Boost your heart health with these 15 high-fiber breakfast cereals. Learn how to choose cereals high in fiber, understand the benefits of soluble and insoluble fiber, and discover the top cereal brands that help manage cholesterol, stabilize blood sugar, and promote digestive health.
Table of Contents
What is high fiber cereal?
Cereals high in fiber are those that meet at least 20% of your Daily Value (%DV) in a serving. An easy way to tell if a cereal is high in fiber is the 5/20 rule. On the nutrition label, if the fiber is 20% or more of your DV it is considered a high fiber breakfast cereal. If it’s 5% or less it’s considered low in fiber.
Women need about 25 g of fiber per day.
Men need about 38 g of fiber per day.
How fiber benefits heart health
You have probably heard that fiber is good for your health, but how exactly? Fiber is a part of carbohydrates that we can not digest found mainly in fruits, vegetables, whole grains and legumes. It is probably best known for its ability to prevent or relieve constipation. There are two main types, soluble and insoluble fiber.
Soluble vs Insoluble Fiber
Fiber, a part of carbohydrates we can’t digest, is found in fruits, vegetables, whole grains, and legumes. It helps prevent or relieve constipation and supports heart health in various ways.
Soluble Fiber dissolves in water, forming a gel-like substance. Found in foods like oats, barley, peas, beans, apples, citrus fruits, and carrots, it:
- Slows digestion, stabilizing blood sugar levels
- Binds to dietary fats and cholesterol, helping reduce cholesterol levels and lowering heart disease risk
Insoluble Fiber doesn’t dissolve in water and is found in whole grains, wheat bran, beans, and vegetables. It:
- Prevents or relieves constipation by adding bulk to your stool
- Promotes bowel health and regularity, preventing digestive disorders
- May aid in weight management by keeping you fuller longer
15 high fiber cereals
| Cereal | Fiber | Added Sugar | Protein | Fiber % DV |
|---|---|---|---|---|
| Fiber One Original | 18g | 0g | 3g | 65% |
| Nature’s Path Organic Smart Bran | 17g | 8g | 4g | 62% |
| Kashi GO Original | 13g | 8g | 11g | 46% |
| All Bran Kelloggs | 12g | 8g | 5g | 44% |
| Cascadian Farm Organic Hearty Morning Fiber Cereal | 10g | 10g | 6g | 36% |
| General Mills Fiber One Honey Clusters | 10g | 8g | 4g | 36% |
| Catalina Crunch Cereal | 9g | 0g | 11g | 32% |
| Shredded Wheat Post | 8g | 0g | 7g | 29% |
| Raisin Bran Kelloggs | 7g | 9g | 5g | 26% |
| Bran Flakes Post | 7g | 6g | 4g | 24% |
| Oat Bran Bob’s Red Mill | 7g | 0g | 7g | 25% |
| Nature’s Path Organic Flax Plus Multibran Flakes | 7g | 5g | 5g | 25% |
| Post Grape Nuts | 7g | 5g | 6g | 27% |
| Ezekiel 4:9 Sprouted Whole Grain Cereal | 6g | 1g | 8g | 21% |
| Uncle Sam’s Original Wheat Berry Flakes | 10g | 0g | 8g | 36% |
What to look for when choosing a high fiber cereal
There are a few things to look for when trying to decide on a cereal that is high in fiber and low in added sugars. Check the nutrition label for the following:
- Fiber: Aim for 25-38g of fiber per day, don’t forget the 5/20 rule!
- Added sugars: Try to keep added sugars to less than <10% of total calories or 6 teaspoons for women and 9 teaspoons for men
- Whole grains: Check the ingredients for whole grains like whole grain wheat which is an excellent sources of fiber
- Protein: Fiber and protein help keep you full so breakfast cereals with a good amount of both is a bonus!
How to make your breakfast heart healthy
Is your favorite breakfast cereal low in fiber and protein, but super tasty?
Good news… you do NOT have to give it up and eat plain wheat cereal. Here’s how to level up your current breakfast cereal to make it heart healthy.
Add nuts and/or seeds
Nuts like pecans, almonds, walnuts and seeds such as chia, flax, and pumpkin add healthy fats and fiber which help to keep you full.
Top or pair with fruit
Adding fruits such as berries, peaches, or apples pair nicely with cereal. Certain fruits are a great source of fiber and antioxidants that are perfect for adding to your morning oatmeal or dry cereal. Some of my favorite combinations are:
- Oatmeal + Blueberries + Sliced Almonds
- Bran Flakes + Sliced Strawberries + Bananas
- Raisin Bran + Chopped Apples + Cinnamon
- Muesli + Mixed Berries (Blueberries, Raspberries, Blackberries) + Honey
- All-Bran + Diced Pears + Walnuts
- Fiber One + Raspberries + Dark Chocolate Shavings
- Oat Bran + Sliced Mango + Coconut Flakes
Have high fiber cereal as part of a breakfast platter
Breakfast platters can make for a filling and heart-healthy start to your day. Pair your breakfast cereal with eggs or turkey sausage for an extra protein boost. The variety is endless, especially with eggs—you can cook them in different ways, like omelets, where you can easily add vegetables.
Looking for some breakfast ideas that are high in protein? Check out my other blog post on 5 High Protein Breakfast Ideas You Can Make in 10 Minutes or Less.
Bottom Line
Cereal can definitely be a healthy breakfast providing you with essential vitamins, minerals, and fiber. Remember the 5/20 rule when choosing the best high fiber cereal for you and your health. Aim for cereals high in fiber and protein and low in added sugars.
Need extra support with managing blood sugars, lowering cholesterol, or overall heart health? Check out the services I offer here!
Written by Heather Krawsek, dietetic intern
Reviewed by Carrie Weitzel, registered dietitian