to top 10 table

10 Best High Fiber Cereals

last updated: Mar 02, 2021
Fiber is essential in your diet to keep you running at peak performance. Incorporating enough into your daily nutrition is a little tricky, which is why we love fiber cereals. Many of the blends that we selected for our list are packed with over half of your daily fiber needs but also incorporate extra vitamins and nutrients needed to jump-start your day.

We wanted to make sure that we selected brands that are packed with goodness, but also taste great too. Pairing this cereal with a serving of ice-cold milk and fresh fruit will make breakfast your favorite meal of the day!

In this guide, we have selected some of the best fiber cereals that will leave you energized to pop on those running shoes and hit the trails.

In a Hurry? The test winner after 8 hrs of research

icon
General Mills Fiber One
96.8/100 our score
Product Purity
98
Taste
97
Value
95
Use
96
Compatibility
98
General Mills Fiber One
Why is it better?

More than half of your RDT of fiber

Stays crunchy in milk

Whole grain taste

Average price

In a Hurry? Editors choice:
General Mills Fiber One
Test Winner: General Mills Fiber One
Amazon Link
Researched Sources
2
Researched Sources
Reviews Considered
1K
Reviews Considered
Hours Researching
8
Hours Researching
Products Evaluated
19
Products Evaluated
Sorting Options
Product Purity Taste Value Use Compatibility By Default
Rank
PictureProduct
Name
Rating
Shops
#1
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
96.8
Product Purity
98 %
Taste
97 %
Value
95 %
Use
96 %
Compatibility
98 %
Price Comparison Last Updated (13.04.21)
Amazon Link
#2
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
95.8
Product Purity
95 %
Taste
96 %
Value
94 %
Use
97 %
Compatibility
97 %
Price Comparison Last Updated (13.04.21)
Amazon Link
#3
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
95.6
Product Purity
97 %
Taste
97 %
Value
92 %
Use
94 %
Compatibility
98 %
Price Comparison Last Updated (13.04.21)
Amazon Link
#4
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
95
Product Purity
96 %
Taste
94 %
Value
96 %
Use
93 %
Compatibility
96 %
Price Comparison Last Updated (13.04.21)
Amazon Link
#5
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
93
Product Purity
94 %
Taste
92 %
Value
93 %
Use
93 %
Compatibility
93 %
Price Comparison Last Updated (13.04.21)
Amazon Link
#6
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
92.8
Product Purity
95 %
Taste
93 %
Value
91 %
Use
92 %
Compatibility
93 %
Price Comparison Last Updated (13.04.21)
Amazon Link
#7
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
91.8
Product Purity
92 %
Taste
92 %
Value
90 %
Use
93 %
Compatibility
92 %
Price Comparison Last Updated (13.04.21)
Amazon Link
#8
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
90.4
Product Purity
91 %
Taste
89 %
Value
92 %
Use
88 %
Compatibility
92 %
Price Comparison Last Updated (13.04.21)
Amazon Link
#9
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
89.2
Product Purity
90 %
Taste
89 %
Value
88 %
Use
90 %
Compatibility
89 %
Price Comparison Last Updated (13.04.21)
Amazon Link
#10
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
87.6
Product Purity
88 %
Taste
88 %
Value
87 %
Use
87 %
Compatibility
88 %
Price Comparison Last Updated (13.04.21)
Amazon Link

Top 10 Highest Fiber Cereals

1. General Mills Fiber One

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
96.8
Fiber One
Fiber One
Fiber One
Amazon Link
Product Purity
98
Taste
97
Value
95
Use
96
Compatibility
98
best offer for today
Amazon Link
Pros:

More than half of your RDT of fiber

Stays crunchy in milk

Whole grain taste

Average price

Cons:

Start eating slowly or you may experience stomach discomfort

Loaded with insoluble fibers that come from the chicory root, Fiber One cereal is made without high fructose syrups or artificial colors or flavors. It keeps you full longer and has added brans and other whole grains to give you a vitamin and mineral-packed breakfast. It has been said that increased fiber decreases gastrointestinal issues and can prevent issues in the future.

Read more

Fiber One is fuel for the day. Each serving has 13 grams of whole grain and has 55% of your daily fiber needs. Fiber one Cereal is also loaded with tons of Vitamin Bs: B6, B2, B12 and folic acid. Because the base of fiber is from the chicory root, you are also getting tons of soluble fiber from all the inulin - all this fiber is extracted with water.

Unlike some brands, Fiber one doesn't get soggy on its first contact with milk. Consumers seem to enjoy the extra crunch and the flavor is fresh; add some fruit to amp up the flavor and nutrients.

This option is averagely priced and you can also get multiple packages at a discounted price. As far as use goes, you can mix this cereal with your favorite fruit, eat it dry, or plain with milk. There is really no way to NOT eat this cereal.

This is a great high fibercereal for almost anyone. There are some ingredients that may be sensitive to you, so just take a look--just in case.

2. Post Grape Nuts

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
95.8
Post Grape-Nuts Cereal
Post Grape-Nuts Cereal
Post Grape-Nuts Cereal
Amazon Link
Product Purity
95
Taste
96
Value
94
Use
97
Compatibility
97
best offer for today
Amazon Link
Pros:

A high protein cereal

Very crunchy

Never gets soggy

No added sugar

Cons:

High in calories

Post Grape Nuts have been around for over 100 years and are an old favorite among bran cereal connoisseurs. This cereal is not only high in fiber, but its textured crunch is also packed with tons of nutrients. Aiding you in maintaining a healthy diet, each serving of Grape nuts only has 210 calories, 6 grams of protein, 5 grams of sugar and a whopping 1 gram of fat. It is also high in Iron and B-6 which are known for boosting energy.

Read more

Due to its unique nutty flavor and texture, Post Grape nuts are not just favored as a cereal. They are a great addition to salads, yogurts, and other yummy health foods and can be used as a topping to give you a little fiber crunch throughout the day.

With the average prices rising on most consumer products, Grape Nuts cereal shares the average price of most cereals nowadays.

They are still just as nutty and delicious as they have been and have a solid fan base of bran lovers everywhere. They are a nice switch up from the flakes most cereals come in as well. Packed with fiber and nutrition, you will definitely get a ton of nutrition with this cereal.

3. Kellog's All Bran Buds

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
95.6
Kellog's All Bran Buds
All-bran All Bran Buds
All-bran All Bran Buds
Amazon Link
Product Purity
97
Taste
97
Value
92
Use
94
Compatibility
98
best offer for today
Amazon Link
Pros:

Extra high fiber content

46% of the daily recommended fiber

Crunchy taste

Contains psyllium which is good for the heart

Cons:

High in sugar

This fiber cereal packs a whopping 39 grams of fiber per cup! However, sugar watchers beware: All-Bran Buds also has 24 grams of sugar per cup. A lot of people seem to like the extra crunch this fiber cereal offers. Most users say this cereal tastes as you would expect a fiber cereal to taste.

Read more

Made of quality ingredients, this cereal is packed with fiber and uses ingredients that most can consume--just make sure to take a look at the ingredients if you know you are sensitive or allergic to certain ingredients.

This is your typical cereal--you can eat it dry or with milk and it will taste great. Add some bananas and you are good to go. Users enjoy the extra crunch this fiber cereal offers.

This fiber cereal is so good, even your pickiest eater will enjoy it. 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.

4. Familia Muesli

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
95
Familia Muesli
Familia Swiss Muesli Cereal
Familia Swiss Muesli Cereal
Amazon Link
Product Purity
96
Taste
94
Value
96
Use
93
Compatibility
96
best offer for today
Amazon Link
Pros:

Good amount of protein

Multiple textures and flavors in cereal

No added sugar

4 grams of fiber per half cup serving

Cons:

More expensive than other cereals

High calorie

This fiber-rich granola-like cereal has 4 grams of fiber per half-cup serving and no added sugar. 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. This one needs to be prepared a certain way, make sure you have the time to do so.

Read more

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.

This option is one that you have to taste before you commit to it. Some users love it and some don't. it certainly offers plenty of fiber though.

5. Barbara's Shredded Wheat

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
93
Barbara's Shredded Wheat Cereal
Barbara's Shredded Wheat Cereal
Barbara's Shredded Wheat Cereal
Amazon Link
Product Purity
94
Taste
92
Value
93
Use
93
Compatibility
93
best offer for today
Amazon Link
Pros:

0 sugar

Non GMO

Vegam

100% whole wheat

Cons:

Takes time to get used to the taste

In the fiber family, shredded wheat hails supreme. What we love most about this shredded wheat blend from Barbara’s is that it is made from 100 percent whole grains, and it is free of additional additives and sugars that can cause a late morning crash. We love this blend because it is simple and incredibly low in sugar.

Read more

This option packs in all of the nutrients that you need, and nothing that you don’t. One serving provides you with an impressive 20 percent of your daily fiber needs through unprocessed whole grains that help to flush your system.

Users also love that this blend is made without any additional sugar. If you need to keep your fiber intake high while keeping sugar low, this is one of your best options. Users find that that taste is a little bland, but the neutral flavor makes it the perfect base for adding tasty fresh fruits for an extra kick of fiber and nutrients.

If you are in the market for something that is super simple, organic, and unprocessed, this blend from Barbara’s is a great choice. We love that it is composed of whole grains to help flush your system without additional sugars or additives. It costs a little bit more than most, but we feel that it is worth every penny.

6. Nature’s Path Flax Plus

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
92.8
Nature's Path Flax Plus Multibran Flakes Cereal
Nature's Path Flax Plus Multibran Flakes Cereal
Nature's Path Flax Plus Multibran Flakes Cereal
Amazon Link
Product Purity
95
Taste
93
Value
91
Use
92
Compatibility
93
best offer for today
Amazon Link
Pros:

Comes in oatmeal and cereal forms

USDA organic

Non-GMO

Has flax seeds

Provides some Omega-3s

Vegetarian

Cons:

Not as sweet as other less organic options

This is another organic cereal and while they are well known for their granola, it's no surprise that their cereal is delicious as well! It comes in lots of different flavors and is available in both hot and cold cereal options--so you can get oatmeal if you want to as well. They are low in sugar but aren't bland. This brand is non-GMO and USDA organic.

Read more

This one comes in both oatmeal and cereal forms--so you can pick between hot or cold options. It contains 5 grams of fiber and 6 grams of protein--this is a little less than other options but if you choose to get the cold cereal then you will get more fiber from one serving. It also contains flax seeds and is made of organic ingredients.

A simple and delicious fiber cereal, just pour it in the bowl and add some milk--or not--and enjoy.

This one is a little less pricey and tastes great! This fiber cereal is a great option for most people--even kids enjoy it. If you want a delicious and easy-to-eat cereal, you will love this one.

7. Seven Sundays Wild & Free

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
91.8
Seven Sundays Wild & Free Blueberry Chia Buckwheat Muesli Cereal
Seven Sundays Wild & Free Blueberry Chia Buckwheat Muesli Cereal
Seven Sundays Wild & Free Blueberry Chia Buckwheat Muesli Cereal
Amazon Link
Product Purity
92
Taste
92
Value
90
Use
93
Compatibility
92
best offer for today
Amazon Link
Pros:

Chia seeds

Pumpkin seed

No sulfites

No refined sugars

Gluten free

Cons:

The musli gets mushy if not eaten at once

Chia seeds are magical little seeds that pack in a whole lot of benefits in a tiny little package. What we love most about this blend from Seven Sundays is that it boasts a chia seed base for fiber delivery, It is composed of non-GMO ingredients, is gluten-free, and is composed of 100 percent whole grains. Users love that this blend goes great with a cup of cold milk, or it can also be warmed up and used as oatmeal.

Read more

What we love most about this blend is that it boasts a chia seed base. This little seed not only packs in a high dosage of fiber but is also packed with antioxidants and omega-3 fatty acids for heart health. One serving of this cereal packs in an impressive 21 percent of your daily fiber intake, making it a perfect way to start your day.

We found that users also love the taste of this blend from Seven Sundays. The whole-grain chia seed base is boosted with dried blueberries for an added kick of natural sweetness (along with the added fiber and nutrients found in blueberries). It also provides an added kick of sweetness from the local wildflower honey found in every package.

If you want something that is a little more versatile that can be used as a quick cereal or satisfying oatmeal on cold mornings, this blend from Seven Sundays is worth checking out. We love that it is composed of a chia seed base that not only amps up the fiber levels but also includes a healthy serving of omega-3 fatty acids as well as antioxidants.

8. Kashi GoLean

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
90.4
Kashi - Go Lean Crunch Cereal
Kashi - Go Lean Crunch Cereal
Kashi - Go Lean Crunch Cereal
Amazon Link
Product Purity
91
Taste
89
Value
92
Use
88
Compatibility
92
best offer for today
Amazon Link
Pros:

Good taste

Lots of fiber and protein

Average price

100% whole grain

Cons:

Chicory root can irritate the stomach

This crunchy Kashi fiber cereal provides you with 8 grams of fiber and a bit of sweetness to start off your day. Users rate this fiber cereal as extremely delicious but warn to be wary because it contains chicory root, which can cause stomach issues.

Read more

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.

It is crunchy and delicious and available in several different flavors to choose from. Best of all, it's packed with fiber, so you will give our body what it needs.

This is a great fiber cereal for almost anyone. If you have any allergies make sure to take a look at the ingredients otherwise, even kids love this one.

9. Wheaties

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
89.2
Wheaties, Cereal, Whole Wheat Flakes
Wheaties, Cereal, Whole Wheat Flakes
Wheaties, Cereal, Whole Wheat Flakes
Amazon Link
Product Purity
90
Taste
89
Value
88
Use
90
Compatibility
89
best offer for today
Amazon Link
Pros:

100% whole grain

Vitamin B

No artificial flavors

100 calories per serving

Cons:

Even though it packs a decent amount of fiber, it could be a little more

There’s a reason the contents of this iconic box are known as the breakfast of champions. Users love that these little flakes are crunchy and delicious, and contain about half of your daily fiber needs. We love this blend because it is not only packed with whole-grain fibers which are great for digestion but also include a host of beneficial vitamins and nutrients that help you perform at your very best.

Read more

The most notable feature of this blend is that one serving contains almost half of your daily fiber needs. This simple blend is free of artificial colors, flavors, and does not contain high-fructose corn syrup. The whole grains in this blend are also a key source of essential B Vitamins as well.

One serving contains just 130 calories, making this a perfect option for those on a low-calorie diet. These flakes offer a subtle flavor and aren’t overly sweet, which makes it a great base to add in additional goodness such as berries and fruit for an extra kick of nutrition.

The best part of this classic blend is that it comes in at a super affordable price point. This simple formula is packed with a good dose of fiber as well as B vitamins to help you get a jump start on your day, and the lower calorie count makes it a great choice if you are watching your weight.

10. Uncle Sam Flakes & Flaxseed

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
87.6
Uncle Sam Original Wheat Berry Flakes Cereal
Uncle Sam Original Wheat Berry Flakes Cereal
Uncle Sam Original Wheat Berry Flakes Cereal
Amazon Link
Product Purity
88
Taste
88
Value
87
Use
87
Compatibility
88
best offer for today
Amazon Link
Pros:

Low in sugars

7g fibers

Extremely filling

Affordable

Cons:

Packs calories

If you really want to dial your fiber intake up to an 11, this blend from Uncle Sam is witch checking out. One serving of this blend provides users with almost half of their daily intake needs, while also including a host of other beneficial vitamins and nutrients in one bowl. Plus, users find that that naturally sweetened blend tastes great.

Read more

The most notable feature of this blend is that one serving (sans milk) provides you with almost 40 percent of your daily fiber needs. It is composed of crunchy whole-grain flakes with an added boost of fiber and nutrition from flaxseed. It is also fortified with additional B vitamins as well as calcium.

We also love that this tasty blend is low in sugar. One serving has less than 1 gram of sugar. It also provides 7 grams of fiber and 190 calories per serving, which means that one bowl is incredibly filling and will keep you satisfied all morning long.

If you love your sugary sweet breakfast cereal and want to give a healthier option a try, this blend from Uncle Sam is a great option. Many users found that this tasty and lightly sweetened blend is a great way to ditch those overly sweet cereals for good! Plus, it comes in at an affordable price point that won’t break the bank.

Criteria Used for Evaluation

Taste

When it comes to anything we eat, we should definitely make sure we enjoy each and every bit--why would the cereals high in fiber be any different!

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 a taste for typically one of two reasons: they either taste like the cardboard box that its sold in or it is overly sweet in an attempt to make it more palatable.

Then, not only does it end up tasting more like an ice cream sundae bar topping, 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 cereals rich in fibers like All-Bran Buds and 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.

Value

Regardless of what your budget is, get something that you actually like to eat and is really worth the money. Meaning, it isn't worth buying if it doesn't taste good or contain the nutritional value you're looking for.

Cereals can, surprisingly enough, get pretty expensive especially if they have a “natural” or “organic” label tied to them. Some cereals that emphasize certain special dietary needs like fiber, can only be found in specialty stores. This can mean higher prices for these health-conscious foods; but luckily, plenty of generic and household brands have caught onto the fiber craze.

A large number of the cereals on our list can be found in just about any grocery store and are fairly inexpensive while still offering the dietary fiber you need. 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.

We also considered how convenient and versatile each cereal is because that can definitely add to the value of what you’re getting. The more ways a cereal can be eaten or prepared, the better.

So, many of the fiber cereals on our list can be eaten as a snack, a great addition to homemade trail mix, a smoothie ingredient, or something to bulk up your yogurt, ice cream, and oatmeal!

Use

Whether you like your fiber cereal with milk, dry, or on the go, you need to make sure you get an option with the right amount of fiber and that you can eat just how you like to.

If you aren’t already paying close attention to the nutrition and ingredients in your food, we advise you to to do so – especially if you want to start adding 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 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 need to add some more fiber, we suggest you do so very slowly because the bacteria that line your stomach and small intestines need time to get used to a fiber increase.

If you add fiber too quickly, you will likely experience lots of 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.

Compatibility

Take a look at all of your needs and preferences and make sure you get a fiber cereal that works for you.

To understand the nutritional value of fiber cereal, it is important to first understand the function and benefit of the fiber itself, and how it will affect your body and your lifestyle.

The main function of fiber in the diet is to move food and bulk through the intestines more efficiently. 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 aids your digestives system in helping the rest of your body (and your day) run smoother. The benefits of fiber are far and wide – it helps maintain regularity and prevent constipation, as well as help bulk up a 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 poison the colon and lead to an increased risk of 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 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.

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!).

Expert Interviews & Opinions

Most Important Criteria (According to our experts opinion)
Sort criterias acording to:
Experts Opinion Editors Opinion Users Opinion By Default
Click on a to rate the most important criteria:
#1
Product Purity
Rate This Criteria as Most Important
#2
Taste
Rate This Criteria as Most Important
#3
Use
Rate This Criteria as Most Important
#4
Value
Rate This Criteria as Most Important
#5
Compatibility
Rate This Criteria as Most Important
FIber! Fiber! Fiber!

Fiber is really important, even if you are regular. It keeps your colon, heart, and bodily organs running and up to par so you can get to running and exercising. Make sure to get the right amount and you will notice an improvement in your everyday life.

How much is enough?

Adults should consume between 25-30 grams of fiber, but most Americans only consume 15 grams. While the cereals on our lists are excellent sources, adding a fiber supplement to your diet may be a great idea!

More To Think About

Bottom Line

At the end of the day, there are a few questions you should ask yourself:

Are you trying to lose weight or change the way you eat?

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 into your breakfasts, lunches, dinners, and snacks will make fewer calories go further. This means less “hangry” and more happy when you’re trying to eat healthier or lose weight.

Are you trying to increase the fiber content in your picky child’s meal?

If you’re a parent, you know the struggle of trying to fit all the basic food groups into your kids’ daily meals and snacks. Kids can be picky eaters because of a still-developing taste palate, so sometimes it’s necessary to find fun ways to sneak in the “healthy” stuff, like fiber.

There are some cereals that are geared towards kids, but it might be harder to find bran cereals that they’ll eat willingly. Instead, you can try making simple swaps in foods they are more familiar with that they probably won’t even notice.

Focus on whole grains and whole wheat options instead of white flour baked goods. Now turkey subs and grilled cheese sandwiches are a good source of fiber. You can even substitute your all-purpose white flour for whole wheat flour when you are whipping up a batch of after-school cookies, or throw in some canned pumpkin into most quick bread and cake recipes to add not only moisture but a flavorful punch of fiber.

Do you have a family history of colon cancer?

The National Cancer Institute claims colorectal cancer is 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 indicators 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.

What is your caffeine intake like?

Caffeine is a common diuretic and that doesn’t mix well with a high-fiber diet. If you have four or more cups of coffee a day or find yourself chugging energy drinks regularly, it might be time for a change.

A lot of caffeine mixed with increasing dietary fiber will result in some uncomfortable gastrointestinal issues. Switching to fiber could help with your natural energy levels so you don’t feel the need to perk up as often throughout the day.

Some good news for coffee drinkers though: coffee does contain soluble fiber, so you don’t have to feel as guilty about pouring that second cup.

Frequently Asked Questions

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.

Soluble fiber

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 found in some fruits and veggies, legumes, and oats.

Insoluble fiber

Insoluble fiber is also found in fruits and vegetables (particularly with 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: 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.

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 shows and proves the effectiveness of fiber supplements.

If you really want to increase dietary fiber intake, read labels and stick to fiber-packed foods--and eating one of the best fiber cereals is a great way to increase your fiber intake.

q: How can I get enough fiber in a day?

a:

A good fiber cereal is a great way to get your half of the way there, but what else can you do to ensure that you hit your daily target? Make sure that you incorporate fruits and veggies into each meal to boost those fiber levels to reach your daily goal. We suggest fitting half of your plate with fresh veggies at dinner time or including a salad into your meals.

Are you more of a snacking connoisseur? If it’s hard to incorporate enough fresh fruits and veggies into your diet, popcorn is a great way to boost your fiber levels. If you are still having a hard time hitting out daily intake, supplements are a great way to easily add a boost of daily fiber as well.

Sources

  1. Editorial Team, Increasing Fiber Intake, Medical Website
  2. Rachael Schultz, The Healthiest Cereal Choices to Help You Live Longer, Health and Wellness Website