7 Best Weight Loss Breakfast Cereals with Omega-3: Expert Guide

The Benefits of High Fiber Cereal for a Healthy Diet

When many people think of cereal, images of sugary, low-nutrient brands may come to mind. However, not all cereals are created equal. High fiber cereals can be an incredibly healthy addition to your morning routine or snack time. Packing a powerful nutritional punch, high fiber cereal offers many benefits for your health and waistline.

What Makes a Cereal High in Fiber?

Fiber is a form of complex carbohydrate that our bodies cannot digest. It passes through the digestive system mostly intact. Fiber plays several crucial roles in the body including:

• Promoting digestive health
• Supporting heart health
• Stabilizing blood sugar levels
• Aiding weight loss efforts

When scanning the cereal aisle for a high fiber choice, you’ll want to check the nutrition label for at least 5 grams of fiber per serving. Even better is a cereal with around 10 grams of fiber. sources of fiber in cereal include whole grains like wheat bran, nuts, seeds, dried fruit, and pulses like lentils or chickpeas.

The Digestive Benefits

One of the key perks of a getting adequate fiber is what is does for your gastrointestinal system. Fiber helps move and eliminate waste by adding bulk to stool. This means fiber helps prevent constipation, reducing hemorrhoids and straining.

Additionally, fiber nourishes the healthy bacteria in your gut microbiome. Your gut microbiome is crucial for nearly every aspect of health, as the 100 trillion bacteria work hard to protect against infection, inflammation, allergies, and disease. Fiber is the preferred “food” for most of these beneficial bugs.

Supports Heart Health

A high fiber cereal can also keep your heart healthy and happy. Fiber helps remove LDL or “bad” cholesterol from the body to prevent plaque buildup in arteries. Research shows that getting more fiber, especially soluble fiber, significantly reduces risk for heart disease and events.

Further, fiber helps control blood pressure and inflammation levels within the body, two other huge predictors of cardiovascular disease.

Choose a High Fiber Cereal for Weight Control

When attempting weight loss, a bowl of high fiber cereal in the morning may just be your secret weapon! The power duo of fiber and protein found in whole grain cereals helps curb cravings and keep you feeling satisfied all morning long after you eat breakfast.

The bulk and water-attracting nature of fiber also creates a dense, filling bowl of cereal. This satiation means you eat less at all your subsequent meals throughout the day without the hunger and food obsessing.

Stabilizes Blood Sugar

Thanks to its ability to slow digestion, fiber also stabilizes blood sugar wonderfully. This helps prevent energy crashes and sugar cravings.

When insulin levels drop, this triggers messages to the brain to seek out immediate energy in the form of sugar to bring them back up. Eating slower-digesting high fiber foods keeps this blood sugar rollercoaster effect at bay.

Reduces Calories Consumed

Research clearly demonstrates that people who eat more fiber naturally reduce their overall daily calorie, carb, and fat intake. When your stomach fills up on bulky high fiber cereal, you instinctively eat less at subsequent meals.

Over the course of days and weeks, this calorie deficit can lead to some pretty impressive weight loss results. More filling fiber-rich foods can also help reduce frustrating diet failures from extreme hunger.

The Top High Fiber Cereal Picks

When scanning the cereal boxes at your local market, you have tons of nutritious high fiber options to choose from. Consider these top picks that provide at least 5 grams of fiber per serving:

Ezekiel 4:9 Sprouted Whole Grain Cereal

Made from simple whole food ingredients like wheat, barley, beans, lentils, millet, and spelt, this cereal packs both fiber and protein. With a wholesome combination of grains and legumes, a 1⁄2 cup serving contains 5 grams of fiber plus 8 grams of filling protein.

Bob’s Red Mill Extra Thick Rolled Oats

Oatmeal is king when it comes to high fiber breakfast options. Bob’s Red Mill Extra Thick Rolled Oats cook up with a pleasing, chewy texture and more than 5 grams of fiber per healthy 1⁄2 cup portion. Enjoy topped with fruit, nuts, milk, or a sprinkle of cinnamon.

Erewhon Crispy Brown Rice Cereal

For those avoiding wheat and gluten, try Erewhon’s crispy brown rice flakes. Simple and clean ingredients provide 18 grams of whole grain goodness per serving including 5 grams of fiber. Enjoy as cereal or incorporate into homemade granola bars or trail mixes.

Nature’s Path Optimum Cranberries, Almonds and Pumpkin Seeds Cereal

With nutritious nuts, antioxidant-packed cranberries, and fiber-filled seeds, you get a well-rounded balanced breakfast from this wholesome cereal. Each 1 cup portion contains 9 grams of fiber thanks to whole grain corn flour, wheat bran, oat bran, and brown rice.

One Degree Organic Sprouted Brown Rice Puffs Cereal

Crunchy brown rice combined with a touch of quinoa in puff form gives this gluten-free cereal its tasty appeal. A generous 3⁄4 cup portion boasts 5 grams of fiber plus 6 grams of protein for blood sugar balancing power to start your day off right.

The options for high fiber nutrient-dense cereals today are nutritious and delicious! Just remember to check that fiber content on the label when making your healthy cereal selection.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.