We all understand the value of fiber in our diet, don’t we? A little hint: it’s essential for keeping us regular and maintaining overall health (great for our heart health, healthy cholesterol and stabilizing blood sugar). An excellent way to ensure you’re getting enough fiber (roughly 25-30g daily) is by incorporating high-fiber cereal into your breakfast routine.
However, with so many options out there, how do you decide which one’s best? To simplify things, I’ve compiled a list of the highest-fiber cereals that are not only beneficial but also easily available. So, if you’re on the hunt for cereals packed with fiber, continue reading for the best options.
Today, there are so many cereal options out there that it feels like even high-fiber cereals are overflowing from the market shelves. It’s honestly challenging to determine which one is a cut above the rest. Given the plethora of choices, I’ve narrowed it down and decided to focus solely on cereals that pack more than 10g of fiber per 100g.
I aim to give you a comprehensive look, so I’ve included some cereals that might be a tad high in sugar. But hey, there are also those that are low in sugar, offering you a spectrum of choices. Ultimately, the decision is in your hands! Now, let’s get started…
1. Kellogg’s All-Bran Buds – 37.7g fiber per 100g
Claiming the title as the highest fiber cereal, All-Bran Buds offers an unparalleled 37.7g of fiber per 100g. However, it does come with a caveat: it’s notably rich in sugar. At 26.6g of sugar per 100g (equivalent to 3 teaspoons in just a 1/2 cup serving), it might be overly sweet for some palettes.
While you might be drawn by the fun bud-like texture and the crunch, there’s another thing to consider: the addition of BHT for freshness. There are ongoing discussions about its potential health implications, and it’s found in many cereals, not just this one. If you’re keen on its fiber content but wary of the sugar, maybe mix it with a lower-sugar cereal for a balanced bowl.
2. Kellog’s All-Bran Original – 29g fiber per 100g
Kellog’s All-Bran Original has a high fiber content, delivering 29g per 100g. It’s only second to Kellogg’s All-Bran Buds on my list. But there’s a sugar side to it – 16g per 100g. In a 2/3 cup serving, you’re looking at just over 2 teaspoons of sugar, with 2 of those being added sugar.
While it’s rich in nutrients like vitamin D, B vitamins, and iron, the sugar amount gives me pause. Given the sugar content, it wouldn’t be my top choice, but its hearty bran texture might appeal to many.
3. Kashi GO® Original – 22.4g fiber per 100g
Kashi GO Original certainly leaves an impression with its hearty 22.4g of fiber, positioning itself as a high fiber high protein cereal. It boasts an outstanding 19g of protein per 100g — the most protein I’ve encountered in any cereal on this list. When you dive into a portion (58g), you’re treated to 11g of protein and 13g of fiber, which are genuinely high numbers for a breakfast bowl.
The 13.8g of sugar (per 100g) finds a decent balance, with its calorie count remaining lower than many other high-fiber options I’ve explored. A heads-up, though: it’s the soy in there that gives it that protein boost, so if you tend to steer clear of soy, be aware. Personally, its blend of robust grains and distinct chewy texture secures its place on my favorites list.
4. Uncle Sam Original Wheat Berry Flakes – 16.6g fiber per 100g
If you are on the journey to discover the healthiest high-fiber cereals out there, let me introduce you to Uncle Sam’s Original Wheat Berry Flakes. Recognized as the best high fiber low sugar cereal by many, it holds a unique position in the market. Every 100g delivers an impressive 16.6g of fiber and just a touch of sugar, a mere 1g, courtesy of a hint of barley malt.
Its wholesome ingredients – whole grain wheat, flax seed, and barley malt – are refreshingly simple yet incredibly nutritious. The inclusion of flax seeds boosts the cereal with added fiber and healthy fats. It does have a little bit of salt but it’s not excessive.
Although you might need an online hunt to find it, it’s worth the effort. And for those who like specifics: a serving dishes up to 10g of fiber and 8g of protein. Simple, nutritious, and nearly sugar-free!
5. Cascadian Farm Hearty Morning Fiber Cereal – 16g fiber per 100g
Cascadian Farm’s Hearty Morning Fiber Cereal stands out for a couple of key reasons. For every 100g, it provides a nutritious balance with 16g of fiber and 9.4g of protein. Now, while it does have a 16g sugar tag, the gentle sweetness feels just right for morning energy.
But here’s where it truly shines for me: the ingredients. It’s packed with organic goodies like whole wheat flakes, whole grain oats, rice and wheat bran. Plus, it’s certified organic — a big win for those who appreciate clean eating.
Starting your day with 10g of fiber per serving surely feels nourishing. And, a big thumbs up for using Vitamin E for freshness instead of BHT. That touch makes it even more appealing for a health-conscious selection.
6. Post Shredded Wheat Big Biscuit – 14g fiber per 100g
If you are looking for a high-fiber cereal that has no sugar, this is it! Post Shredded Wheat has absolutely no added sugar. Not even a tiny bit and not even natural sugars. What’s more, it’s made only with one ingredient: 100% whole-grain wheat. Yes, you read that right, no salt or any other additives. Now, this is a healthy high-fiber cereal!
Delivering 14g of fiber and 12g of protein per 100g, it’s a powerhouse in the nutrition department. Now, while many folks tend to sprinkle some sugar over it due to its natural lack of sweetness, I’d recommend a healthier twist. Adding some fresh fruits and a drizzle of honey not only enhances its taste but keeps it nutritious and delicious.
7. General Mills Wheat Chex™ – 13.5g fiber per 100g
If you’re going for the Chex varieties, the Wheat Chex™ is the healthiest pick. It generously offers 13.5g of fiber per 100g. In a typical serving, you’re getting 8g of fiber.
As for its sugar content? Not too shabby. It contains around 10g of sugar per 100g, which translates to 1 and a half teaspoons in a 59g serving. Not excessive at all!
A plus is its enrichment with B vitamins, calcium, iron, and other nutrients. But there’s a catch – its salt content — one serving dishes out 15% of your recommended daily intake. I personally feel they could tone down the salt. Despite that, those distinct crunchy squares make for a satisfying breakfast.
8. Kellog’s® Cracklin’ Oat Bran® Cereal – 12.5g fiber per 100g
Cracklin’ Oat Bran delivers 12.5g of fiber per 100g with a rich oat essence, making it a treat for oatmeal enthusiasts. Yet, its 28.5g of sugar per 100g is hard to ignore (that’s 16g or 4 teaspoons per 56g serving!). Those square pieces and the crunch? Simply irresistible.
But here’s the deal: it might taste better than many high-fiber cereals, thanks to indulgent bits like coconut flakes, hints of cinnamon and vanilla, and a touch of nutmeg. While it might win in the taste department, it’s not the top choice for those watching their sugar. If you’re keen on its flavor but concerned about the sweetness, consider blending it with a low-sugar cereal. But if you opt to enjoy it solo, it’s wise to keep an eye on your portions.
9. Post Grape Nuts – 12g fiber per 100g
Beyond its rich history and signature crunchy texture, Post Grape Nuts offers 345 kcal with 12g of fiber per 100g. In a standard serving of about 1/2 cup or 58g, there’s a commendable 7g of fiber.
I particularly enjoy its nutty flavor, knowing I’m also benefiting from its high iron and folic acid content. Additionally, it’s fortified with essentials like zinc and B vitamins. With 10g of protein and a mild sweetness from its 8.6g of sugar, it’s a well-rounded way to start the day.
10. Kellog’s Raisin Bran Original – 12g fiber per 100g
When it comes to Kellog’s Raisin Bran, it’s not just the juicy raisins that steal the show. This cereal offers a commendable 11.86g of fiber per 100g. But let’s talk about the sugar elephant in the room. With a total of 28.8g of sugar, you might raise an eyebrow. Sure, some of that sweetness is natural, stemming directly from the raisins.
However, I must point out that they’ve added a whopping 15g of sugar. Personally, I question the need for such a sugar load. And the use of two types of sugar – both sugar and brown sugar syrup? Perhaps it’s a quest for that ‘perfect’ flavor, but in my book, it leans towards overkill. So while it provides a sweet and chewy kickstart to your mornings, it might not be the top pick for those watching their sugar intake closely.
- Why is fiber important in a diet? Fiber aids in digestion, supports heart health, manages cholesterol, and stabilizes blood sugar levels. Regular intake can also prevent certain types of diseases.
- Are high-fiber cereals suitable for kids? Yes, but it’s essential to choose those with lower sugar content and monitor portions. It’s also beneficial to introduce kids to a variety of cereals for balanced nutrition.
- How can I increase the fiber content of my cereal bowl? Consider adding fresh fruits like berries, nuts, and seeds like chia or flaxseeds to your cereal.
- Can I rely solely on cereal for my daily fiber intake? While cereals can be a significant source of fiber, it’s best to get fiber from various foods, including fruits, vegetables, whole grains, and legumes.
- Do all high-fiber cereals have added sugar? Not all. For instance, Post Shredded Wheat Big Biscuit offers no sugar at all. Always read the label to make an informed choice.
- Does cooking or soaking cereals reduce their fiber content? Generally, the fiber content remains relatively stable, but the overall texture and digestibility might change.
Navigating the world of cereals can feel overwhelming, given the plethora of choices. However, when you focus on high-fiber options, not only are you doing wonders for your digestive health, but you’re also taking a significant step toward overall well-being.
While some cereals on this list might have a higher sugar content, blending them with low-sugar options or topping them with fresh fruits can make for a balanced and delicious breakfast. Always remember: it’s about making informed choices that align with your health goals.