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The Best High Fiber Cereal

Last updated on March 15, 2024

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Our Picks For The Top High Fiber Cereals

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Product Overview
Key Takeaway
 Top Pick

Poop Like A Champion Wheat-Free High Fiber Cereal

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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.

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, 6-Pack

Nature's Path

Smart Bran Certified Organic High Fiber Cereal, 6-Pack

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.

Overall Take

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

 Strong Contender

Uncle Sam 4 Ingredients Toasted High Fiber Cereal, 12-Pack

Uncle Sam

4 Ingredients Toasted High Fiber Cereal, 12-Pack

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.

Overall Take

Pair With Alternative MilkThis unsweetened high-fiber cereal tastes great with sweeter alternative milks like almond and oat milk.

 We Also Like

goodMix Gluten-Free Prebiotic High Fiber Cereal


Gluten-Free Prebiotic High Fiber Cereal

If you're searching for a high-fiber cereal that helps you stay regular, this option is an excellent choice. It's an organic formula that's made with prebiotics to support a healthy gut. The cereal works with a variety of diets, including gluten-free, Keto and sugar-free.

Overall Take

Doubles as a Healthy SnackThere are 23 servings per package inside this high-fiber cereal, each of which has just 170 calories.

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.

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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.

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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.

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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.

What to Look For

  • 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.

More to Explore

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.

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