Top 10 High Fiber Cereals

We’ve all heard that breakfast is the most important meal of the day – it provides energy to fuel us through the morning and is a crucial source of important nutrients.

But when it actually comes down to it, fitting a healthy, balanced breakfast into our busy schedules isn’t easy.

That’s where cereal comes in. It requires virtually no prep and usually offers a considerable amount of protein, carbohydrates, and other essential nutrients. With milk or milk alternatives, it becomes a nutritionally balanced breakfast of champions.

But not all cereals are created equal. Some are loaded with added sugar and artificial flavors and colors. Some supply more protein and whole grains than others. But there’s one major nutritional difference you’ll notice between many cereal options on store shelves that’s often overlooked: fiber.

95% of Americans do not consume enough of it, but it’s crucial for digestion and gastrointestinal function (1). It also helps control the release of glucose into our body when consuming carbohydrates, which allows us to feel fuller for longer and have sustained energy levels (2). Eating enough fiber has been shown to reduce the risk of developing Type 2 Diabetes and heart disease.

The daily recommended intake for fiber is 14 grams per 1000-kcalorie intake – that’s about 25 grams for adult women and 38 grams for adult men (3).

Here’s a breakdown of how to shop for high-fiber cereal, plus 9 top-rated options.

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How to choose a healthy high fiber cereal

When choosing a high fiber cereal, here are some things to consider:

• Fiber. To find a cereal that is considered an excellent source of fiber, look for options that contain more than 20% of the daily recommended value (DV) per serving (4).

• Added sugar. 70% of all whole grain products contain added sugar, and cereal is one of the top three products in this category with the most added sugar per serving. The Dietary Guidelines for Americans recommend limiting added sugars to no more than 10% of daily calories, which is equivalent to 12.5 teaspoons a day (50 grams) on a 2,000-calorie diet (5).

• Saturated fat. Refined oils that are common in many cereals are responsible for adding saturated fat, which is associated with high cholesterol and a higher risk of heart disease. Items with less than 5% of the DV for saturated fat per serving are considered low in saturated fat (6). GreenChoice is an easy way to check if your favorite cereal is low in saturated fat.

• Artificial food coloring. Store-bought cereals have been found to be among the top 3 largest source of artificial food dyes in the American diet (7). Although technically deemed as safe by the FDA, research findings are mixed, and as a result, some may choose to avoid artificial colors and flavors wherever possible. Studies have explored the correlation of artificial food dyes to hyperactivity in children and an increased risk of cancer in animal studies, but findings are inconclusive (3, 4, 5, 6).

The products included in this article were selected based on the following:

All of the products on this list contain more than than 4 grams (20% of the DV) of fiber per serving. We ranked the products based on their fiber content.

Cereals
Oatmeals

Cereals

1. Mom – Whole Grain Wheat Cereal

2. Nature’s Path – Flax Plus Cereal Organic

3. Nuco – Organic Coconut Crunch Cereal

4. Food For Life – Sprouted Grain Crunchy Cereal

5. Alpen – Sugar Free Swiss Style Muesli

6. Nature’s Path – Heritage Flakes Breakfast Cereal

7. Food For Life Ezekiel 49 Cereal Crunchy

Oatmeals

9. Bakery On Main – Unsweetened Instant Oatmeal

10. Bob’s Red Mill – Organic Hot Cereal Oat Bran

Key takeaways for choosing a high fiber cereal

When shopping for a high fiber cereal to fuel your morning routine, it’s important to know what to look for in order to make a choice that will keep you satiated and nourished throughout the day.

Look for options that contain more than 20% of the daily value per serving to ensure you’re getting an excellent source of fiber.

Added sugar, saturated fat, and artificial food coloring are also typically found in higher amounts in many store-bought cereal options, so it may be worth checking the nutrition label if you’re aiming to reduce your intake of these elements.

There are 1,000s of food products that won’t be right for you

Let GreenChoice find the ones that are

Tell us your dietary needs & values and we’ll show you foods that match!

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GreenChoice, PBC has evaluated and rated more than 340,000 food & beverage products across hundreds of attributes related to diet, health, and sustainability. Easily find the best products for you, the planet, & your budget. Download the free GreenChoice app for Apple iO or Android!

Sydney W

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Merve

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