10 Best Fiber Cereals Compared & Rated
They say breakfast is the most important meal of the day. Doctors and dietitians would also say that fiber is one of the most important things you can put into your body. When soluble fiber mixes with water, it creates a gel-like substance that has many benefits. First and foremost, it helps keep your digestive tract and colon clean by helping you have regular bowel movements. Fiber has also been linked to the prevention of heart disease, diabetes, weight gain, and various forms of cancer.
Here we look at the top 10 best fiber cereals to start your day off right.
- General Mills Fiber One
- 14 grams of fiber
- Kelloggs All Bran Buds
- 39 grams of fiber
- Barbaras Fiber Medley
- 14 grams of fiber
10 Best Fiber Cereals
1. Fiber One (General Mills)
In addition to all of that fiber, a serving of Fiber One has 60 calories, one gram of fat, and two grams of protein. Better yet, there is no added sugar, so this fiber cereal is great for people who are keeping a close eye on their sugar intake.
Reviewers enjoy the taste of Fiber one and love the fact that this fiber cereal holds its crunch in milk.
This fiber cereal is about the average price of other cereals.
- More than half of your RDT of fiber
- Stays crunchy in milk
- Start eating slowly or you may experience stomach discomfort
2. All Bran Buds (Kellog’s)
With 36 grams of fiber in each cup of this cereal, you are definitely getting a good daily dose from All Bran Buds. However, 24 grams of sugar is a little concerning for those with diabetes or that are simply trying to decrease their sugar intake. All Bran Buds also has (per cup) 210 calories, 3 grams of fat, and 11 vitamins and minerals.
Users enjoy the extra crunch this fiber cereal offers. Most users say this cereal tastes as you would expect a fiber cereal to taste. One user described it as tasting like “crunchy dirt.”
This fiber cereal has an average price.
- Extra high fiber content
- High in sugar
- Questionable taste
3. Grape Nuts (Post)
Along with its 6 grams of fiber, each half cup of Grape Nuts has 210 calories, 1 gram of fat, 5 grams of sugar, and 6 grams of protein.
Users report loving the classic, nutty/toasty taste of grape nuts. They also really enjoy using it as a topping for yogurt or salads, or mixing it in to a smoothie to make it more filling.
Grape Nuts has risen in price recently, so it is more expensive than other fiber cereals.
- High in protein for a fiber cereal
- Very crunchy
- Users report that this fiber cereal never gets soggy
- High in calories
4. Familia Muesli
Four grams of fiber isn’t all Familia Muesli has to offer as a fiber cereal. It also has 210 calories to keep you energized, 3 grams of fat, and 6 grams of protein. Even though it has no added sugar, this fiber cereal does contain 7 grams of naturally occurring sugars.
Users report this fiber cereal as being very delicious as long as it is prepared properly. To prepare Familia Muesli for eating, it has to soak in milk or yogurt for a few minutes. Users that forgot this step say that it tastes like cardboard if it isn’t soaked long enough.
Considered a specialty product, Familia Muesli is a little more expensive than other fiber cereals.
- Good amount of protein
- Multiple textures and flavors in cereal
- More expensive than other cereals
- High calorie
5. Barbara’s High Fiber Medley
In addition to the 14 grams of fiber, one serving of this fiber cereal will give you 180 calories, 8 grams of sugar, and 5 grams of protein. It also contains 15% of the RDV of iron.
Users report that this fiber cereal has just the right amount of sweetness and is enjoyed as breakfast or for a snack.
Barbara’s Bakery High Fiber Medley is slightly less expensive than other fiber cereals.
- High in fiber and protein
- Not as commonly found as other fiber cereals
6. Kirkland Cinnamon Pecan Cereal
This high fiber cereal also gives you 9 grams of protein per serving, giving your muscles the fuel they need to repair and grow. And with only 190 calories and a half gram of saturated fat per ¾ cup serving, this fiber cereal won’t hurt your waistline.
Users report this as one of the best tasting high fiber cereals they have had, with some even describing it as dessert-like. It is also reported to be very filling and good as a snack.
This is sold as a bulk product, so it is a little less expensive than other high fiber cereals.
- Very tasty
- High in fiber and protein
- Only available at one retailer
7. Heartland Granola
In addition to 4 grams of fiber, a serving of Heartland Granola has 240 calories, 6 grams of fat, zero cholesterol, 13 grams of sugar, and 5 grams of protein. It contains a variety of ingredients that are potential allergens, such as soy, wheat, tree nuts, and milk.
Users rate this fiber cereal as highly flavorful and filling.
This fiber cereal is just a little more expensive than the average fiber cereal.
- Also has protein
- Some grocery stores do not carry this brand
8. Kashi GoLean Honey Almond Flax Crunch
Kashi GoLean Honey Almond Flax Crunch isn’t only about fiber. It also has 9 grams of protein, 5 grams of fat, and 500mg of omega-3 fatty acids.
Users rate this fiber cereal as extremely delicious, but warn new users to be wary because it contains chicory root, which can cause stomach issues.
Kashi GoLean Honey Almond Flax Crunch is about the average price for a fiber cereal.
- Good taste
- Lots of fiber and protein
- Chicory root can irritate the stomach
9. Mini Wheats (Kellog’s)
In one serving (21 biscuits) of Mini Wheats, you also get 190 calories, 1 gram of fat, and 5 grams of protein.
Users rate this cereal highly, with its classic combination of crunchy and sweet. Many users recommend letting your milk soak into the cereal, as it can be a little bit dry.
This fiber cereal costs the average of other fiber cereals.
- Sweet and crunchy
- Easy to find in grocery stores
- Not all natural
10. Organic Blue Corn Flakes (Health Valley)
A ¾ cup serving of Health Valley Organic Blue Corn Flakes has 140 calories, no fat, no cholesterol, and 3 grams of protein.
Sweetened with organic cane juice, users rate these as tasty and not as sweet as other mass-produced corn flake varieties.
This fiber cereal can be a little more expensive than other fiber cereals, depending on the retailer at which you shop.
- Low calorie
- Just sweet enough
- May be difficult to find
- Price can fluctuate depending on the retailer
Even though fiber is an incredibly important component of a healthy diet, studies show that 95% of people are not getting enough fiber while 40 percent of adults have a fiber intake of zero! One quick and easy way to increase your fiber intake is by eating a delicious and nutritious fiber cereal. Cereal is a quick and easy meal that will help you start your day off right, especially if it is loaded with fiber. Your tummy will definitely thank you!
Criteria We Used to Measure Which Fiber Cereals Are the Best Options for Your Fiber Intake
From kids to adults, everyone needs to pay attention to their fiber intake. Fiber is an integral part of a healthy diet. We need fiber to keep our bodies functioning properly, our digestive systems and colons functioning as efficiently as healthily as possible, and for helping us manage our weight. Fiber keeps you full, and sneaking it in to your breakfasts, lunches, dinners, and snacks will make fewer calories go further, which is important when dieting or trying to maintain or lose weight, as well as helps you mentally – nobody wants to end a healthy lunch feeling like they physically made good choices but mentally just still a little hungry, left wanting more food! Fiber can help that.
And your mother always told you that breakfast is the most important meal of the day. Mom is a smart lady – listen to her! Having a fiber packed cereal first thing in the morning sets the tone for the rest of the day – it will fill you up with a hearty meal to get you through until your lunch break, but does not leave you feeling heavy or lethargic. Plus, it is great for digestive health. Explained below are three criteria we used to gauge which fiber cereals were the best options.
1. The Nutritional Value of the Fiber Cereal
To understand the nutritional value of a fiber cereal, it is important to first understand the function and benefit of the nutrition and ingredients, and why it is important to incorporate into your diet and lifestyle. The main function of fiber in the diet is to move food and bulk through the intestines more efficiently and faster. It also helps control the pH balance and acidity in the intestines, which serves a key function in helping fight against colon cancer. Fiber is also helpful in prolonging stomach emptying time, which helps your body better absorb key vitamins and nutrients. Ultimately, fiber will help the intestines make your body more efficient. The benefits of fiber are far and wide – it helps maintain regularity and prevent (and help already existing) constipation, as well as help bulk up stool if you tend to suffer from chronic diarrhea. Fiber also helps move bulk and waste through the colon more efficiently, so that it does not stick around for too long, which can literally poison the colon and lead to an increased risk of cancer, as well as balance optimal pH levels in the colon, which also fights against the occurrence of colon cancer.
The obvious first thing we considered when ranking the cereals in our list is fiber content. A good fiber rich cereal should have adequate amounts per serving. Although there is no dietary reference intake for fiber (meaning, the FDA does not have an amount of fiber intake that it says should absolutely be apart of your diet), experts recommend 25 to 30 grams of fiber per day as part of a holistically healthy and well rounded diet. Furthermore, six to eight grams of fiber should be coming from soluble fiber, in order to get the most benefit. A decent fiber cereal will have a substantial percentage of your recommended daily intake of fiber. Our list aims to get in anywhere from 5 grams of fiber to almost 40 (which will make it super easy to get in your daily fiber!). By and large, cereals are typically talked about as great foods for children because they are often largely fortified with essential vitamins and minerals.
It just takes a quick glance at most cereal labels on the supermarket shelves to see that they come fortified with high amounts of vitamins and minerals that are essential to growth and overall health – specifically, Vitamins C, E, D, and decent amounts (as in, around 10 to 20 percent of your daily value) of iron, calcium, omega 3 fatty acids, etc. A nutritious cereal as part of a healthy breakfast is not only about what it HAS, but about what it is FREE of. In our case, we looked to find cereals that were lower in or completely free of cholesterol and added sugars. Sugar is a trickier one – most cereals have very high sugar contents especially some fiber cereals and cereals that market themselves as “healthier” with specific health benefits because they often will have sneakily high sugar amounts to cover up a possible bad taste. Even cereals that do not actually taste all that sweet can have shockingly high sugar amounts. If you have diabetes or are just generally trying to watch and monitor your sugar intake, then be sure to read the labels of the cereal you purchase before you buy. Not only do you want to avoid straight added sugars, but a good fiber cereal won’t have a ton of sugar substitutes (like Splenda or other sucrose and aspartame products) either. The cereals on our list, for the most part, have lower sugar levels which will make them a healthier, and better choice for your family.
Finally, when it comes to choosing cereals based on nutritional content, we considered the overall calories per serving, as well as the amounts of fat, carbohydrates, and protein per serving. The cereals on our list range from just 60 to 80 calories per 3/4 cup serving to upwards of 250 calories per serving. Both ends of the calorie spectrum have their benefits and pitfalls. If you are really trying to monitor your intake and on a daily routine of counting your calories, then you might want to opt for one of the cereals on the lower side of 60 to 80 calories because it will give you more “wiggle room” in your meal, to add in other foods to enjoy (i.e. you will have more calories to “spend” on other foods). However, with less calories often comes less taste as well, so be mindful of this when considering which option is best for you.
On the other hand, higher calorie fiber cereals may not leave as much room to add in additional goodies into your breakfast like yogurt, fruit, and creamer in your coffee, but they tend to taste better and actually BE higher in calories because they are “bulk” cereal options – meaning, they often have a variety of ingredients in them in addition to the actual fiber portion (think granola, nuts, dried fruits, etc). In this way, they actually are probably much more satisfying options and thus, you might not even be left desiring additional foods in your meals. Plus, these higher calorie options will also have higher macros – higher protein, higher carbohydrates, and higher fats. Of course you should still be wary of what you are feeding yourself, but these options can help you hit your macro goals for breakfast in one fell swoop (which again, is why you feel more satisfied). On the whole, the cereals on our list have a wide range of macro nutrient amounts and calorie amounts, to give you as the consumer multiple options depending on your specific diet and health goals and what you want in a fiber rich breakfast.
2. The Taste of the Fiber Cereal
Just because the cereals on our list are packed with nutrients and loaded with fiber, does not mean you should have to sacrifice taste! Traditionally, healthier cereals get a bad rap for taste for typically one of two reasons: they either taste somewhat like the cardboard box that its sold in or it is overly sweet and more like an ice cream sundae bar topping than a nutritious breakfast option because manufacturers over load the cereal with sweeteners (artificial or natural) to cover up that classic cardboard taste. Not only do overly sweet cereals taste like over kill, but the sugar just adds to an already high amount of carbohydrates that cereals typically have because they are made from grains and wheat. The cereals listed here run the range of taste according to consumers.
Some reviewers do claim that the “stripped down” and basic fiber cereals like All Bran Buds and General Mills’ Fiber One Cereal taste a bit bland and need to be served up somewhat creatively to improve the taste. If you are in search of fiber cereals that have been reviewed as the yummiest, you are safe to go with the cereals that contain a variety of ingredients. Those on our list that have other bits of chocolate, granola clusters, and dried fruit like Post’s Grape Nuts and Kashi‘s Go Lean Crunch also have the highest ranking taste. If you have little ones who tend to be pickier eaters, but you need to get some fiber into their diet early on in the day, these options are some to keep in mind. There are a few “classics” on our list too, that get rave reviews from adults and kids alike.
Kellogg’s Mini Wheats might be slightly lower in fiber than other options on the list, but they taste great and are favored by a wide variety of people. One more thing we considered when looking at each cereal’s taste was texture. Texture can really make or break a taste experience. Dry cereals, like the bulk of our list, are not hot cereals; they should have an appropriate crunch. Even when served mixed in milk, most of the fiber cereals on our list maintain their crunchy texture (notably, General Mills’ Fiber One cereal and Post’s Grape Nuts).
3. The Value of The Fiber Cereal
The first component of value we considered was obviously price. Cereals can, surprisingly enough, get pretty expensive especially if they have a “natural” or “organic” label tied to them. Some cereals – especially those that are considered specialty cereals, which includes some that are high in fiber – can only be found in specialty grocery stores because they are made by specialty brands. This usually means higher prices but luckily consumers can typically find “knock off” or generic brand versions of these cereals, – including generic fiber cereal versions, – for much cheaper. Another way to keep costs down, and one which we considered when making our list, is whether or not the cereal can be bought in bulk. Not only did we think about those cereals that are sold in bulk at bulk warehouses, but many specialty and health food stores these days have “bulk bin” sections that sell various cereals and types of granola.
An added bonus of buying cereals in bulk is not only that they are cheaper, but that cereals tend to have a pretty long shelf life, which means you don’t have to worry as much about how you are going to finish off a bulk sized purchase. Aside from price, we considered other components that give (or takeaway) value to a fiber rich cereal. These include such components as versatility, convenience, and methods of production. Versatility refers to the various ways, recipes and meals in which the cereal can be used. Basically, the more options, the better. The fiber cereals on our list that contain a variety of ingredients like nuts, granola, and dried fruit can be used in a number of ways besides just a delicious breakfast. They hold their own well as a snack, make a great addition to a homemade batch of trail mix, but also can be added to smoothies, oatmeal, yogurt, ice cream, and other baked goods as a delicious topping choice.
Getting even more creative, a lot of the fiber cereals on our list, when ground up in a blender and mixed with butter or oil, make a healthier alternative to pie crusts than just using an ordinary pastry dough. Convenience refers to many things, including if the cereal can easily be found at your local grocery store, if it is even sold in bulk in the first place, how long of a shelf life it has, and its practicality. Some of the cereals on our list, especially those that are ‘certified organic’ or produced naturally without GMO’s, are only found at specialty health food stores. But the classics that made our list – like Mini Wheats and Grape Nuts- can easily be found at most grocery and convenience stores. Part of the appeal of eating cereal in the morning is that it is a simple solution to a hectic schedule. Simply pour it in a bowl, add some milk (or don’t and snack on it dry, which makes for an even easier on the go meal), and you are all set. If a cereal (like the Familia Muesli on our list) has to be prepared ahead of time in some way – in the case of Familia Muesli, you need to soak it a bit in milk or yogurt, or it doesn’t have a great flavor or texture – then this takes away from the cereal’s ease of use and overall value.
Other Important Factors To Consider When Choosing A Fiber Cereal
1. How much fiber is already in your diet?
If you do not already pay close attention to the nutrition and ingredients contained in your food, we advise you start – especially if you want to start adding in fiber to your diet. The reason being is that you might already have an adequate amount of fiber in your diet, and adding too much fiber can actually end up backfiring. Too much of a good thing, in this case, can be a bad (er, uncomfortable) thing, especially for your tummy and digestive system.
If you track your intake and find out that you do, in fact, need to add some more fiber into your daily intake then we suggest you do so very slowly because the bacteria that lines your stomach and small intestines need time to get used to a fiber increase. If you add fiber too quickly, you will likely experience much gas, bloating, cramps, and diarrhea. Need some suggestions on where to start? Try adding in just five grams of fiber into your diet every day for two week intervals. You might still experience some gas and bloating but it will be limited compared to what it would be if you added too much fiber in too quickly.
2. Do you have a family history of colon cancer?
The National Cancer Institute claims colorectal cancer as the second leading cause of cancer-related deaths in America for men and women. Colon cancer is not something that should be taken lightly! One of the biggest indicator of a person’s risk for contracting colon cancer is genetics, so if you have a family history of colon cancer then it is especially important for you to be mindful of your fiber intake because fiber has been known to reduce the risk of colon cancer.
Fiber helps keep a balanced pH and acidity level in the intestines, which inhibits microbes in the gut from producing cancerous substances. The American Institute for Cancer Research reports that, for just every 10 grams of fiber you eat each day, your risk of colon cancer is reduced by 10 percent. (Other ways to reduce your risk of colon cancer include incorporating exercise into your normal schedule, maintaining a healthy weight for your body, avoiding excessive amounts of processed foods and red meat, consuming alcohol in moderation, and avoiding excessive weight gain particularly around the abdominal area.)
3. How much coffee do you drink?
Coffee is a common diuretic. Therefore, if you normally consume multiple cups a day and your caffeine intake is at or var above the recommended limit of 400 mg per person each day, then be careful of increasing your fiber intake. A lot of caffeine mixed with increasing dietary fiber will result in some serious gastrointestinal issues, with uncomfortable bloating, gas, and diarrhea as the main symptoms.
4. Are you trying to increase the fiber content in your picky child’s meal?
Fiber can be a tricky one to get into your kids’ daily meals and snacks because kids tend to be pickier eaters than adults and fiber is usually found in foods deemed “healthy” and thus, unattractive and unappealing to kids. There are definitely cereals on our list that are geared toward the younger eaters in your life; but there are also certainly options on this list that, without even taking a bite, most kids will turn up their nose at. So what do you do if you are desperate to increase your child’s dietary fiber but they just won’t go for bran cereals first thing in the morning? Luckily, there are a lot of great options of fiber for kids, and most can be made with easy swaps in their already existing limited meal choices that they probably won’t even notice. First off, focus on whole grains and whole wheat options.
This includes in your baked goods, so simply swapping all-purpose white flour for whole wheat flour when you are whipping up a batch of after-school cookies is a great way to up the fiber content without really noticing it. You can also add in canned pumpkin into most quick bread and cake recipes to add not only moisture, but a flavorful punch of fiber. As far as the cereals on our list, don’t be afraid to get creative! Ground up and mixed with butter, many of these cereals can be used as pie and baked good crusts, or mixed with chocolate pieces and peanut butter and served atop apples for a sweet, salty, crunchy, and delicious snack.
Q. What is fiber?
A: Fiber is a type of carbohydrate, found in plant cells, that the human body cannot digest or break down. There are two main kinds of fiber: water soluble and water insoluble fiber.
Q: What is soluble fiber? What is insoluble fiber? What is the difference?
A: Soluble fiber is a type of fiber that absorbs water during digestion. They add bulk to stool, which helps fight diarrhea and similar symptoms. Soluble fiber is the fiber found in fruits and veggies, legumes, and oats. Insoluble fiber does not absorb water during digestion and therefore remains unchanged during digestion. This is the fiber that helps with constipation because it pushes material through the intestines without first being broken down. Insoluble fiber is also found in fruits and vegetables (particularly in edible peels and seeds), cereals, whole grain products, oats, and brown rice. Although there is no dietary reference intake for either type of fiber, it has been recommended that adults aim to get at least one-fourth of all dietary fiber from soluble fiber.
Q: Why is fiber important? Why is soluble fiber particularly important?
A: A high fiber diet has been proven to help reduce a variety of health risks and conditions, including heart disease, diabetes, diverticular disease, constipation, and colon cancer. Like we’ve already mentioned, fiber is important for maintaining and improving the digestive system. Soluble fiber, in particular, is important because it has been shown to reduce cholesterol levels of bad cholesterol (LDL).
Q: How much fiber do I need each day?
A: Aim for 25 to 30 grams per day of total dietary fiber, with 6 to 8 grams coming from soluble fiber. But don’t worry too much about the numbers – simply trying to get at least one serving of whole grains, cereals, or legumes into each meal with typically get you to that 25 to 30 gram sweet spot range.
Q: What other foods have fiber?
A: Grains, whole grains, legumes and beans (kidney beans, black beans, white beans, etc), whole fruits and veggies (NOT fruit juices) are all great sources of fiber.
Q: Exactly how much fiber is in common fruits and vegetables?
A: Raspberries take the cake, with one cup packing 8 grams of fiber. Apples, oranges, tangerines, pears, a cup of blueberries and a cup of strawberries all have around 3-4 grams of fiber per serving. A medium sweet potato, 1 cup of carrots, or half a cup servings of peas, cauliflower, and squash have 3 to 4 grams of fiber.
Q: What about fiber supplements?
A: Unlike other supplements, most fiber supplements don’t actually have as much fiber as fiber amounts found in foods. In fact, for the majority of fiber supplements found on the market today, most average only about 0.5 grams of fiber per tablet. Furthermore, there is not a ton of scientific evidence that show and prove the effectiveness of fiber supplements. If you really want to increase dietary fiber intake, read labels and stick to fiber packed foods.
Check out some of the sources we used:
- Increasing Fiber Intake, University of California San Francisco Medical Center Health Webpage Article, Sep 18, 2017 ,
- Preventing Colon Cancer: Six Steps For Reducing Your Risk, American Institute for Cancer Research, Feb 26, 2012 ,
- High Fiber Diet, UM Health System Informational Health Article PDF, ,
- Adding Fiber to Your Family's Diet, KidsHealth Web Page Article, Sep 01, 2014 ,