10 Ways To Build A High Fiber Cereal Bowl
Are none of the cereals high in dietary fiber jumping off the shelves at you? Don’t worry, you can add fiber with your toppings too! Here are 10 topping recommendations from a dietitian that will help you build a high fiber cereal breakfast.
Fiber? Flavor? Fiber? Flavor? These may be the two choices you are weighing when trying to pick a breakfast cereal. While there are plenty of high fiber cereals on the shelves to choose from, many people find the flavor profile of those cereals to be less than appealing. If this is you, I’m glad you’re here!
Hey, I’m Lauren! I’m a registered dietitian and I’m on a mission to make healthy eating feel simple, enjoyable, and achievable for you! Because we shouldn’t need to sacrifice all flavor and enjoyment in the name of nutrition.
To save you from choosing between fiber OR flavor, I want to remind you that you can actually have both in your breakfast bowl! One easy way to add fiber and flavor to cereal is with toppings and mix in’s. Flavorful toppings can make the high fiber cereals taste better or fiber rich additions can boost the fiber content of your favorite cereal.
Let me show you how!
Start by picking a high fiber cereal:
I know I said that I would give you recommendations on ways to add fiber to your cereal bowl but I want to start with the easiest way to boost the fiber content… and that is to start by buying a high fiber cereal to begin with.
While you may be put off by the flavor of some of them, I want to encourage you to check out my list of 20 cereals with high dietary fiber because it really has a fiber rich cereal for everyone. By choosing one of these options, you give yourself a high fiber base to build off of!
If you want a cereal that will actually keep you full then you want a cereal that has fiber in it. Here is a dietitians list of 20 cereals with high dietary fiber that will help you hit your fiber goals and keep you full all morning long!
3 steps to choose a higher fiber cereal:
If none of those cereals jump out at you, then here are some label reading recommendations to help you pick a high fiber cereal on your own:
Pick a cereal with at least one gram of fiber for every 10 grams of total carbohydrates
Find a cereal with at least 10% of your daily value for dietary fiber and ideally 20% of your daily value. This means the cereal is an excellent source of fiber!
Choose cereals that have “whole wheat,” “whole grains,” or “bran,” listed as the first word in the ingredients panel as these ingredients are naturally higher in fiber content.
Alright, now let’s get to the toppings!
10 Ways To Build A High Fiber Cereal Bowl
1) Mix in Oats
Blend old fashioned oats with your cereal of choice as a simple way to enhance the texture and boost the fiber content with a 1/2 cup of oats adding around 4 grams of fiber.
2) Add bran buds
Another option you have is to mix your favorite cereal with a high fiber cereal like bran buds. For example, instead of doing 1 full cup of your preferred cereal, mix 1/2 a cup of that cereal with 1/2 a cup of bran buds (hello 17 grams of fiber!). This will boost the fiber content without losing all your favorite flavors.
3) Add toasted quinoa
Like chia seeds, quinoa is a seed that is high in protein and has some fiber content. Cooked quinoa makes for a fantastic oatmeal alternative while toasted raw quinoa seeds can be a tasty and crunchy addition to cereal. If you prefer not to eat the seeds raw, then stirring in cooked quinoa could be another option.
If you want a video on how to clean and toast raw quinoa seeds you can find one here!
4) Top with nuts
Nuts are one of the easiest ways to boost the all around nutrition of your breakfast cereal and are a topping choice that have been linked with multiple health benefits. Nuts add important vitamins, minerals, plant based protein, healthy fats and, you guessed it, fiber! Here are a few nuts to choose from:
Pecans: one serving has 3.5 grams of fiber
Peanuts: one serving has 3 grams of fiber
Pistachios: one serving has 3 grams of fiber
Walnuts: one serving has 2 grams of fiber
5) Add fresh berries
Of all the fruits, berries are some of the most fiber filled! Beyond those fiber rich seeds, adding berries to your breakfast cereal will give you a boost of flavor, antioxidants, and a serving of color in the morning. Check and check to both fiber and flavor!
Wondering which berry to choose? Here is a look at some of the more popular options:
Raspberries: One cup has 8 grams of fiber
Blackberries: One cup has 7.5 grams of fiber
Blueberries: One cup has 3.5 grams of fiber
Strawberries: One cup has 3.3 grams of fiber
6) Add seeds
Seeds are fantastic toppings for your bowl of cereal. Beyond their fiber content, seeds will add a variety of vitamins, minerals, and a delicious crunch! Here are some popular options:
Pumpkin Seeds: One ounce has 2 grams of fiber.
Sunflower Seeds: One ounce has 1.5 grams of fiber
Flax seeds: One tablespoon has 3 grams of fiber (plus lots of healthy fats!)
7) Top with toasted pear or apples
While berries play nicely with bowls of cereal, diced apples and pears are also fiber filled fruit choices that you could include. One cup of diced pear has around 5 grams of fiber and one cup of sliced apples will add about 2 grams of fiber.
As with most fruits and vegetables, the key to preserving most of the fiber content is to keep the skin on! While some do have fiber in their flesh, most of the fiber content is found in the skin.
8) Add dried fruit
Don’t feel limited to only fresh fruit as a cereal topping, dried fruit is equally as delicious and nutritious… and may even pair easier with a bowl of cereal and milk! Here are a few options you could try:
Raisins: One cup has 10 grams of fiber. One mini box of raisins would add 2 grams of fiber.
Prunes: One cup has 12 grams of fiber
Dried apricots: One cup has 9.5 grams of fiber
Cranberries: One cup has 8 grams of fiber
9) Sprinkle on chia seeds
This is probably one my favorite ways to not only boost the fiber content of my cereal but also add healthy fats and plant based protein. In fact, chia seeds have almost a perfect 1:1 ratio of carbohydrates to fiber content. While it varies by brand, my bag of chia seeds at home has 6 grams of carbohydrates and 5 grams of fiber.
Adding just one ounce of chia seeds would add 9 grams of fiber, 4.5 grams of protein, and a nice dose of healthy fats.
If you are interested in chia seeds, check out the other posts I have on the blog:
10) Stir in psyllium husk
Finally, psyllium husk is a very popular fiber supplement that can easily be incorporated into recipes… or bowls of cereal.
One this recommendation, don’t overdo the serving size as psyllium husk can thicken up your milk and ruin the mouth feel and flavor. Sprinkle just one teaspoon of psyllium husk over your cereal to add 4 grams of fiber.
Final thoughts:
As with many of your meals, you have full control over what you “add” to your cereal that will make it more nutritious.
Instead of choosing between fiber and flavor, remember that additions and toppings like berries, nuts, and seeds can help add fiber to your breakfast cereal without compromising on flavor!
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Disclaimer: please note that I am a registered dietitian but I am not YOUR registered dietitian. This information is meant to be educational and should not be used as personalized medical or nutrition advice. This blog may contain affiliate links and any purchase made through my links gives me a small commission and supports Lauren Twigge Nutrition. 
Hey! I’m Lauren
I’m a registered dietitian and my goal is to give you tips and tricks to make healthy eating fun, easy, and even delicious!