Want a cereal that is high in fiber? Try any of these 20 dietitian-approved high fiber cereals for a major breakfast fiber boost!
If you’re looking for a simple way to hit your daily fiber goals, cereal is a delicious and convenient option. No, you don’t have to rely on tasteless bran flakes (although that’s an option), as there are plenty of delicious and versatile options to choose from!
As a dietitian, I'm all about making healthy eating as convenient as possible - just check out my high fiber smoothie recipes for lowering cholesterol!
Whether you’re increasing your fiber to help relieve constipation, improve your gut health, lower your cholesterol, or lower your blood sugar, starting your day with a breakfast cereal high in fiber is an easy and convenient way to hit your goals.
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How much fiber do I need?
How much fiber you need depends on your health conditions and current diet. As a general rule, the 2020-2025 Dietary Guidelines recommend that adults aim for at least 14 grams of fiber for every 1,000 calories eaten.
On a typical 2,000-calorie diet, you would want at least 28 grams of fiber. Your exact needs may be more or less than this, depending on how much you eat in a day.
If you think you’re eating enough fiber, you may want to take a closer look. Only 1 in 10 adults are actually getting enough fiber each day.
Not every day will be a perfect fiber day, and that's ok! But including a variety of foods in your diet, like fruits, vegetables, beans, and whole grains like cereal, is a great start to adding more of this essential health-promoting nutrient into your diet.
Benefits of eating fiber
You’ve probably heard a health professional or two (myself included) recommend eating more fiber. But why?! This undigestible carbohydrate makes its way through your digestive tract mostly intact, not providing much in the way of usable nutrients.
The magic happens while the fiber makes its way from your mouth to the…. toilet.
Insoluble fiber and soluble fiber act in two different ways as they journey through the digestive system, both adding significant benefits along the way.
Insoluble fiber acts as a broom, sweeping waste through the colon to help relieve constipation and reduce the risk of certain colon diseases like diverticulitis and hemorrhoids caused by constipation.
This type of fiber increases the rate that waste travels through the digestive system, helping with regular bowel movements. Foods high in insoluble fiber include wheat, nuts, seeds, potatoes, and cauliflower.
Soluble fiber acts as a sponge as it works through the digestive system. It absorbs fat and dietary cholesterol, preventing it from creating plaques in your arteries.
This fiber slows digestion, helping manage blood sugar and increases satiety after meals. Foods high in soluble fiber include oranges, strawberries, carrots, flaxseed, and beans.
Certain soluble and insoluble fibers ferment in the digestive tract, feeding good gut bacteria and promote a healthy gut microbiome.
What kind of fiber is in cereal?
Cereal grains are generally higher in insoluble fiber, although many types of breakfast cereal, especially those including oats or psyllium, also include small amounts of soluble fiber.
We generally eat more insoluble fiber than soluble, as it’s found in higher amounts in a wider variety of foods.
Studies have found that all you need is 5-10 grams per day of soluble fiber per day to lower your LDL cholesterol by 5 to 11 points.
Oat bran, psyllium, barley, nuts, and seeds add soluble fiber to cereal.
Wheat bran, corn, oat fiber, brown rice, some nuts and seeds, and other whole grains are high in insoluble fiber
Ways to eat cereal that's high in fiber
In a bowl with milk is the obvious choice, but you can enjoy fiber rich cereal in several ways, including:
- On a fruit and yogurt parfait
- In homemade trail mix or granola
- Snack on it, dry
- In or on smoothies
- Crunched up as a pie crust
- Homemade breakfast or granola bars
- To add crunch to a salad
20 high fiber cereals you’ll love
Don’t go grocery shopping without checking out this list for registered dietitian approved fiber-rich cereal that you’ll love! Check out the descriptions and table below for a quick reference of all 20 cereals ranked from highest to lowest fiber.
Poop Like A Champion Cinnamon Toast Ultra Fiber Cereal
Serving size: ⅓ cup
Fiber per serving: 19 grams
Other Nutrition: 102 calories, 0 g fat (0 g saturated fat), 33 g carbs, 9 g added sugar, 2 g protein
Why It’s dietitian-approved: This is the highest fiber cereal with 19 grams of fiber in just ⅓ of a cup. While it has 15 grams of insoluble fiber, this potent cereal also includes 4 grams of soluble fiber per ⅓ cup serving. Soluble fiber helps move all the bulk created by the insoluble fiber through the digestive tract, so having both makes this one of the best high fiber cereals for constipation.
This is a great cereal to try just a little at a time since too much fiber too fast can lead to gas, cramping, and bloating!
Fiber One Original
Serving size: ⅔ cup
Fiber per serving: 18 grams
Other Nutrition: 90 calories, 1 g fat (0 g saturated fat), 34 g carbs, 0 g added sugar, 3 g protein
Why It’s dietitian-approved:
“Fiber One original cereal is widely available for most Americans, tastes good, and can be added to yogurt, homemade trail mix, and fiber muffins,” says Jennifer Wilhite, MS, RDN, LDN, CDCES.
One serving of this cereal has 64% of your daily value for fiber! If you’re not used to getting this much fiber, a word to the wise is to start with a small amount of this cereal before enjoying a whole bowl at once!
Nature’s Path Smart Bran
Serving size: ¾ cup
Fiber per serving: 17 grams
Other Nutrition: 110 calories, 1 g fat (0 g saturated fat), 32 g carbs, 8 g added sugar, 4 g protein
Why It’s dietitian-approved: This cereal gets its 17 grams of fiber per serving from wheat bran, oat fiber and bran, and psyllium husks. Wheat bran and oat fiber are primarily insoluble fiber, while oat bran and psyllium are high in soluble fiber, making this cereal perfect for both heart health and gut health and for easing constipation.
Just add this cereal slowly since 17 grams of fiber is 61% of your DV in just one ¾ cup serving!
Kashi Go Original
Serving size: 1 ¼ cup
Fiber per serving: 13 grams
Other Nutrition: 180 calories, 1.5 g fat (0 g saturated fat), 41 g carbs, 8 g added sugar, 11 g protein
Why It’s dietitian-approved: “Kashi Go Original is a good source of protein and fiber with whole grains that tastes great with berries, bananas, and soy milk or plain as a snack,” says Melissa Altman-Traub MS, RDN, LDN.
The serving size of this cereal is larger than most others, with 1 ¼ cup packing 13 grams of fiber and 11 grams of protein in only 180 calories. If you're eating this cereal as a meal, it's a good idea to add other nutrient-dense foods to it for a meal that will keep you satisfied and full of energy.
Kellogg’s All-Bran Original
Serving size: ⅔ cup
Fiber per serving: 12 grams
Other Nutrition: 120 calories, 2 g fat (0 g saturated fat), 32 g carbs, 9 g added sugar, 5 g protein
Why It’s dietitian-approved: “Just ½ cup of this hearty breakfast cereal offers 11 grams of fiber. That’s over ⅓ of your daily fiber requirements,” says Miranda Galati, MHSc, RD, Owner and Dietitian at Real Life Nutritionist.
Each serving has 3 grams of soluble fiber and 9 grams of insoluble fiber, which are both important for overall health. “A diet high in dietary fiber can help you feel full for longer, support optimal digestion, and keep your heart healthy,” adds Galati.
Cascadian Farm Hearty Morning Fiber Cereal
Serving size: 1 cup
Fiber per serving: 10 grams
Other Nutrition: 220 calories, 3.5 g fat (0.5 g saturated fat), 51 g carbs, 10 g added sugar, 6 g protein
Why It’s dietitian-approved: You’ll love the crunch in each bite of this cereal with 10 grams of fiber! It’s sweetened with cane sugar and honey, which adds a deliciously sweet flavor, although it also adds 10 grams of added sugars.
But, sometimes, we take the good with the "not-as-good." At 10 grams of fiber, this easy-to-eat cereal can help meet your goals for reducing constipation and feeling full throughout the morning.
Fiber One Honey Clusters
Serving size: 1 cup
Fiber per serving: 10 grams
Other Nutrition: 170 calories, 1.5 g fat (0 g saturated fat), 45 g carbs, 9 g added sugar, 4 g protein
Why It’s dietitian-approved: “Fiber One Honey Clusters have a sweet taste and crunchy texture, and one cup provides over 30% of your daily fiber needs,” says Kathryn Piper RDN. The difference in texture that the clusters add makes this an enjoyable cereal, combining hard, crunchy flakes with softer granola-like bites.
Barbara's Bakery Shredded Wheat Cereal
Serving size:2 biscuits
Fiber per serving: 7 grams
Other Nutrition: 170 calories, 1 g fat (0 g saturated fat), 41 g carbs, 0 g added sugar, 6 g protein
Why It’s dietitian-approved: These giant biscuits of shredded wheat break down easily and taste delicious with milk and fruit. “Per serving, this shredded wheat cereal has a hearty 7 grams of fiber and 6 grams of protein along with zero grams of saturated fat, added sugar, and sodium,” says Sheri Berger, RDN, CDCES.
No added sugar is a huge bonus here; you’re able to sweeten it naturally with fruit, which adds even more fiber!
“It’s also a good source of iron, especially when paired with a source of vitamin C such as strawberries for better iron absorption,” Berger adds.
Post Grape-Nuts
Serving size: ½ cup
Fiber per serving: 7 grams
Other Nutrition: 210 calories, 1 g fat (0 g saturated fat), 47 g carbs, 5 g added sugar, 6 g protein
Why It’s dietitian-approved: This classic high-fiber breakfast cereal is perfect for eating with a bowl of milk, as a topping on yogurt, or even mixed into homemade granola.
Each half-cup serving has 7 grams of fiber, 6 grams of protein, and only 5 grams of added sugars. “As a dietitian, I love that it’s fortified with iron, folate, and a variety of other nutrients—it’s basically a delicious multivitamin in a bowl,” says Kate Reeder, MCN, RDN, LDN.
Nature’s Path Heritage Flakes
Serving size: 1 cup
Fiber per serving: 7 grams
Other Nutrition: 160 calories, 1.5 g fat (0 g saturated fat), 31 g carbs, 5 g added sugar, 5 g protein
Why It’s dietitian-approved: “Nature's Path Heritage Flakes cereal is one of my favorite go-to’s and is incredibly satisfying,” says Melissa Mitri, MS, RD, Nutrition Writer and Owner of Melissa Mitri Nutrition. “I have it about 3-4 times a week with low-fat milk and a handful of blueberries,” Mitri adds.
The 7 grams of fiber, 5 grams of protein, and only 5 grams of added sugar in each cup is just part of the reason registered dietitians love snacking on this cereal.
The flavor isn’t overly sweet, but it’s satisfying and makes an energizing breakfast when paired with milk and fruit or a simple snack when you need a little something crunchy and sweet.
Food For Life, Ezekiel 4:9 Organic Sprouted Grain
Serving size: ½ cup
Fiber per serving: 6 grams
Other Nutrition: 180 calories, 1 g fat (0 g saturated fat), 35 g carbs, 1 g added sugar, 8 g protein
Why It’s dietitian-approved: “Food for Life’s Ezekiel Cinnamon Raisin Sprouted Crunchy cereal is packed with fiber. I find it unique because it’s also made with legumes and whole grains! I love eating it with plant-based milk or yogurt,” says Christine Milmine, RDN.
The cinnamon and raisins add natural sweetness to this cereal without adding more than 1 gram of added sugar.
Cascadian Farm Organic Mixed Berry Cereal, No Added Sugar
Serving size: 1 ¼ cup
Fiber per serving: 6 grams
Other Nutrition: 270 calories, 8 g fat (3.5 g saturated fat), 44 g carbs, 0 g added sugar, 5 g protein
Why It’s dietitian-approved: Even without added sugars, this cereal is still sweet with the surprising addition of dried dates. Powdered dried dates add natural sweetness and extra fiber.
Many no sugar added cereals have sugar alcohols or non-nutritive sweeteners, which can either cause digestive upset in some people or have noticeable or bitter tastes.
The extra fat in this cereal from organic sunflower and coconut oil will help keep you full and satisfied throughout the morning too, which is a huge bonus!
Seven Sundays Classic Bircher Apple Cinnamon Almond Muesli Cereal
Serving size: ½ cup
Fiber per serving: 6 grams
Other Nutrition: 250 calories, 8 g fat (2.5 g saturated fat), 37 g carbs, 0 g added sugar, 9 g protein
Why It’s dietitian-approved: If you’re looking for a gluten-free high-fiber cereal, this is a delicious and incredibly nutritious choice. Every ½ cup serving has 6 grams of fiber, 9 grams of protein, and ZERO added sugars.
You can eat this dry, with milk, or with your favorite yogurt for a satisfying meal or snack. It’s packed with nuts, seeds, whole grains including buckwheat, groats, and sorghum flakes, as well as extra flavor enhancers like cinnamon, coconut flakes, cardamom, and currants.
Barbara's Puffins Original Cereal
Serving size: 1 cup
Fiber per serving: 6 grams
Other Nutrition: 130 calories, 1 g fat (0 g saturated fat), 32 g carbs, 6 g added sugar, 3 g protein
Why It’s dietitian-approved: Barbara's Puffins is the best high fiber cereal for kids. If you loved Captin Crunch as a kid, think of this cereal as its nutrient-dense sibling. The texture is similar, and while it’s less sugary than Captin Crunch, it still has a touch of sweetness.
With 6 grams of fiber and 3 grams of protein in each cup, it’s more nutritious for kids and adults.
Bob's Red Mill 10 Grain Hot Cereal
Serving size: ¼ cup
Fiber per serving: 6 grams
Other Nutrition: 150 calories, 1 g fat (0 g saturated fat), 29 g carbs, 0 g added sugar, 6 g protein
Why It’s dietitian-approved: “I love Bob’s Red Mill 10 grain hot cereal because it has no added sugar, over 20% of the recommended daily intake of fiber, and has a good amount of protein,” says Christina Iaboni, RD. If you prefer your hot cereal to have a little sweetness, you can easily add natural sugar sources for ever more fiber.
“I make it with dairy milk for extra protein and add berries and cinnamon for more flavor,” Labonie adds. Adding just ½ a cup of raspberries to this cereal adds another 4 grams of fiber!
Post Great Grains Crunchy Pecan
Serving size: ¾ cup
Fiber per serving: 5 grams
Other Nutrition: 210 calories, 6 g fat (0.5 g saturated fat), 39 g carbs, 8 g added sugar, 5 g protein
Why It’s dietitian-approved: With clusters, pecans, and flakes, this cereal is a textural dream. And you don’t just get a few pecans or clusters here or there; each bite is bound to have a little bit of one or the other along with fiber-filled flakes.
It’s a little higher in calories since each serving has 6 grams of mostly healthy fats from pecans, but it will help keep you satisfied until your next meal.
Quaker Oatmeal Squares Cinnamon
Serving size: 1 cup
Fiber per serving: 5 grams
Other Nutrition: 210 calories, 3 g fat (0.5 g saturated fat), 44 g carbs, 9 g added sugar, 6 g protein
Why It’s dietitian-approved: “Quaker Oatmeal Squares Cinnamon contains 5 grams of fiber per serving which is about 20% of your daily needs, and it also contains 6 grams of protein,” says Kimberley Wiemann, MS, RDN.
Each serving does have 9 grams of added sugar per serving, but when compared to other cinnamon cereal brands, it’s much less and just as delicious, explains Wiemann. Enjoy these at breakfast or any time of the day for a sweet and satisfying snack.
Barbara's Bakery Multigrain Spoonfuls
Serving size: 1 cup
Fiber per serving: 5 grams
Other Nutrition: 140 calories, 1.5 g fat (0 g saturated fat), 31 g carbs, 7 g added sugar, 5 g protein.
Why It’s dietitian-approved: This is one of my favorite cereals to snack on dry and eat with a bowl of milk. They get soft when you let them sit in milk for a few minutes, which is perfect if you have trouble eating hard, sharp, or crunchy foods. They’re lightly sweetened and have 5 grams of fiber per cup.
Load your bowl with a half cup of blueberries to add another 2 grams of fiber!
Kellogg's Special K Protein Cereal
Serving size:1 ⅓ cup
Fiber per serving: 5 grams
Other Nutrition: 210 calories, 1.5 g fat (0 g saturated fat), 39 g carbs, 8 g added sugar, 15 g protein
Why It’s dietitian-approved: Protein and fiber both help keep you full and satisfied, two breakfast-time essentials. I love that this cereal has 15 grams of protein and 5 grams of fiber.
It has 8 grams of added sugars, making it sweet and enjoyable for people who have difficulty eating unsweetened cereals. The protein and fiber help to slow down the digestion of those sugars, giving you even more energy throughout the morning.
Quaker Oat Bran Hot Cereal
Serving size:½ cup
Fiber per serving: 5 grams
Other Nutrition: 140 calories, 3 g fat (0.5 g saturated fat), 26 g carbs, 0 g added sugar, 6 g protein
Why It’s dietitian-approved: If you prefer hot cereal in the morning or have difficulty chewing most crunchy cold cereals that are high in fiber, this bran cereal is a great choice.
“Quaker Oats Hot Bran Cereal is high in fiber with a creamy, comforting texture. It pairs perfectly with crunchy toasted nuts, apple slices, or dark chocolate chips when you want a special twist,” says Julia Zakrzewski, RD.
Chart of the top 20 cereal with the most fiber
| Cereal | Serving Size | Fiber | Added Sugar | Protein |
| Poop Like a Champion Cinnamon Toast Ultra Fiber Cereal | ⅓ cup | 19 g | 9 g | 2 g |
| Fiber One Original | ⅔ cup | 18 g | 0 g | 3 g |
| Nature's Path Smart Bran | ¾ cup | 17 g | 8 g | 4 g |
| Kashi Go Original | 1 ¼ cup | 13 g | 8 g | 11 g |
| Kellogg's All-Bran Original | ⅔ cup | 12 g | 9 g | 5 g |
| Cascadian Farm Hearty Morning Fiber Cereal | 1 cup | 10 g | 10 g | 6 g |
| Fiber One Honey Clusters | 1 cup | 10 g | 9 g | 4 g |
| Barbara's Bakery Shredded Wheat Cereal | 2 biscuits | 7 g | 0 g | 6 g |
| Post Grape Nuts | ½ cup | 7 g | 5 g | 6 g |
| Nature's Path Heritage Flakes | 1 cup | 7 g | 5 g | 5 g |
| Food For Life, Ezekiel 4:9 Organic Sprouted Grain | ½ cup | 6 g | 1 g | 8 g |
| Cascadian Farm Organic Mixed Berry Cereal, No Added Sugar | 1 ¼ cup | 6 g | 0 g | 5 g |
| Seven Sunday's Classic Bircher Apple Cinnamon Almond Muesli | ½ cup | 6 g | 0 g | 9 g |
| Barabara's Puffins Original Cereal | 1 cup | 6 g | 6 g | 3 g |
| Bob's Red Mill 10 Grain Hot Cereal | ¼ cup | 6 g | 0 g | 6 g |
| Post Great Grains Crunchy Pecan | ¾ cup | 5 g | 8 g | 5 g |
| Quaker Oatmeal Squares Cinnamon | 1 cup | 5 g | 9 g | 6 g |
| Barbara's Bakery Multigrain Spoonfuls | 1 cup | 5 g | 7 g | 5 g |
| Kellogg's Special K Protein Cereal | 1 ⅓ cup | 5 g | 8 g | 15 g |
| Quaker Oat Bran Hot Cereal | ½ cup | 5 g | 0 g | 6 g |
FAQs
Eating cereal high in fiber can help relieve constipation as the insoluble fiber helps create bulk to stool and increases how quickly waste moves through the digestive tract.
If you increase your fiber too quickly, eat too much fiber, or aren't drinking enough water, high fiber cereal can actually lead to constipation instead of relieving it!
Cereals high in soluble fiber can help to lower cholesterol. Eating a diet high in soluble fiber, fruits, and vegetables and low in saturated fats can help lower cholesterol.
The bottom line
Cereal is an easy, convenient, and delicious way to hit your fiber goals. Eating any fiber rich cereal from this list will provide anywhere from 19 to 5 grams of fiber per serving. Some health benefits of fiber include lowering blood sugar and cholesterol, relieving constipation, improving gut health, and increasing fullness after eating.
Since all serving sizes for cereal are different, it’s essential to check it before eating! This is especially true when eating a high-fiber cereal since too much fiber too quickly can cause digestive upset like bloating, gas, cramping, and even constipation. Use this list to find your favorite cereal high in fiber!
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