If you want a cereal that will actually keep you full then you want to pick a cereal that has fiber in it. Not sure where to start? Here is a dietitians list of cereals high in dietary fiber that will help you hit your fiber goals and keep you full all morning long!

Are you feeling overwhelmed by the cereal aisle of the grocery store? With so many options to choose from, it can feel impossible to find a healthy cereal that will nourish your body and actually keep you full.

Hey, I’m Lauren, I’m a dietitian on a mission to make heathy eating feel easy and doable for you and I’m here to help you with your cereal dilemma. While there are a few different nutrients I would look at when choosing a cereal (such as considering the grams of protein) one of the most important nutrients you want to have in your cereal is fiber.

Cereals can range from 0 grams of fiber to 20+ grams of fiber, which makes a big difference in how long they will keep you full AND their impact on your blood sugar and overall health.

Instead of having you pick your way through cereal food labels, I made it easy for you and have rounded up some of my favorite cereals high in dietary fiber that I separated into two categories: high fiber low sugar cereals and other high fiber cereals (that are a bit higher in added sugar).

This way, you can pick the cereal that works best for you, your family, and your tastebuds!

Bring me to the cereal list!

What is Dietary Fiber?

Everyone talks about eating more fiber but do you know what fiber is? Let’s start here!

Dietary fiber is a type of carbohydrate found in many different plant foods like grains, fruits, vegetables, nuts, seeds, beans and legumes. Animal proteins do not contain fiber and fiber provides very little energy (or calories) to the body because we actually cannot digest it!

There are actually many different types of fiber with the main categories being soluble fiber and insoluble fiber. While our body cannot digest it, fiber has been shown to have many positive impacts on our health by supporting:

Heart health
Digestive health
Decreasing your risk for certain diseases
Cholesterol levels
Managing weight and helping with weightloss
Blood sugar levels
Supports a healthy gut microbiome
and more!

Multiple health organizations including the CDC, American Heart Association, American Diabetes Association, American Academy of Nutrition and Dietetics, and others all recommend including fiber in your diet. If anyone has ever told you not to eat fiber, walk away because we have tons of research showing its value in a healthy diet.

How much fiber should I be eating?

Great question, because most people aren’t eating enough! Generally speaking, the broad recommendation is to include at least 14 grams of fiber for every 1,000 calories that you eat. So if you are eating a 2,000 calorie diet then you would want at least 28 grams of fiber in your day.

The American Heart Association recommends eating at least 25 to 30 grams of fiber per day from food. More specifically, the recommendation is:

Currently, the average American is only eating about 10-15 grams of fiber per day… much lower than the recommendation. There are many reasons why our fiber intake has decreased included high intake of refined carbohydrates, low intake of fruits and vegetables, and an increasing popularity in low carbohydrate diets which can remove many high fiber foods from your plate.

As clearly stated above, including fiber in your diet can have alot of health benefits and many Americans need to work towards including more fiber on their plate. Two easy ways to increase your fiber intake are to:

Make sure you are eating enough carbohydrates and ensure you are getting those carbohydrates from healthy and colorful sources like whole grains, fruits, and even vegetables. The more colorful your diet is, generally the more fiber you are eating.
You can also use the food label to your advantage to make sure you are picking fiber rich grains and high fiber packed options, which is where this list of high fiber breakfast cereals will come in handy.

Tips to pick a high fiber cereal:

I already rounded up a list of my favorite high fiber breakfast cereals but this is by no means an exhaustive list. If you want tools to be able to choose a high fiber cereal on your own, here are three helpful tips to help you choose a fiber rich cereal:

Have at least 1 gram of fiber for every 10 grams of total carbohydrates: For example, if your cereal has 40 grams of carbohydrates then you would want at least 4 grams of fiber. If you cereal has 20 grams of carbohydrates, then you would want at least 2 grams of carbohydrates.
This helps ensure that the carbohydrates in your cereal are higher in fiber content and will digest slower, keeping you fuller for longer.
Use the Daily Value %: This is that percentage number you see on the very right hand side of the label. I like to pick a cereal that is at minimum a '“good source of fiber” which means it provides between 10-20% of your daily value for fiber.
Ideally, I like to pick a cereal that is an “excellent source of fiber” which means it provides 20% or more of your daily fiber needs. An easy label reading hack that will save you time! Every cereal high in dietary fiber that’s is on my list is considered an excellent source of fiber with over 20% of your daily value.
Read the ingredients: More specifically, what is the first word listed in the ingredients panel? You want to see words like “whole wheat” or “whole grain” as these mean the entire grain kernel is included in that cereal and these cereals will be higher in fiber than other more refined cereals.

Cereals High In Dietary Fiber

High fiber low sugar cereals:

These cereals are high in fiber with less than 6 grams of added sugar per serving. Cereals can be rich in fiber and protein, but they can also be a sneaky source of added sugar so be sure to read the food label and look for a low added sugar option when you can.

Original Shredded Wheat Cereal

high fiber cereal — **Original Shredded Wheat Cereal**
A classic cereal that is high in fiber, low in added sugar, and a simply delicious way to start your day.

Fiber: 8 grams (29% DV) in 1-1/3 cup serving.
Added sugar: 0 grams

Buy it here

Nature’s Path Flax Plus Raisin Bran

Fiber One Cereal

cereal high dietary fiber — **Fiber One Cereal**
If the name
didn't give it away, this brand is specifically centered around high fiber
cereals and these bran straws are loaded with fiber and perfect for fun toppings.

Fiber: 18 g (65% DV) in 2/3 cup serving.
Added sugar: <1 gram

Get the recipe

Grape Nuts Cereal

Catalina Crunch Cinnamon Toast Cereal

Cascadian Farm Organic Mixed Berry Cereal

Barbara’s Original Puffins Cereal

Uncle Sam Original Wheat Berry Flakes

cereal dietary fiber — **Uncle Sam Original Wheat Berry Flakes**
With only 4 ingredients, this high fiber cereal takes the cake on simply good nutrition.

Fiber: 10g (36% DV) in 3/4 cup serving.
Added sugar: 0 grams

Buy it here

Ezekiel 4:9 Almond

Nature’s Path Organic Heritage Flakes

**365 by Whole Foods Market Fruit and Nut Muesli**

With an oat base, seeds, and nuts, this muesli is an excellent source of fiber with no added sugar. Instead, it gets its sweet flavor from dried fruit!
Fiber: 8 grams (29% DV) in 1/2 cup serving
Added sugar: 0 grams

Buy It here

Other high fiber cereals

This list features other fiber rich cereals that are slightly higher in added sugar. With a sweeter bite that your family might prefer, these cereals are still excellent sources of dietary fiber that could help with cholesterol management, blood sugar levels, promote digestive health, and help you increase your fiber intake for the day.

Kashi GO (Peanut Butter or Chocolate Crunch)

Raisin Nut Bran

Cascadian Hearty Morning Fiber

Maple Cinnamon Cheerios

Natures Path Organic Blueberry Cinnamon Flax

Oatmeal Crisp

Natures Path Organic Maple Pecan Crunch

Frosted Mini Wheats

365 Honey Almond Flax Protein & Fiber Crunch

**365 by Whole Foods Market, Honey Almond Flax Protein & Fiber Crunch Cereal**

This breakfast cereal features healthy fats, fiber and protein and has a sweet flavor that your kids will love.
Fiber: 9 grams (32%) in 3/4 cup serving.
Added sugar: 13 grams.

Buy it here

And there you have a list of cereals high in dietary fiber that will keep you full throughout the morning and help you increase your fiber intake. From cereals that are lower in added sugar, a little bit sweeter, organic and non-organic, there really is a high fiber cereal for everybody!

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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. Recipe round ups may also feature links to other content creators.

Cereals High In Dietary Fiber (Dietitian Picks!)

What is Dietary Fiber?

How much fiber should I be eating?

Tips to pick a high fiber cereal: