Introduction
Eating a high fiber cereal can be a simple way to boost your fiber intake and improve your overall health. Fiber plays many important roles in the body - it promotes digestive health, helps control blood sugar levels, lowers cholesterol, and aids in weight management.
This article will explore the benefits of high fiber cereal, provide tips for identifying truly high fiber options, and recommend some of the best high fiber cereals to add to your diet.
Benefits of High Fiber Cereal
Here are some of the top reasons to enjoy a bowl of high fiber cereal:
Promotes Digestive Health
Fiber adds bulk to stool and helps food pass more quickly through the digestive system. This can relieve constipation by making bowel movements more regular.
Soluble fiber found in oats, barley, and some fruits forms a gel-like consistency in the digestive tract. This gel slows digestion, allowing nutrients to be better absorbed.
Helps Control Blood Sugar
The slower digestion promoted by soluble fiber helps prevent blood sugar spikes after eating. This effect makes high fiber cereal a smart choice for helping control blood sugar levels.
Lowers Cholesterol
Soluble fiber binds to cholesterol in the digestive tract so that the body excretes more of it. Eating high fiber cereal daily may lower LDL "bad" cholesterol over time.
Promotes Weight Management
High fiber cereals provide satiety from whole grains, fruits, and other natural sources. This helps control appetite and prevent overeating at other meals.
High fiber foods like cereal also require more chewing time, giving your body time to register when you're full.
Reduces Disease Risk
Studies link diets higher in fiber intake with lower risks of heart disease, diabetes, cancer, and other conditions. Eating high fiber cereal can be an easy way to get this protective benefit.
How to Identify Truly High Fiber Cereals
With so many cereals marketed as "high fiber," it can be tricky to know which options are truly the best sources. Here are some tips for identifying genuinely nutritious high fiber cereals:
Check the Fiber Content
Read nutrition labels closely and look at the grams of fiber per serving. The best high fiber cereals will have at least 5-10g per serving.
Seek Out Whole Grains
Opt for whole grains like oats, wheat, bran, and barley which offer more fiber than refined grains. Look for "100% whole grain" on the label.
Add Fruit and Nuts
Dried fruits, berries, and nuts add fiber and other nutrients. They make a cereal more "heart healthy" than simply grains alone.
Avoid Added Sugars
Many cereals load up on sugar to make the taste appealing. Seek out options with no added sugars and sweeten it yourself with fresh fruit.
Don't Focus Only on Bran
While wheat and oat bran are high fiber options, they contain just one part of the grain. Whole grain cereals offer a more balanced nutritional package.
Consider Flax and Chia
Cereals with flaxseed and chia seeds blend in additional fiber and nutrients like omega-3 fatty acids.
Reviews of the Best High Fiber Cereals
Here are some of the top high fiber cereal options for adding more whole grains, fruits, nuts, and seeds to your breakfast:
Ezekiel 4:9 Sprouted Whole Grain Cereal
This cereal contains a hearty combination of sprouted whole grains, wheat, barley, beans, lentils, millet, and spelt.
With no added flavors or sweeteners, it has a natural nutty flavor. Each 1/2 cup serving contains 6g fiber.
Nature's Path Organic Smart Bran Cereal
Made with wheat bran, whole grains, and flaxseed, Smart Bran provides a whopping 14g fiber per 1/2 cup. It has a lightly sweet, nutty taste.
Bob's Red Mill Muesli Whole Grain Cereal
With oats, wheat, rye, grains, seeds, and dried fruit, Bob's Red Mill Muesli packs 10g fiber per 1/4 cup dry serving. It makes a deliciously crunchy and wholesome breakfast.
Post Grape-Nuts Cereal
This wheat and barley cereal has been a high fiber favorite for decades. 1/2 cup provides 7g fiber along with a sweet nutty flavor and crunchy texture.
Uncle Sam Original Cereal
Flaxseed boosts the fiber in this whole grain wheat cereal to 10g per 3/4 cup serving. It has a pleasing, lightly sweet taste.
Kashi 7 Whole Grain Nuggets
With 7 different whole grains, this crunchy cereal offers 7g fiber per 3/4 cup serving. It makes a filling high fiber breakfast kids enjoy too.
Kellogg's All-Bran Bran Buds
Wheat bran gives these bites 9g of fiber per 1/2 cup. They have a mild wheat flavor great with fruit or yogurt.
Cascadian Farm Organic Raisin Bran
With whole grain wheat flakes, wheat bran, and raisins, this classic cereal brings 10g fiber per 1 1/4 cups. It has a lightly sweet taste.
General Mills Fiber One Original
One of the highest fiber cereals at 14g per 1/2 cup, Fiber One sticks to whole grain sources for its fiber punch. It has a lightly sweet, crisp texture.
Tips for Enjoying High Fiber Cereal
Here are some tips for making high fiber cereal an easy and delicious addition to your morning routine:
Pair with High Fiber Milk
Choose unsweetened soy, almond, or low-fat dairy milk to avoid added sugars found in flavored milks. Hemp and pea milk offer extra protein.
Watch Portion Sizes
Stick to reasonable portion sizes like 1/2 to 1 cup to keep calories in check. Measure out servings instead of eating directly from the box.
Top with Fresh Fruit
Blueberries, sliced bananas, strawberries, and other fruits add flavor, vitamins, antioxidants, and fiber. They make cereals taste great without added sugar.
Add Nuts and Seeds
Nuts like almonds, walnuts, and pecans complement whole grain cereals well. Seeds like pumpkin or sunflower provide crunch. Both add beneficial fats and protein.
Spice It Up
A dash of cinnamon, nutmeg, or vanilla extract enhances cereal's flavor. Add a sprinkle of chia or ground flaxseeds for extra nutrition.
Have a Side of Yogurt
Pair high fiber cereal with a container of plain Greek yogurt for extra protein and gut healthy probiotics. It also offers calcium for strong bones.
The Bottom Line
Choosing a truly healthy high fiber cereal means reading labels to find options made from whole grains, fruits, nuts, and seeds. Prioritize cereals with at least 5g fiber per serving and minimal added sugars.
Enjoy high fiber cereal as a satisfying and nutritious breakfast paired with fresh fruit, nuts, yogurt, and high fiber milk. They provide an excellent daily dose of fiber, nutrients, and antioxidants.
FAQs
What are the benefits of eating high fiber cereal?
High fiber cereal provides many benefits including improved digestive health, better blood sugar control, lower cholesterol, and weight management support. The fiber aids in disease prevention as well.
How much fiber should I look for in a cereal?
Aim for cereals that offer at least 5-10 grams of fiber per serving. Reading nutrition labels closely helps identify the best high fiber options.
Are bran cereals better than whole grain cereals?
Bran cereals are high in fiber, but whole grain cereals offer a more balanced nutritional profile. Look for whole grains like oats, wheat, and barley in addition to bran.
What are good high fiber toppings for cereal?
Fresh fruits like berries and bananas, nuts like almonds and walnuts, and seeds like chia or flaxseeds make great high fiber toppings for cereal. Low-fat milk and yogurt also provide protein.
How can I avoid excess sugar in cereal?
Read nutrition labels to avoid cereals with added sugars. Opt for unsweetened plant-based milks over sugary dairy milks. Sweeten with fresh fruit instead of syrup or honey.
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.
Add Comment