Guide to the Health Benefits of High Fiber Cereals

The Benefits of High Fiber Cereals

High fiber cereals can be a nutritious and delicious breakfast option with many potential health benefits. Packing in fiber while keeping added sugars low, the right high fiber cereal choices make it easy to get more of this important nutrient into your daily diet.

This article will explore the top high fiber cereals worth adding to your breakfast rotation and why you should consider making fiber-rich cereals a regular part of a balanced, healthy diet.

What Makes a Cereal High in Fiber?

High fiber cereals provide at least 5 grams of fiber per serving. Some contain 6 grams or more per serving, which is considered an excellent source of fiber.

These cereals get their fiber from whole grains like wheat bran, oats, and psyllium seed husks. Some also incorporate dried fruit, nuts, seeds, and other natural fiber sources.

To qualify as high fiber, the cereal should also be low in added sugars, with no more than 6-9 grams per serving. Avoid cereals that list added sugars like sucrose, high fructose corn syrup, honey, and cane sugar near the top of their ingredients list.

The Benefits of Eating High Fiber Cereal

Making high fiber cereals part of your regular breakfast lineup can provide these advantages:

• Increased fiber intake - High fiber cereals make it easy to reach the recommended daily 25-30 grams of fiber for better health.
• Improved digestion - The fiber adds bulk to stools and promotes regularity.
• Reduced cholesterol - Soluble fiber in oats, psyllium, and fruit lowers LDL cholesterol levels.
• Better heart health - Fiber from cereal can reduce heart disease risk by lowering blood pressure and inflammation.
• Stabilized blood sugar - The fiber slows digestion, preventing blood sugar spikes after eating.
• Increased satiety - High fiber cereals provide more chewing time and take longer to digest, keeping you full and satisfied.
• Healthy weight - The combination of fiber and protein increases feelings of fullness compared to low fiber cereal.

Choosing the Best High Fiber Cereals

With so many options lining grocery store shelves, it can be tricky to sort through and find truly healthy high fiber cereals. Here are some tips for picking the best ones:

• Seek out whole grains like whole wheat, oats, bran, rye, or ancient grains in the first few ingredients.
• Look for at least 5+ grams of fiber per serving.
• Choose cereals with no more than 6-9 grams added sugars.
• Opt for minimal added flavors, colors, and preservatives.
• Mix it up and try both flakes, clusters, and granola styles.
• Pair with fresh fruit, milk, yogurt, or nuts to enhance nutrition.

The Top High Fiber Cereal Picks

Based on their stellar nutrition profiles, here are 7 of the best high fiber cereals to help boost your fiber intake:

1. Ezekiel 4:9 Sprouted Whole Grain Cereal

• Made from sprouted whole grains like wheat, barley, and legumes
• 6 grams fiber per 1/2 cup serving
• No added sugar
• Good source of plant-based protein

2. Uncle Sam Original Cereal

• Whole wheat flakes made with wheat bran
• 10 grams of fiber per 1/2 cup
• Low in sugar from fruit
• Fortified with vitamins and minerals

3. All-Bran Original

• Wheat bran is the first ingredient
• 9 grams of fiber per 1/2 cup
• Low in natural sugar
• High in magnesium for bone health

4. Nature's Path Organic Heritage Flakes

• Made with quinoa, amaranth, soy, and wheat
• 5 grams of fiber per 1 cup
• Vegan and USDA Organic
• No cholesterol or artificial flavors/colors

5. Bob's Red Mill Extra Thick Rolled Oats

• Whole grain rolled oats
• 5 grams of fiber per 1/2 cup dry
• Complex carbs to energize the morning
• Simple preparation by cooking on stove or in microwave

6. Nature's Path Optimum Power Blueberry Cinnamon

• Blend of whole grains like amaranth, quinoa, and wheat
• 9 grams fiber per 3/4 cup
• Blueberry and cinnamon add antioxidants
• No added sugars

7. Cascadian Farm Organic Raisin Bran

• Whole grain wheat flakes and wheat bran
• 5 grams fiber per 3/4 cup
• Lower in sugar than traditional raisin bran
• Non-GMO and USDA Organic

Tips for Adding More High Fiber Cereal

If you want to enjoy the perks of high fiber cereal, try adopting some of these easy strategies:

• Choose a cereal with at least 5 grams fiber per serving.
• Opt for healthier whole grain varieties without a lot of added sugars.
• Mix your favorite high fiber cereal with a lower fiber one to increase the fiber content.
• Top your cereal bowl with fresh or dried fruit for extra fiber.
• Add wheat germ, ground flaxseed, or chia seeds to increase fiber counts.
• Enjoy a small high fiber cereal-based snack between meals.
• Alternate between cooked cereals like oatmeal and ready-to-eat cereals for variety.

Whole Grain and Bran Cereals

When evaluating high fiber cereal options, two varieties stand out as exceptional sources - whole grain cereals and bran cereals.

Here's a look at the fiber benefits of these two cereal types and how to get more of them in your diet:

Whole Grain Cereals

Whole grains like whole wheat, oats, brown rice, quinoa, and barley are naturally high in dietary fiber. Refining grains strips away the fiber-rich outer bran layer.

But whole grain cereals keep all three nutritious parts of the grain intact - the endosperm, bran, and germ. This provides increased fiber compared to refined grain cereals, along with more vitamins, minerals, and plant compounds.

Try hot cereals like steel cut oats, cracked wheat, or quinoa for morning fiber. Or opt for whole grain cold cereals like shredded wheat or muesli. Topping your bowl with fruit adds even more fiber.

Bran Cereals

Cereals made primarily from wheat bran provide the most fiber - up to 9-14 grams per serving. Wheat bran is the hard outer layer of the wheat kernel, containing much of its fiber.

Look for brands like All-Bran, Fiber One, or Bran Buds. Be sure to drink plenty of fluids, as bran cereal absorbs a lot of water. And introduce it gradually to avoid gas or bloating.

Adding More Whole and Bran Cereal

Enjoy the fiber benefits of these high fiber cereal styles by:

• Having a bowl of bran flakes or oatmeal for breakfast several times per week.
• Snacking on a small bowl of bran cereal in the afternoon for an energy boost.
• Choosing whole grain granola, muesli, or toasted cereals to mix together for variety.
• Selecting whole grain options when buying cereal bars, muffins, crackers, and other processed grain foods.

High Fiber Cereal Brands

With so many cereals lining store shelves, it can be difficult to decipher labels and know which options are truly high in fiber. To take out the guesswork, here is a rundown of some excellent high fiber cereal brands to look for.

Ezekiel 4:9

This wholesome cereal is made from sprouted organic grains like wheat, barley, beans, and lentils. With 6 grams of fiber and 4 grams of protein per 1/2 cup serving, it provides lasting energy and fullness. Ezekiel cereals are naturally sweetened with fruit and contain no added sugar.

Post Bran Flakes

Post makes several different high fiber bran flake cereals. Post Bran Flakes include wheat bran as the first ingredient. A 1/2 cup serving packs 5 grams of fiber for only 70 calories. Other good options are Post Raisin Bran and Post Banana Nut Crunch.

Kellogg's All-Bran

All-Bran Original is made of nothing but whole grain wheat bran for an impressive 9 grams of fiber per 1/2 cup. It also includes B vitamins, iron, and folic acid. Kellogg's also makes All-Bran Bran Buds and All-Bran Flakes varieties with 7-8 grams of fiber.

General Mills Fiber One

General Mills offers many Fiber One products that qualify as high fiber cereal. A 1/2 cup of Fiber One Original Bran provides 14 grams of fiber. Fiber One Honey Clusters has 10 grams of fiber and 7 grams of protein per serving.

Nature's Path

Nature's Path offers hot and cold organic whole grain cereals packed with 5+ grams of fiber per serving, like Heritage Flakes, Sunrise Crunchy Maple, Optimum Power Hot Cereal, and Qi'a Superfood Cereal.

Bob's Red Mill

In addition to Extra Thick Rolled Oats, other high fiber Bob's Red Mill cereals include Steel Cut Oats, Whole Grain Rolled Wheat, Whole Grain Teff Hot Cereal, and 10 or 7 Grain Hot Cereal.

Recipes with High Fiber Cereal

Besides eating it straight from the box with milk, there are lots of tasty ways to incorporate high fiber cereal into recipes. Here are a few fiber-filled recipe ideas using whole grain and bran cereals:

Breakfast Cookies

Add 1 cup bran cereal and 1/2 cup oats to a cookie dough made with whole wheat flour. Bake into high fiber, protein-packed breakfast cookies.

Chicken or Fish Coating

Finely crush bran or whole grain cereal and use it combined with spices and herbs to coat chicken breasts, fish fillets, or tofu before baking.

Power Bars

Mix together peanut butter, honey, protein powder, nuts, seeds, and 2-3 cups of your favorite high fiber cereal. Form into bars and refrigerate or freeze.

Trail Mix

Stir together any combination of whole grain or bran cereal, nuts, seeds, coconut flakes, and dried fruit for homemade fiber-filled trail mix.

Parfaits

Layer bran flakes or granola with yogurt and fresh fruit like berries for a quick high fiber and protein breakfast parfait.

Energy Bites

Bind together 1 cup oats, 1 cup whole grain cereal, nut butter, honey, and mix-ins like chocolate chips with a food processor. Form into bite-size energy balls.

The Takeaway on High Fiber Cereal

Cereals packed with wholesome whole grains or wheat bran can make getting more daily fiber easy and enjoyable. Look for options with at least 5 grams fiber per serving and minimal added sugars.

Rich in important nutrients, high fiber cereals provide many benefits like better digestive health, weight maintenance, stabilized blood sugar, and reduced heart disease risk. Work them into your breakfasts, snacks, recipes, and more.

Focus on whole grain oat cereals, wheat brans, and products from reputable natural brands. With so many delicious high fiber cereals available, there's no reason your cereal bowl can't also be a healthy fiber boost.

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.