According to a recent study, just 7% of Americans are consuming the recommended amount of daily fiber which is 14 grams per 1000 calories consumed. Not only do we need more fiber, we want to get it from a variety of sources. The results of the world's largest microbiome study shows that a diet made up of a variety of plant sources (think fiber!) promotes a diverse gut microbiome. So why not start the day off right with a high-fiber bowl of cereal?!
Not all cereals are created equal despite claims on boxes touting whole grains, being heart healthy, and vitamin fortified. Many cereals are laden with added sugars and empty calories, leaving you hangry not long after eating them.
The good news is there are some great options for healthy, high fiber cereals on grocery store shelves today. And they taste good, not like shredded pieces of cardboard. You can boost your daily fiber intake and get your cereal fix, all without a sugar induced crash.
Best High Fiber Cereals
We've rounded up our favorite fiber-filled cereals that are relatively easy to find at your big name grocery outlets or health food stores. To score these high fiber cereals, we considered the following criteria:
- Grams of fiber per serving
- Grams of sugar per serving
- Minimal, nutrient dense ingredient list
- Taste
We were looking for cereals with a substantial amount of fiber, a low amount of sugar, without a long list of questionable ingredients. Oh yeah....and they need to taste good too! So start your day off right and try one of these cereals for breakfast or a late night snack!
1. Nature's Path Heritage Flakes
Think of Nature's Path Heritage Flakes as crunchier, more substantial bran flakes. This cereal is crafted from six ancient grains including KAMUT Khorasan wheat, quinoa, millet, spelt, oats, and barley. A one-cup serving provides 7 grams of fiber and only 5 grams of sugar. Dress up this bowl of flakes with some blueberries and a sprinkling of walnuts and you've got yourself a fiber packed breakfast.
We love that Nature's Path is a family-owned and operated company, with a deep commitment to organic food and sustainable agriculture. Delicious, healthy cereals are just one of the many yummy products their company produces.
2. Barbara's Cinnamon Puffins
If you like your cereal on the sweeter side, these Cinnamon Puffins are right up your alley. These little puffs of crunchy goodness, are reminiscent of Life Cinnamon cereal. And yes, the cereal does make the milk taste like cinnamon too. These also make an easy, portable snack if you want to pop them in your mouth sans milk. One one-cup serving provides 6 grams of fiber and 6 grams of sugar.
The cutesy origin of the cereal's name came from an employee suggestion who had fallen in love with the adorable bird species on a recent vacation. The name stuck and 25 years later, Puffins continue to be a favorite cereal of kids and adults alike.
3. Wheaties
An oldie but a goodie, there's a reason why Wheaties is touted as the breakfast of champions. It keeps those champions regular! While Wheaties don't score quite as high on the fiber scale as some other cereals listed, this iconic cereal has just a few ingredients and is easily accessible to the masses. A one-cup serving clocks in at 4 grams of fiber and 5 grams of sugar. These flakes are another good candidate for topping with fresh berries and nuts to add a little more pizazz and nutrients.
Believe it or not, the name Wheaties was the winning result of an employee contest in the 1920s. Runner-up names included 'Nuties' and 'Gold Medal Wheat Flakes'.
4. Ezekiel 4:9 Almond Flakes
We are big fans of the Ezekiel 4:9 bread and similarly their Almond Flakes cereal does not disappoint. Like the Heritage Flakes, this cereal is on the heartier side and might not be sweet enough for some. It is sweetened with only organic agave which is a selling point in our book. The ingredient list is top notch, with a laundry list of sprouted grains and sliced almonds. One ¾ cup serving delivers 6 grams of fiber and 6 grams of sugar. This cereal might not be easily found at mass grocery stores.
The Food For Life Company is behind the Ezekiel 4:9 products and its founder, Max Torres began his love for natural foods while working in a health food store in the 1960s. Their products exude an earthy all-natural vibe and while pricier, never skimp on quality ingredients.
5. Kellogg's All Bran Original
This just sounds like a box full of fiber and that's pretty much what it is. All Bran packs both the most fiber and sugar per serving out of these cereals. One ⅔ cup serving has a whopping 12 grams of fiber and 9 grams of sugar. Wheat bran and sugar are the cereal's main ingredients. The cereal has a crunchy texture and thin stick like pieces rather than traditional flakes.
Take your pick what sounds good to your tastebuds. My personal favorites are the Heritage Flakes and Cinnamon Puffins. Get creative and kick up the fiber content and boost flavor by adding fresh fruit, nuts, and seeds to your bowl. Enjoy!
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