The 9 Best High-Fiber Cereals That Can Help Keep You Regular, According to a Dietitian

A collage of high fiber cereals on a green background — Health / Kevin Liang

High-fiber cereal has come a long way. From a few lonely, dusty boxes at the very top of the cereal shelf, now you can find dozens of options—which, of course, can make it hard to choose between them. This is where we can help. Our top high-fiber cereal picks offer something for nearly every taste preference and also cater to specific dietary needs and flavor preferences. You can even find high-fiber cereals that are gluten-free, free of common allergens, and ones that kids will love.

In order to be considered high in fiber, a cereal must have at least 20% of the Daily Value for fiber, which is about 4-6 grams per cup of cereal. While added fibers, like wheat germ, oat bran, or corn bran, are often used to boost fiber, getting fiber in the form of a whole grain (i.e. whole wheat or rolled oats) ensures you’re also getting all the nutrition from the whole food—not just the fiber.Samina Qureshi, RDN, an irritable bowel syndrome (IBS) and gut health dietitian, says, “Fiber-rich cereals can help keep your blood sugar levels balanced, improve cholesterol levels, and help keep your bowel movements regular by bulking up your stool.”

A registered dietitian on our Medical Expert Board also reviewed this article for medical and scientific accuracy surrounding what to look for in high-fiber cereals, how much fiber is too much, and whether high-fiber cereals can help you lose weight.

Our Top Picks

Best Overall:

Nature’s Path Heritage Flakes at Amazon ($57)

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Best Budget:

Kashi Whole Wheat Biscuits at Amazon ($36)

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Best Gluten-free:

Purely Elizabeth Honey Peanut Butter Superfood Cereal at Amazon ($10)

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Best Grain-free:

Forager Project Grain-Free Os, Cinnamon at Amazon ($12)

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Best No-Sugar:

Food for Life Ezekiel 4:9 Organic Sprouted Grain Cereal at Amazon ($15)

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Best Naturally Sweetened:

Cascadian Farm No Added Sugar Mixed Berry Cereal at Amazon ($5)

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Best High-protein:

Seven Sundays Classic Bircher Muesli at Amazon ($10)

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Best for Kids:

Barbara's Puffins Original Cereal at Amazon ($10)

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Best Allergen-friendly:

Lovebird Cereal at Amazon ($44)

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Best Overall

Nature’s Path Heritage Flakes

Amazon

View On Amazon $57 View On Target $4 View On Walmart $16

Why We Like It

Nature's Path Heritage Flakes are our top pick and a budget-friendly, organic option. A serving of these whole-grain flakes delivers seven grams of fiber and five grams of protein. This is your basic flake-style cereal that is a great option to keep on hand to enjoy either as a cereal with milk or as a standalone snack. We like that they are lightly sweetened, but they do not contain any added flavors. You can eat them as is or add toppings like fruit, nuts, or even a dash of cinnamon to change the taste.

The texture of this cereal is quite hearty because the flakes are made using six different whole grains. This also allows them to hold up to milk without getting soggy or falling apart. The only non-whole food fiber source used is wheat bran, so this may be easier on many people’s digestive systems than other cereals with isolated fibers. Additionally, each serving provides 10% of the Daily Value (DV) of iron, which helps transport oxygen through our bodies.

It's Worth Noting

This cereal includes five grams of added sugar from cane sugar, barley malt extract, and honey to add light sweetness. Because of these ingredients, this option isn't for you if you are following a vegan or gluten-free diet.

Product Details:

Serving Size: 1 cup (40 grams)
Fiber per serving: 7 grams
Sugar per serving: 5 grams
Protein per serving: 5 grams
Fiber Source: KAMUT khorasan wheat flour*, wheat bran*, whole wheat meal*, whole oat flour*, spelt flour*, barley flour*, whole millet*. *Organic
Dietary Considerations: Contains wheat; produced in a facility that uses soy, peanuts and tree nuts.

Best Budget

Kashi Whole Wheat Biscuits

Amazon

View On Amazon $36 View On Instacart.com

Why We Like It

The spoon-sized Kashi Whole Wheat Biscuits have the crunchiest texture and contain just three ingredients: whole grain wheat, sugar, and natural flavors. One hundred percent of the seven grams of fiber you get in each serving come from whole grain wheat, which also provides iron, potassium, B vitamins, and zinc.

Because of the texture and size of the biscuits, this cereal can be enjoyed either dry or with milk. This makes it versatile as a healthy snack for households with kids. We also love that each serving provides seven grams of protein. By pairing these biscuits with milk or yogurt, you can get even more protein; add some fruit, and you have a perfectly balanced meal.

It's Worth Noting

These lightly sweetened biscuits contain 1 ½ teaspoons (seven grams) of sugar per serving, which may be something to be cautious about if you are watching your blood sugar levels. If you're following a gluten-free diet, you'll want to avoid this cereal.

Product Details:

Serving Size: 31 biscuits (61 grams)
Fiber per serving: 7 grams
Sugar per serving: 7 grams
Protein per serving: 7 grams
Fiber source: Organic whole-grain wheat
Dietary Considerations: Not gluten-free

Best Gluten-free

Purely Elizabeth Honey Peanut Butter Superfood Cereal

Amazon

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Why We Like It

Purely Elizabeth's Honey Peanut Butter Superfood Cereal is our favorite gluten-free option, packing whole grains, a ton of flavor, and 25% of your daily needs for vitamin D. Vitamin D helps absorb calcium and is involved in bone growth, reducing inflammation, and the immune system.

Each serving contains 1 1/2 teaspoons (seven grams) of added sugar per serving and five grams of protein. Sometimes gluten-free products are lower in fiber than gluten-containing foods, but this is not the case with Purely Elizabeth Honey Peanut Butter Superfood Cereal. The fiber comes from certified gluten-free oats along with nuts and seeds. We appreciate that all six grams of fiber come from whole foods as opposed to isolated fiber ingredients, which sometimes cause bloating in some people.

The texture of this cereal is a mixture of crunchy flakes and granola-like clusters. It is lightly sweetened with seven grams of added sugar in each 2/3 cup serving.

It's Worth Noting

The sweetness comes from a mixture of maple syrup, honey, and coconut sugars. Because of the honey, note this cereal is not suitable for vegans. It is also not right for you if you are allergic to peanuts.

Also, since the serving size is less than one cup, more than one serving may be necessary to really feel satisfied. A good option could be to mix this cereal with an unsweetened cereal to balance out the sweetness and have a larger portion.

Product Details:

Serving Size: ⅔ cup (55 grams)
Fiber per serving: 6 grams
Sugar per serving: 7 grams (6 grams added sugar)
Protein per serving: 5 grams
Main Fiber Source: Sorghum, Organic Certified Gluten-Free Oats, Almonds, Organic Quinoa, Organic Puffed Amaranth, Organic Chia Seeds
Dietary Considerations: Contains honey, made in a facility that also processes soy, milk, egg, coconut, and tree nuts

Best Grain-free

Forager Project Grain-Free Os, Cinnamon

Forager Project Grain & Gluten-Free Vegan Breakfast Cereal

Amazon

View On Amazon $12 View On Instacart.com View On Kroger.com

Why We Like It

If you’re looking for a grain-free cereal option that has a similar texture to traditional cereals, Forager Project Cinnamon Grain-free Os delivers.

These crunchy Os use cassava root, ground navy beans, and pea protein to add fiber and protein. Grain-free cereals are typically lower in fiber, but we appreciate that this option still has four grams of fiber and protein per serving, making it closer in nutritional value to your traditional whole-grain cereals.

These cinnamon-flavored Os are lightly sweetened. While they contain added sugar from cane sugar, they are on the lower end, with four grams per serving. Aside from being suitable for a gluten-free and dairy-free diet, Forager Project's cereal is also vegan-friendly and organic.

It's Worth Noting

While the flavor and texture are worth it, this cereal is on the pricier end. Keep in mind you may need multiple servings and/or additional food to create a satisfying meal with this cereal. Because of the light sweetness, mixing in fresh fruit like blueberries and bananas can help boost flavor while also increasing fiber and nutrient content.

Product Details:

Serving Size: 1 cup (32 grams)
Fiber per serving: 4 grams
Sugar per serving: 4 grams (3 grams added sugar)
Protein per serving: 4 grams
Main Fiber Source: Organic Cassava Flour and Ground Navy Beans
Dietary Considerations: N/A

Best No-Sugar

Food for Life Ezekiel 4:9 Organic Sprouted Grain Cereal

Amazon

View On Amazon $15 View On Walmart $8 View On Vitacost

Why We Like It

Food for Life Ezekiel 4:9 Sprouted Grain Cereal is our top choice if you want zero grams of sugar in your cereal. It is made from a variety of whole grains, lentils, and beans, making it higher in both fiber and protein than many other kinds of cereal.

The lentils and beans in this cereal bump up the protein content higher than most of the other options on our list, with eight grams per serving. Each serving also provides six grams of fiber.

What differentiates this product from others is that the whole grains, beans, and lentils are sprouted before being used in the cereal. Sprouting grains, beans, and lentils can make some of the nutrients easier for our bodies to use. Since the ingredient list does not include isolated fibers, you are less likely to feel bloated after eating this.

It's Worth Noting

Keep in mind that this cereal is much higher in price per serving than other cereals, and the serving size is only a half-cup. There are no flavors added to the ingredient list, so while this might seem a bit bland for some, it does offer a blank slate, perfect for topping with fruit, nuts, seeds, or spices. The texture is smaller than a typical flake, so you can easily sprinkle this cereal over something like yogurt and berries to enhance flavor and increase protein even more.

This is not a good option if you are avoiding gluten or soy.

Product Details

Serving Size: ½ cup (57 grams)
Fiber per serving: 6 grams
Sugar per serving: 0 gram
Protein per serving: 8 grams
Main Fiber Source: Organic Sprouted Wheat, Organic Sprouted Barley, Organic Sprouted Millet, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Malted Barley, Organic Sprouted Spelt
Dietary Considerations: Wheat, Soy, Sesame

Best Naturally Sweetened

Cascadian Farm No Added Sugar Mixed Berry Cereal

Amazon

View On Amazon $5 View On Target $6 View On Instacart.com

Why We Like It

It can be tricky to find a cereal that strikes the right balance of flavor and sweetness—Cascadian Farm No Added Sugar Mixed Berry Cereal offers just that: a lightly sweetened, fruity flavored, crunchy flake cereal. The flavor and sweetness come from powdered dried dates and dried berries, meaning zero grams of added sugar since the six grams of total sugar come from fruits.

The fruit in the ingredients not only lends sweetness but also contributes to the six grams of fiber in each serving. Additionally, the first ingredient in this cereal is whole-grain wheat. There aren’t any isolated sources of fiber added to this cereal, which can be helpful if you get bloated easily. Each of the fiber sources—whole grain wheat and fruit—also provide the 10% Daily Value for iron and 4% Daily Value for potassium.

It's Worth Noting

These flakes contain coconut oil, so for people sensitive to coconut, this may not be an appropriate option. The packaging also notes that it may contain soy and sesame, an important consideration for anyone sensitive to those ingredients. Because it is wheat-based, it is also not a good fit for someone who is allergic or sensitive to gluten.

Product Details

Serving Size: 1 ¼ cup (61 grams)
Fiber per serving: 6 grams
Sugar per serving: 6 grams (0 grams added sugar)
Protein per serving: 5 grams
Main Fiber Source: Organic whole-grain wheat
Dietary Considerations: Contains wheat, coconut, may contain soy and sesame

Best High-protein

Seven Sundays Classic Bircher Muesli

Thrive Market

View On Amazon $10 View On Walmart $60 View On Thrive Market $7

Why We Like It

We like that Seven Sundays Bircher Apple Cinnamon Muesli is higher in plant protein than most other high-fiber cereals, with nine grams of protein in just ½ cup of cereal. Both protein and fiber at meals can help you feel more satisfied for longer, and this can be especially important at breakfast before the start of a busy day. Keep in mind if you add milk or yogurt to this cereal, you’ll get even more protein. The mix of whole grains, nuts, and seeds also provides six grams of fiber and 15% Daily Value of iron per serving.

The sweetness in this cereal comes only from fruits like dates, currants, and apples. While the fruit does contribute six grams of sugar in each serving, none of this is considered added sugar.

There is also additional flavor with spices like cinnamon and cardamom, making this a more interesting flavor option. We also particularly love the different textures you get out of this cereal: the oats are a bit soft, the almonds and pumpkin seeds are crunchy, and the currants are chewy. If you want to try other flavors that don’t have added sugar, Seven Sundays muesli is also available in almond date currant, blueberry chia buckwheat, and dark chocolate almond.

It's Worth Noting

The texture of muesli is not crunchy like most of the other cereals on our list, so this may not be your favorite if you're looking for that crunch. This cereal is also more expensive than others.

Product Details:

Serving Size: ½ cup (60 grams)
Fiber per serving: 6 grams
Sugar per serving: 6 grams (0 grams added sugar)
Protein per serving: 9 grams
Main Fiber Source: Gluten-free oats, sorghum flakes, buckwheat groats, almonds, dates (dates, rice flour), currants, pumpkin seeds, apples, sunflower seeds, flax seeds
Dietary Considerations: Tree nuts; made on equipment that also processes sesame and soy.

Best for Kids

Barbara's Puffins Original Cereal

Amazon

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Why We Like It

When it comes to finding cereals that kids love, taste preferences can really vary. Barbara’s Puffins Original doesn’t have any added flavors or ingredients with strong flavors, making it a neutral option most kids will like.

The base of this cereal is corn, which is a whole grain, and also has whole oat flour that adds fiber. It also has added fiber in the form of corn bran, bringing the fiber in each serving to six grams. Topping the cereal with fruit will boost the fiber amount even more and provide more vitamins and minerals kids need.

This cereal also stands out as a great choice for kids because of its size and texture. Each Puffins piece is a bit easier to pick at than your traditional cereal flake because they are mini squares; plus, this makes less of a mess if this is an on-the-go snack for your kids.

It's Worth Noting

If you depend on cereal to provide a wider variety of nutrients for your child, this may not be the ideal choice. It doesn’t contain added vitamins and minerals like some other cereals, and it only has three grams of protein per serving. However, serving this cereal with yogurt or milk and fruit greatly boosts the nutrient variety of the meal.

Product Details:

Serving Size: 1 cup (40 grams)
Fiber per serving: 6 grams
Sugar per serving: 6 grams (6 grams added sugar)
Protein per serving: 3 grams
Main Fiber Sources: Corn Flour, Corn Bran, Whole Oat Flour
Dietary Considerations: Vegan-friendly, gluten-free (but doesn’t use certified gluten-free oats), not corn-free

Best Allergen-friendly

Lovebird Cereal

Instacart

View On Amazon $44 View On Vitacost View On Instacart.com

Why We Like It

Finding a cereal that offers a boost of fiber and that has no common food allergens like wheat, soy, or nuts can be tough, especially if you have more than one allergen you need to avoid. Lovebird Grain-Free Cereal is an allergen-friendly cereal choice made primarily with cassava flour. Cassava is a root vegetable that is free of gluten and grains but still provides that crunchy texture you want from a cereal. This cereal is also made on a dedicated gluten-free line to avoid cross-contamination.

The four grams of added sugar come from coconut sugar and honey, giving this cereal its sweetness but also a slightly nutty flavor coming through from the coconut. The coconut oil in this cereal is a good source of medium-chain triglycerides (MCTs), which has become a health buzzword. MCTs are more easily absorbed compared to other fats, but the research is conflicting on whether or not they may offer a health benefit. Keep in mind that coconut oil is a saturated fat. The American Heart Association recommends limiting saturated fats, as they can increase LDL cholesterol, aka "bad" cholesterol, leading to an increased risk of heart disease.

If you aren't a huge fan of honey, this cereal also comes in cinnamon, cacao, or unsweetened options.

It's Worth Noting

If you are allergic to coconut, be mindful that this contains both coconut flour and coconut oil. Also, the cassava might cause bloating in some people.

Product Details:

Serving Size: ¾ cup (30 grams)
Fiber per serving: 4 gram
Sugar per serving: 6 grams (4 grams added sugar)
Protein per serving: 2 grams
Main Fiber Sources: Organic cassava flour
Dietary Considerations: Free of all major allergens

Who Should (And Shouldn't) Eat A High-Fiber Cereal

Only about 5% of the adults in the US eat the recommended amounts of fiber daily, so a high-fiber cereal can likely benefit many of us. They can also provide a source of many vitamins, minerals, and antioxidants. The following people may most benefit from a high-fiber cereal:

Those who struggle to get enough fiber. Eating high-fiber cereal as part of a meal or snack can be a great place to start for increasing your fiber intake. Topping your cereal with fresh or dried fruit can add even more fiber.
Those with high cholesterol. Soluble fiber, in particular, is associated with a decrease in total and LDL cholesterol. Soluble fiber is found in whole grains and is especially abundant in oats, barley, and psyllium—an isolated fiber made from the husks of the psyllium seed.
Those with type 2 diabetes or who want to reduce risk. Both insoluble and soluble fibers appear to be helpful for reducing type 2 diabetes risk, according to some studies. The exact way this happens in the body isn’t completely clear, but it’s likely that both types of fiber help to delay and slow the absorption of digestible carbohydrates.
Those with constipation. Several studies have shown that eating whole grains is associated with less constipation. Soluble fibers are the preferred food source and can benefit the healthy bacteria living in our gut. Insoluble fiber helps add bulk to the stool and can make bowel movements easier and more regular. The two fibers work together to help keep you regular and maintain a healthy digestive system.

Because there are many types of fiber out there, it's important to be aware of what works for you, especially if you have a sensitive digestive system. Thus, people with Irritable Bowel Syndrome (IBS) may need to avoid high-fiber cereal, because they may be especially sensitive to any isolated fibers in high amounts. “I do not recommend high-fiber cereals to people who struggle with IBS and are on the low FODMAP diet. Oftentimes, these cereals are fortified with inulin or chicory root, which is a high FODMAP ingredient that can trigger their digestive symptoms,” says Qureshi. Instead, for people with IBS on a low FODMAP diet, she recommends whole-grain cereals made from rice, millet, or buckwheat that do not contain added isolated fibers. Some of these may have enough naturally occurring fiber to be considered high-fiber but without the added isolated fibers.

How We Selected High-Fiber Cereals

We researched dozens of high-fiber cereals to find the best-tasting ones with the best nutrition profile. In order to be chosen for this list, a cereal needed to have at least four or more grams of fiber, and the added sugar amount couldn’t exceed its fiber content. We prioritized cereals that used whole grains to provide the majority of the fiber. And, of course, they needed to be really delicious.

The Experts

Samina Qureshi, RDN, an IBS and gut health dietitian.
Robin Foroutan, MS, RDN, an integrative and functional medicine dietitian.
Shushy Rita Setrakian, MS, RD, a dietitian and one of our nutrition and supplement commerce editors.

The Different Types of Fiber in Cereal

Fiber is a type of carbohydrate that resists digestion and absorption in the small intestine. Some dietary fibers are soluble, dissolving in water and forming a gel, and some are insoluble, not dissolvable or broken down in the digestive tract.

Soluble fibers are used as food by our gut’s microflora, while insoluble fiber can help with stool bulk. Most foods that naturally have fiber have a mix of both soluble and insoluble. The fiber naturally found in foods–like whole wheat, rolled oats, or wheat or oat bran–is labeled as fiber on food labels.

As Robin Foroutan, MS, RDN, an integrative and functional medicine dietitian, says, “The best form of fiber is fiber from whole foods, especially all kinds of vegetables, whole grains, and legumes.”

How Much Fiber Should I Have?

How much fiber you need varies depending on sex, age, and health requirements. The Dietary Reference Intakes (DRI) for fiber for children range from 19 grams to 25 grams per day between the ages of 1 and 8 years. For pre-teens and teens, the DRI is 31 grams per day for boys ages 9-13 and 26 grams per day for girls ages 9-18.

The DRI for adult males 14-50 and 51 years and older is 38 and 31 grams, respectively. For women, ages 19-50 and 51 and older, it’s 25 grams and 21 grams, respectively. There is a specific DRI for fiber for pregnancy (28 grams per day) and lactation (29 grams per day).

Can I Get Too Much Fiber?

Although there is no Upper Limit set by the FDA for fiber, you can reduce the availability of minerals in your diet or cause gastrointestinal distress. However, these side effects are not a concern for most people at the recommended fiber intake levels. Many of the studies looking at too much fiber interfering with mineral availability and gastrointestinal distress have been mainly from added or isolated fibers.

Getting too much fiber can cause increased flatulence, digestive discomfort, and a feeling of uncomfortable fullness for some people. In general, these symptoms have been seen in consistently high intakes of fiber (over 80 grams per day). However, some people are more sensitive to the effects of fiber and different types of fibers than others. This can be especially prevalent for people with Irritable Bowel Syndrome (IBS).

Increasing fiber intake too quickly can lead to gastrointestinal symptoms like gas, bloating, diarrhea, or constipation. Therefore, you should increase fiber and fluids gradually. Staying hydrated is also very important when increasing fiber intake to ensure the fiber can move through your digestive system.

Who We Are

Willow Jarosh is a registered dietitian-nutritionist, co-author of the Healthy, Happy Pregnancy Cookbook, and founder of Willow Jarosh Nutrition, a New York City-based culinary nutrition company and private practice. Willow specializes in the intuitive eating style of nutrition coaching.