Best 25 High Fiber Cereal, According to a Dietitian

Trying to eat more fiber? The key could be eating more cereal! Enjoy any one of these high fiber breakfast cereals to hit your goals.

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! 

I’m Kelsey, a registered dietitian, and I’m all about making healthy eating as convenient as possible. And when it comes to fiber, most of us could use a little help. Thankfully, with plenty of high fiber cereal to choose from, it can be as easy as a bowl a day to get closer to your nutrition goals.

Whether you’re increasing your fiber to help relieve constipation, improve your gut health, lower your cholesterol, or manage your blood sugar, starting your day with a breakfast cereal high in fiber is an easy and convenient way to hit your goals. I even asked some of my RD colleagues to recommend some of their favorite high fiber cereals, so you don’t have to take just my word for it!

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Top 27 cereals high in fiber

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 chart below for a quick reference of all 27 cereals ranked from highest to lowest fiber.

1. Poop Like A Champion Original

• Serving size: 1/2 cup
• Fiber per serving: 23 grams 

This is the highest fiber cereal on the list, with 23 grams of fiber in just half a cup. While it has 19 grams of insoluble fiber, a type of fiber often found in high fiber bread and other whole grains, it also includes 5 grams of soluble fiber per 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. 

Because it has so much fiber, be sure to try just a little at a time to avoid symptoms like gas, cramping, and constipation.

Buy Poop like a Champion cereal on Amazon

2. Nature’s Path Smart Bran

• Serving size: ¾ cup
• Fiber per serving: 17 grams

This cereal is one of the highest-fiber options on the market, thanks to a blend of wheat bran, oat fiber, oat bran, and psyllium husk. The mix of both insoluble and soluble fiber supports digestive health, promotes regularity, and may help lower cholesterol, making it a great choice for heart and gut health.

With 17 grams of fiber in just one serving (that’s 61% of your daily value!), I always recommend easing into this one slowly, especially if your current fiber intake is low. Start with a smaller portion and pair it with yogurt or fruit to balance it out and support better digestion.

Buy Nature’s Path Smart Bran on Amazon

3. Kellogg’s All-Bran Original

• Serving size: ⅔ cup
• Fiber per serving:  12 grams

“Just 1/2 cup of this hearty breakfast cereal offers 11 grams of fiber. That’s over 1/3 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 at Walmart

4. Cascadian Farm Hearty Morning Fiber Cereal

• Serving size: 1 cup
• Fiber per serving: 10 grams

This cereal lives up to its name—it’s hearty, filling, and packed with fiber. Each cup gives you 10 grams of fiber, which can go a long way in supporting digestion and helping you feel satisfied after breakfast.

It’s sweetened with a mix of cane sugar and honey, giving it a pleasant flavor and crunch in every bite. With 10 grams of added sugar (about 20% of the recommended daily limit), it’s a bit on the sweeter side, but for many people, that makes it easier to enjoy consistently. And when you’re trying to boost your fiber intake, consistency matters.

Buy Cascadian Farms Hearty Morning Fiber Cereal on Amazon

5. Uncle Sam Original Wheat Berry Flakes Cereal

• Serving size: 3/4 cup
• Fiber per serving: 10 grams

If you’re looking for a simple and nutrient-dense breakfast cereal, Uncle Sam’s is it. With just four whole food ingredients, including whole grain wheat, flax seed, barley malt, and salt, it’s a simple choice with some serious fiber.

Each ¾-cup serving provides 10 grams of fiber, including both soluble (3 grams) and insoluble (7 grams) types, which help support digestion, heart health, and satiety.

It’s completely free of added sugar, so the flavor is on the plain side—but that also makes it a perfect base. I love tossing it into a yogurt parfait or pairing it with milk and a handful of berries for natural sweetness and even more fiber.

Buy Uncle Sam cereal on Amazon

6. Fiber One Honey Clusters

• Serving size: 1 cup
• Fiber per serving: 10 grams

“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

7. Catalina Crunch Cinnamon Toast

• Serving size: ½ cup
• Fiber per serving: 9 grams

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 flavor sprinkled on top of yogurt with a handful of strawberries!

Buy Catalina Crunch on Amazon

8. 365 Honey Almond Flax

• Serving size: ¾  cup
• Fiber per serving: 9 grams 

This Whole Food brand of cereal has the added value of being a good source of omega-3 fatty acids, with 450 milligrams, thanks to the addition of flaxseed. It also has 10 grams of protein, making it a favorite high-protein cereal as well!

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

9. Wella Grain-Free Cereal

• Serving size: 1.6 ounce packet
• Fiber per serving: 9 grams

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 flavors, it’s an incredibly healthy and hearty way to start the day.

Buy Wella Cereal on Amazon

10. Kashi Go Honey Almond Flax Crunch

• Serving size: 3/4 cup
• Fiber per serving: 8 grams

The Kashi 7 whole grains blend and chicory root fiber combine for an impressive 8 grams of fiber per serving, with 5 grams of soluble fiber and 3 grams of insoluble fiber. It also has 9 grams of protein, which helps balance out some of the added sugars in this sweetened cereal.

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11. Post Grape-Nuts

• Serving size: ½ cup
• Fiber per serving: 7 grams 

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. 

Buy Post Grape Nuts on Amazon

12. Nature’s Path Heritage Flakes

• Serving size: 1 cup
• Fiber per serving: 7 grams

“Nature’s Path Heritage Flakes cereal is one of my favorite go-tos 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 are 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

13. Kellogg’s Cracklin’ Wheat Bran Cereal

• Serving size: 3/4 cup
• Fiber per serving: 7 grams

This whole grain oat cereal has bite-sized pieces that are perfect for adding to trail mix or enjoying as a snack on its own when you need a fiber-rich pick-me-up.

While it does have relatively high added sugar content with 30% of the DV per serving, it can be a great way to entice kids or older adults to eat more fiber with a sweet cereal. One way to enjoy this cereal with fewer added sugars is to mix it with an unsweetened cereal like Uncle Sam’s or Catalina Crunch.

Buy Kellogg’s Cracklin’ Wheat Bran Cereal

14. Kashi Organic Cinnamon Harvest

• Serving size: 31 biscuits
• Fiber per serving: 7 grams

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 it 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 at Walmart

15. Food For Life, Ezekiel 4:9 Organic Sprouted Grain

• Serving size: ½ cup
• Fiber per serving: 6 grams

“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 with just one gram of added sugar per serving.

Buy Ezekiel Sprouted Crunchy Cereal on Amazon

16. Nature’s Path Coconut Chia Granola

• Serving size:3/4 cup
• Fiber per serving: 6 grams

This certified organic granola features large clusters of whole grain oats, dried coconut, and chia seeds to bring you 6 grams of fiber and 5 grams of protein in every serving. Plus, it has the added bonus of filling, heart-healthy fats, including omega-3 essential fatty acids from the chia seeds.

With this fiber-rich cereal, 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!

Buy Nature’s Path Coconut Chia Granola on Amazon

17. Seven Sundays Classic Bircher Apple Cinnamon Almond Muesli Cereal

• Serving size: ½ cup
• Fiber per serving: 6 grams

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. 

Buy Seven Sundays Classic Muesli on Amazon

18. Barbara’s Puffins Original Cereal

• Serving size: 1 cup
• Fiber per serving: 6 grams 

If your kids love crunchy, sweet cereals (or you’re feeling nostalgic for Captain Crunch), Barbara’s Puffins is a great high-fiber pick. It’s lightly sweet, super crunchy, and way more nutritious than many kid-friendly cereals. With 6 grams of fiber and 3 grams of protein per cup, it’s a fun and balanced option for both kids and grown-ups. 

Buy Barbara’s Puffins on Amazon

19. Wheaties Maple Almond Protein Cereal

• Serving size: 1 cup
• Fiber per serving:  6 grams 

This cereal earns its “protein” name with a whopping 22 grams per serving, but what I really love is that it also provides 6 grams of fiber, which many protein-packed options tend to miss.

The combo of fiber and protein makes it a smart choice for steady energy and fullness throughout the morning. The maple almond flavor is lightly sweet (just 5 grams of added sugar) and has a satisfying crunch that makes it feel more like a treat than a health food.

Buy Wheaties Protein Cereal on Amazon

20. Bob’s Red Mill 10 Grain Hot Cereal

• Serving size: ¼ cup
• Fiber per serving: 6 grams

“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 even 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

21. Post Great Grains Crunchy Pecan 

• Serving size: ¾ cup
• Fiber per serving: 5 grams 

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 slightly higher in calories than some other cereals, but that’s mostly thanks to the heart-healthy fats from pecans, which can help keep you full and satisfied for longer.

Buy Post Great Grains Cereal on Amazon

22. The Granola Bakery Cinnamon Granola

• Serving size: 1/3 cup
• Fiber per serving: 5 grams

Just 1/3 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

23. Barbara’s Bakery Multigrain Spoonfuls

• Serving size: 1 cup
• Fiber per serving: 5 grams

This is one of those cereals that tastes just as good dry as it does in a bowl with milk. I love snacking on it straight from the box, but it also softens if you let it sit in milk for a minute or two, which is perfect if you have a hard time eating crunchy foods.

Each cup has 5 grams of fiber and just a hint of sweetness, making it a balanced option for both adults and kids. For an easy fiber boost, toss in a handful of blueberries—just ½ cup adds another 2 grams of fiber to your bowl.

Buy Barbara’s Multigrain Spoonfuls on Amazon

24. Kellogg’s Special K Protein Cereal

• Serving size:1 ⅓ cup
• Fiber per serving: 5 grams

Protein and fiber are two key ingredients for a balanced, satisfying breakfast, and this cereal delivers on both. With 15 grams of protein and 5 grams of fiber per serving, it’s a solid choice to help keep you full and focused all morning.

It does have 8 grams of added sugar, but that touch of sweetness makes it more enjoyable for those who struggle with plain cereals. Thanks to fiber and protein, those sugars digest more slowly, which helps prevent a mid-morning energy crash.

Buy Kellogg’s Special K Protein Cereal at Walmart

25. Quaker Oat Bran Hot Cereal

• Serving size:½ cup
• Fiber per serving: 5 grams

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

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

How much fiber do I need?

Your fiber needs will vary depending on your health, lifestyle, and how much you’re eating overall. 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. 

So, if you eat around 2,000 calories a day, that means your fiber goal would be at least 28 grams per day. Your exact needs may be more or less, but that’s a good place to start.

If you think you’re eating enough fiber, you may want to look closer. Only 1 in 10 adults actually eats enough fiber each day. 

Not every day will be a perfect fiber day, and that’s ok! But including a variety of high-fiber 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. 

Why you need fiber

You’ve probably heard a health professional or two (myself included) recommend eating more fiber. But why?!

Even though fiber isn’t digested like other nutrients, it plays a powerful role in keeping your body healthy. It travels through your digestive system mostly intact, but along the way, it does some pretty amazing things.

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. 

And one of the best parts about fiber is that certain types can act as food for the good bacteria in your gut. As the fibers ferment in your digestive tract, they help support a healthy gut microbiome, which is key for digestion, immunity, and even mood.

What kind of fiber is in cereal? 

Most cereal grains naturally contain more insoluble fiber, which helps keep your digestive system moving and supports regular bowel movements. But some cereals, especially those made with oats, oat bran, barley, flax, chia, or psyllium husk, also contain soluble fiber, which plays a key role in heart health.

Even though we typically eat more insoluble fiber (because it’s found in a wider range of foods), soluble fiber is just as important. Research shows that eating just 5–10 grams of soluble fiber per day can help lower your LDL cholesterol by 5 to 11 points. 

Here’s a quick breakdown:

• Soluble fiber sources in cereal: oats, oat bran, barley, psyllium, nuts, flax seeds, and chia seeds
• Insoluble fiber sources: wheat bran, corn, oat fiber, brown rice, and other whole grains

Many of these ingredients not only add fiber but also contain a decent amount of plant-based protein. That’s why you’ll often see high-fiber cereals also showing up on lists of the best high-protein breakfast cereals, because they’re doing double duty for your health.

FAQs

Top 25 high fiber cereal chart

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 23 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.