morning or mid-afternoon slump.

Simplemost Media

How much fiber you need each day depends on your age and gender. Until age 50 or so, men need 38 grams of fiber and women need 25 grams, according to the Academy of Nutrition and Dietetics. After age 50, men only need 30 grams each day and women need 21.

Simplemost Media

The best way to get your daily dose of fiber is through the foods you eat throughout the day. Green vegetables like broccoli and Brussels sprouts are rich in fiber, as are fruits like apples and raspberries. You can check the nutrition label on any packaged foods you eat for fiber content to make sure you’re getting the daily totals you need.

The easiest way to work fiber into your diet is to start your day with it. Oatmeal is naturally high in fiber, so that’s always an option, and you can buy bars that will give you the fiber you need on the go. A bowl of cereal is often another great way to get a big head start on meeting your daily dietary needs.

Not all high-fiber cereals are created equal, however. There are two types of fiber. One is soluble, which breaks down in water. You’ll find soluble fiber in oats and fruits, as well as the psyllium found in many high-fiber cereals. Soluble fiber has been linked to lowered blood cholesterol and glucose levels. Insoluble fiber, on the other hand, is better for your digestive system. This type of fiber is found in whole-wheat flour, wheat bran and nuts. Some high-fiber cereals combine both types to give you well-rounded benefits.

DWYM Fun Fact

If you’re looking to add fiber to your diet using cereal, you just might be on the right track. A study from BMC Medicine connected consuming whole grains to reduced risk of mortality. Although it was a bit tougher to directly link whole grains consumed in cereal to that, the data suggested that cereal fiber might be one protective component.

The results supported 2011 research from the National Cancer Institute, which found that those who consumed more dietary fiber were less likely to die from any cause over a nine-year period. Those who got that fiber from grains versus fruits and vegetables showed the best results in the study. Doctors from the Harvard School of Public Health suggested that the vitamins and minerals found in cereals are likely part of those positive results.

The High Fiber Cereal Tips and Advice

  • Even cereals labeled “high fiber” can vary widely in their fiber content. Look at the serving size and compare against other products that seem to have less fiber but are also giving nutritional information on smaller portions.
  • It can take time for fiber to work its way through your system. It’s very important not to overindulge in high-fiber products. Too much fiber can cause gastrointestinal upset. To stay on the safe side, have a smaller portion the first few days until you’re sure your body will handle it well.
  • Many high-fiber cereals use wheat to get a chunk of that fiber into the recipe. If you’re striving to be gluten-free, it’s important to look for a high-fiber cereal without gluten.
  • High-fiber cereals come in a variety of formats, from small nuggets to wheat flakes to sticks that look similar to small pretzels. Each has a different texture, so it’s important to consider your own personal favorites. Some do better in milk, while others are better formatted for snacking. If you’re planning to use the cereal in your baked goods or other foods, a smaller format might be easier. You can even find some in powder version that you sprinkle in, saving you the trouble of crushing your cereal or running it through a food processor.
  • It’s important to watch for additives and sugar in your high-fiber cereal, but that doesn’t mean you have to choke down unpalatable breakfast food to be healthy. You can find cereals that use natural ingredients to provide that sweet taste you might need. You can also add sweeter alternative milks or fruit to make your cereal a little tastier.

About The Author

Stephanie Faris 

Stephanie Faris is a novelist and business writer whose work has appeared on numerous blogs. She worked for the State of Tennessee for 19 years, the latter six of which were spent as a supervisor. She has written content for entrepreneurs and marketing firms since 2011. In addition to her online content, she is also the author of eight novels for Simon & Schuster, including the Piper Morgan chapter book series.