Want a high-fiber cereal? Try any of these 27 dietitian-approved cereals with the most fiber to start your day off on the right foot!

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 you could), 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, fiber bars, prebiotic fiber drinks, and the bread brands highest in fiber!
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 look closer. Only 1 in 10 adults actually get enough fiber each day.
Not every day will be a perfect fiber day, and that's ok! But including a variety of high-fiber food 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 at which 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, helps 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 promoting 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 whole grain 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 like chia seeds or flax 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
Many of these whole foods ingredients are also high in protein, which means many high-fiber cereals are also on our list of top high-protein cereals!
Ways to eat high-fiber cereal
In a bowl with milk is the obvious choice, but you can enjoy fiber-rich cereal in several ways, including:
- On a fresh fruit and yogurt parfait
- In homemade trail mix or granola
- On top of overnight oats
- 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
Chart of the top 27 high fiber cereal
27 high fiber cereals you’ll love
Don’t go grocery shopping without checking out this list of registered dietitian-approved high-fiber breakfast cereals you’ll love! Check out the descriptions and table below for a quick reference of all 27 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 option 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!
Buy Poop like a Champion cereal on Amazon
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 high fiber content 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 daily value (DV) in just one ¾ cup serving!
Buy Nature's Parth Smart Bran on Amazon
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 fiber and protein 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.
Buy Kellogg's All-Bran Original on Amazon
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. However, it does have 10 grams of sugar added to it, which is 20% of the recommended daily limit.
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.
Buy Cascadian Farms Hearty Morning Fiber Cereal on Amazon
Uncle Sam Original Wheat Berry Flakes Cereal
- Serving size: ¾ cup
- Fiber per serving: 10 grams
- Other Nutrition: 220 calories, 6 g fat (0.5 g saturated fat), 43 g carbs, 0 g added sugar, 8 g protein
Why It’s dietitian-approved: If you're looking for a simple and nutritious breakfast cereal, Uncle Sam's has just four whole food ingredients: whole grain wheat, flax seed, barley malt, and salt.
Even with such a simple ingredient list, this cereal has incredible nutritional benefits. Each ¾-cup serving has 10 total grams of fiber including 3 grams of soluble fiber and 7 grams of insoluble fiber.
Without any sugar added, it is a bit on the bland side, but is the perfect addition to toss on top of a fruit and yogurt parfait or enjoy with a bowl of milk and a handful of blueberries, raspberries, or sliced strawberries.
Buy Uncle Sam cereal on Amazon
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.
Buy Fiber One Honey Clusters on Amazon
Catalina Crunch Cinnamon Toast
- Serving size: ½ cup
- Fiber per serving: 9 grams
- Other Nutrition: 110 calories, 5 g fat ( 4 g saturated fat), 14 g carbs, 0 g added sugar, 11 grams protein
Why It’s dietitian-approved: With nine grams of fiber and just 14 grams of total carbs, Catalina Crunch is a favorite of anyone looking to lower their carb intake while still enjoying a delicious cereal. Plus, the high protein content of 11 grams in every serving will help you feel and stay full.
While the Cinnamon Toast flavor is tasty, I personally love the Dark Chocolate sprinkled on top of yogurt with a handful of strawberries!
365 Honey Almond Flax
- Serving size: ¾ cup
- Fiber per serving: 9 grams
- Other Nutrition: 220 calories, 6 g fat (0.5 g saturated fat), 38 g carbs, 13 g added sugar, 10 g protein
Why It’s dietitian-approved: This Whole Food's brand protein and fiber cereal has the added value of being a good source of omega-3 fatty acids with 450 milligrams thanks to the addition of flaxseed.
Less than one cup has an impressive 9 grams of fiber, or 32% of the DV. Just be cautious of enjoying more than the recommended serving size as it also has 13 grams of added sugars, which can add up quickly.
Buy 365 Honey Almond Flax on Amazon
Wella Grain-Free Cereal
- Serving size: 1.6 ounce packet
- Fiber per serving: 9 grams
- Other Nutrition: 240 calories, 18 g fat (7 g saturated fat), 17 g carbs, 0 g added sugar, 7 g protein
Why it's dietitian-approved: This hot cereal may have an oatmeal-vibe, but it's 100% grain free. Made with ingredients like almonds, coconut, coconut flour, dates, flaxseed and chia seeds, and available in five delicious flavors, it's an incredibly healthy and hearty way to start the day.
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.
Buy Nature's Path Heritage Flakes on Amazon
Kellogg's Cracklin' Wheat Bran Cereal
- Serving size: ¾ cup
- Fiber per serving: 7 grams
- Other Nutrition: 230 calories, 8 g fat (3.5 g saturated fat), 41 g carbs, 15 g added sugar, 4 g protein
Why It’s dietitian-approved: This whole grain oat cereal has bite-sized pieces that are perfect for adding to trail mix or enjoying as a snack on it's own when you need a fiber-rich pick-me-up.
While it does have an undesirably high sugar content with 30% of the DV of added sugar per serving, it can be a great way to entice kids or older adults to eat more fiber with a sweet cereal.
Buy Kellogg's Cracklin' Wheat Bran Cereal
Kashi Organic Cinnamon Harvest
- Serving size: 31 biscuits
- Fiber per serving: 7 grams
- Other Nutrition: 200 calories, 1 g fat (0 g saturated fat), 48 g carbs, 9 g added sugar, 7 g protein
Why It’s dietitian-approved: If you're a fan of shredded wheat cereal with large, hearty biscuits, give Kashi Organic Cinnamon Harvest a try. The cinnamon flavor is subtle, but adds the perfect touch of sweetness.
With just four ingredients, including whole grain wheat, sugar, cinnamon, and natural flavors, each large serving of 32 biscuits has 7 grams of fiber including 1 gram of soluble fiber and 5 grams of insoluble fiber.
Buy Kashi Organic Cinnamon Harvest on Amazon
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.
Buy Ezekiel Sprouted Crunchy Cereal on Amazon
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!
Buy Cascadian Farm, No Sugar Added Cereal on Amazon
Nature's Path Coconut Chia Granola
- Serving size:¾ cup
- Fiber per serving: 6 grams
- Other Nutrition: 270 calories, 11 g fat (4 g saturated fat), 36 g carbs, 8 g added sugar, 5 g protein
Why It’s dietitian-approved: This certified organic granola feature large clusters of whole grain oats, dried coconut, and chia seeds to bring you 6 grams of fiber and 5 grams of protein, and plenty of filling heart-heatlhy fats, including omega-3 essential fatty acids from chia.
You'll get 30 grams of whole grains with each serving, which is 63% of the way to the recommended 48 grams of whole grains per day!
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.
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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 option 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.
Each cup has 6 grams of fiber and 3 grams of protein, making it more nutritious for kids and adults.
Buy Barbara's Puffins on Amazon
Wheaties Maple Almond Protein Cereal
- Serving size: 1 cup
- Fiber per serving: 6 grams
- Other Nutrition: 270 calories, 10 g fat (4 g saturated fat), 28 g carbs, 6 g fiber, 5 g added sugar, 22 g protein
Why It’s dietitian-approved: While the name of the cereal has protein in it (for good reason as every serving has 22 grams!), it also adds 6 grams of fiber to your morning.
This is a personal favorite cereal as the flavor is sweet, with just 5 grams of added sugar and the texture is crunchy and so satisfying to eat with milk, enjoy dry, or on top of a yogurt parfait.
Buy Wheaties Protein Cereal on Amazon
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!
Buy Bob's Red Mill 10 Grain Hot Cereal on Amazon
Eat Your Mouth Off Fruity Cereal
- Serving size: 1 ¼ cup
- Fiber per serving: 5 grams
- Other Nutrition: 170 calories, 8 g fat (0.5 g saturated fat), 6 g carbs, 5 g fiber, 0 g added sugar, 22 g protein
Why It’s dietitian-approved: As a plant-based cereal that aims to add protein to your morning, Eat Your Mouth Off cereal has 5 grams of fiber in every serving to keep you from reaching for a snack right after breakfast.
The flavors available are reminiscent of your childhood favorites like cocoa puffs and froot loops, but with a lot less sugar and more heart and gut healthy nutrients.
Buy Eat Your Mouth Off Cereal on Amazon
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.
Buy Post Great Grains Cereal on Amazon
The Granola Bakery Cinnamon Granola
- Serving size: ⅓ cup
- Fiber per serving: 5 grams
- Other Nutrition: 150 calories, 13 g fat (4 g saturated fat), 8 g carbs, 0 g added sugar, 4 g protein
Why It’s dietitian-approved: Just ⅓ cup of this cinnamon flavored granola from the Granola Bakery has 5 grams of fiber.
With ingredients like almonds, sunflower seeds, coconut, pecans, pumpkin seeds, and chickory root fiber, it's packed with healthy fats, and a good source of nutrients like zinc, magnesium, vitamin E, and manganese.
Even though it has no added sugar, it has a sweet flavor with 2 grams of erythritol and monk fruit while cinnamon and vanilla add a subtle natural sweetness.
Buy TGB Cinnamon Granola on Amazon
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 one-cup serving.
Load your bowl of cereal with a half cup of blueberries to add another 2 grams of fiber!
Buy Barbara's Multigrain Spoonfuls on Amazon
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.
Buy Kellogg's Special K Protein Cereal on Amazon
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 oat 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.
Buy Quaker Oat Bran Hot Cereal on Amazon
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 levels. 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 of the fiber-rich cereals from this list will provide anywhere from 19 to 5 grams of fiber per serving. Some health benefits of fiber include lowering cholesterol and blood sugar levels, 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!
Mr. Paul French says
Are Quaker Oatmeal Squares, maple and brown sugar flavour equivalent to cinnamon flavour as far as fiber content?
Kelsey Kunik, RDN says
Great question! The Quaker website shows a difference between the two, but I couldn't figure out why that would be. After looking at images of the boxes of the cinnnamon and brown sugar cereals -- they both have 5 grams of fiber per serving!