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

Our top picks from Nature’s Path, Whole Foods 365, Kashi, and more

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Best High-Fiber Cereals That Can Help Keep You Regular

Health / Marcus Millan

Cereal can be a simple, fast way to get a meal or snack into your day, and high fiber cereals can also help you meet daily fiber recommendations, since most of us are not meeting daily fiber goals. If the words “fiber” and “cereal” used together bring to mind cardboard-like pellets, it’s time to explore the cereal aisle again! 

Today’s high fiber cereals 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. 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.”

In order to be considered high in fiber, a cereal must have at least 20% of the Daily Value for fiber, which is about 5.6 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 in addition to the fiber. Because of this, we chose cereals that had a whole grain as the first ingredient in order to ensure a good amount of total fiber is coming from a whole grain food.

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

Nature’s Path Heritage Flakes


Why We Like It: These budget-friendly, organic, whole grain flakes deliver 23 grams of whole grains per cup, seven grams of fiber, and five grams of protein. 

It’s Worth Noting: With five grams of added sugar per serving, this cereal does use sugar and honey to add light sweetness.

A basic flake-style cereal is a great option to keep on hand to enjoy either as a cereal with milk or as a standalone snack. Nature’s Path Heritage Flakes 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. They are also budget-friendly—another reason why we selected them as our favorite high-fiber cereal.

The texture of this cereal is quite hearty because they’re made using six different whole grains. This also allows them to hold up to milk without getting soggy or falling apart. The whole grains also offer seven grams of fiber and five grams of protein in each serving, making this a satisfying cereal choice. 

Because these flakes are made with whole grains, the majority of the fiber comes from whole grains. This means that along with fiber, you’re also getting the nutrition in the entire grain. Each serving provides 10% of the Daily Value (DV) for iron and 4% DV for potassium. Additionally, 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.

Price at time of publication: $42 for 6-32 ounce bags ($0.32 per serving)

Product Details:

  • Serving Size: 1 cup (40 grams)
  • Fiber per serving: 7 grams
  • Sugar per serving: 5 grams
  • Protein per serving: 5 grams 
  • Main ingredients: KAMUT khorasan wheat flour*, wheat bran*, whole wheat meal*, cane sugar*, whole oat flour*, spelt our*, barley flour*, whole millet*, barley malt extract*, quinoa*, sea salt, honey*. *Organic.
  • Dietary Considerations: Contains wheat; produced in a facility that uses soy, peanuts and tree nuts; vegan-friendly.

Best Budget: Kashi Whole Wheat Biscuits, Autumn Wheat

Kashi Whole Wheat Biscuits, Autumn Wheat


Why We Like It: The main ingredient of this flavorful, versatile cereal is whole wheat.

It’s Worth Noting: These lightly sweetened biscuits contain 1 ½ teaspoons (seven grams) of sugar per serving.

The spoon-sized Kashi Whole Wheat Biscuits contain 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 for households with kids, since it can be a healthy on the go snack when eaten without milk. Each serving provides seven grams of protein and seven grams of fiber. If you eat them with milk or yogurt, you get even more protein. 

This certified organic cereal is lightly sweetened with sugar. The sweetness level is balanced and can appeal to both adults and kids. 

Price at time of publication: $9 for 16.3 ounces ($0.30 per serving)

Product Details:

  • Serving Size: 
  • Fiber per serving: 7 grams
  • Sugar per serving: 7 grams
  • Protein per serving: 7 grams 
  • Main ingredients: Whole grain wheat*, cane sugar*, natural flavor*.*Organic
  • Dietary Considerations: Contains wheat

Best Gluten-free: Purely Elizabeth Honey Peanut Butter Superfood Cereal with Vitamin D

Purely Elizabeth Honey Peanut Butter Superfood Cereal with Vitamin D


Why We Like It: This certified gluten-free cereal gets all six grams of fiber from a variety of whole grains, nuts, and seeds, and also contains vitamin D.

It’s Worth Noting: This crunchy cereal contains 1 1/2 teaspoons (seven grams) of added sugar per serving.

Sometimes gluten-free products are lower in fiber than gluten-containing foods. This is not the case with Purely Elizabeth Honey Peanut Butter Superfood Cereal, which contains certified gluten-free oats along with nuts and seeds. We appreciate all six grams of fiber come from whole foods, not isolated fiber ingredients. 

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. 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. Also, since the serving size is less than one cup, more than one serving may be necessary to really feel satisfied. This cereal could be mixed with an unsweetened cereal to balance out the sweetness and make a larger portion.

Because of the mixture of whole grains, nuts, and seeds, this cereal contains multiple vitamins and minerals including iron, vitamin D, and potassium. 

Price at time of publication: $7 for 11 ounces ($1.25 per serving)

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 ingredients: Sorghum, Organic Certified Gluten-Free Oats, Almonds, Maple Syrup, Organic Coconut Oil, Organic Honey, Organic Quinoa, Organic Coconut Nectar, Organic Coconut Sugar, Peanut Butter, Cinnamon, Sea Salt, Organic Puffed Amaranth, Organic Chia Seeds, Vanilla Extract, Organic Plant-Based Vitamin D3 (VegD3), Vitamin E (Mixed Tocopherols) Added to Preserve Freshness.
  • Dietary Considerations: Contains honey; made in a facility that also processes soy, milk, egg, coconut and tree nuts

Best Grain-free: Forager Project Cinnamon Grain-free Os

Forager Project Grain & Gluten-Free Vegan Breakfast Cereal


Why We Like It: These crunchy Os use cassava root, ground navy beans, and pea protein to add some of the fiber and protein to this cereal to offer a grain-free option that comes closer in nutrition to traditional high-fiber cereal.

It’s Worth Noting: Because this cereal doesn’t contain whole grains, it is slightly lower in fiber than other whole grain based cereals. It’s also more expensive than other high-fiber cereals.

If you’re looking for a grain-free cereal option that has a similar texture to traditional cereals, Forager Project Cinnamon Grain-free Os deliver. These Os are made from cassava root, ground navy beans, sugar, cinnamon, sunflower oil, and pea protein. While this cereal does come in slightly lower in fiber than whole grain varieties, it still has four grams of fiber per serving. 

These cinnamon flavored Os are lightly sweetened. While they do contain sugar, they are on the lower end with four grams of sugar in each serving. The flavor comes from cinnamon and makes this a flavorful cereal option. 

This cereal is on the pricier end. Additionally, since many people will need multiple servings and/or additional food to create a satisfying meal, this option is pricier. Because of the light sweetness and flavor, this could be a great option to mix into another cereal to add not only flavor but a boost of fiber.

Price at time of publication: $10 for 7 ounces ($1.43 per serving)

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 ingredients: Cassava Flour*, Ground Navy Beans*, Cane Sugar*, Cinnamon*,Sunflower Oil* and/or Safflower Oil*, Pea Protein* *Organic
  • Dietary Considerations:

Best No-Sugar: Food For Life Baking Co. Sprouted Crunchy Cereal Ezekiel 4:9

Food for Life Ezekiel 4:9 Organic Sprouted Grain Cereal


Why We Like It: This cereal is made from a variety of whole grains, lentils, and beans, making it higher in both fiber and protein than many other cereals.

It’s Worth Noting: This cereal is priced higher than most other cereals on the list and has a smaller serving size.

With zero grams of sugar per serving, Food for Life Ezekiel 4:9 Sprouted Grain Cereal is our top choice for a no-sugar, high-fiber cereal. The only sweetener added—malted barley—comes sixth in the ingredient list, behind a variety of whole grains. There are no flavors added to the ingredient list, so this cereal offers a blank slate, perfect for topping with fruit, nuts, seeds, or spices. 

There is no added isolated fiber in this cereal—all of the fiber comes from whole grains, beans, and lentils. Because these ingredients also contain protein, this cereal is higher in protein than other cereals, with eight grams per serving. Additionally, 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.

Because the texture is smaller than a typical flake, this cereal is very easy to sprinkle over something like yogurt, to add a boost of fiber. However, this cereal is much higher in price per serving than other cereals, and the serving size is only a half-cup. 

Price at time of publication: $12 for 16 ounces ($1.50 per serving)

Product Details

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

Best Naturally Sweetened: Cascadian Farm No Added Sugar Mixed Berry Cereal

Cascadian Farm No Added Sugar Mixed Berry Cereal


Why We Like It: These tasty whole grain flakes offer fruity flavor and sweetness with only six grams of sugar in each serving, coming entirely from fruit.

It’s Worth Noting: For those with food allergies, it’s important to note that this cereal contains wheat as well as coconut and may have traces of soy and sesame.

It can be tricky to find a cereal that strikes the right balance of flavor and sweetness—it can sometimes seem like there’s not much between unsweetened and very sweet options. Cascadian Farm No Added Sugar Mixed Berry Cereal offers something in between: A lightly sweetened, fruity flavored, crunchy flake cereal. The flavor and sweetness comes from powdered dried dates and dried berries. Each serving has 6 grams of sugar, with all of that coming from fruit. This means there is zero grams of added sugar per serving. 

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 added isolated sources of fiber in this cereal. Each of the fiber sources—whole grain wheat and fruit—also provide the 10% Daily Value for iron and 4% Daily Value for potassium.

These flakes do 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.

Price at time of publication: $4 per 12.2 ounces ($0.80 per serving) 

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 ingredients: Whole Grain Wheat*, Rice*, Date Powder*, Sunflower Oil*, Coconut Oil*, Dried Blueberries*, Dried Strawberries*, Sea Salt, Natural Flavor*. Vitamin E (mixed tocopherols) Added to Preserve Freshness. *Organic
  • Dietary Considerations: Contains wheat, coconut, may contain soy and sesame

Best High-protein: Seven Sundays Bircher Apple Cinnamon Muesli

Seven Sundays Classic Bircher Muesli

Thrive Market

Why We Like It: Each serving provides nine grams of protein in addition to six grams of fiber. It’s also a good source of iron, and there are zero grams of added sugar.

It’s Worth Noting: The texture of muesli is not crunchy, like most of the other cereals. This cereal is also more expensive than others.

Both protein and fiber at meals can help you feel more satisfied for longer. This can be especially important at breakfast, before the start of a busy day. 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. 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 fruit like dates, currants, and apples. There’s also additional flavor with spices like cinnamon and cardamom. While the fruit does contribute six grams of sugar in each serving, none of this is considered added sugar. 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.

Price at time of publication: $48 for four 32 ounce bags ($2.00 per serving)

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 ingredients: Gluten free oats, sorghum flakes, buckwheat groats, almonds, dates (dates, rice flour), currants, unsweetened coconut chips (no sulfites), pumpkin seeds, apples, sunflower seeds, flax seeds, cinnamon and cardamom.
  • Dietary Considerations: Tree nuts; made on equipment that also processes sesame and soy.

Best for Kids: Barbara’s Puffins Original Flavor

Barbara's Puffins Original Cereal


Why We Like It: This crunchy, flavorful, lightly sweet cereal has six grams of fiber per serving and can be eaten with milk or taken on the go as a snack.

It’s Worth Noting: While this cereal does use whole grains as main ingredients, some of the fiber isn’t from a whole food. It’s also lower in protein compared to some other high-fiber cereals.

When it comes to finding cereals that kids love, taste preferences can really vary. In general, a crunchy cereal that offers a slight sweetness is a safe choice. We like that 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. 

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 per serving. However, serving this cereal with yogurt or milk and fruit greatly boosts the nutrient variety of the meal.

Price at time of publication: $5 for 10 ounces ($0.65 per serving) 

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 ingredients: Corn Flour, Corn Bran, Evaporated Cane Sugar, Whole Oat Flour, Unsulfured Molasses, Expeller Pressed High Oleic Oil (Canola And/Or Sunflower), Sea Salt, Baking Soda, Caramel Color (From Cane Molasses), Vitamin C (Ascorbic Acid), Tocopherols (Antioxidants To Preserve Freshness)
  • Dietary Considerations: Vegan-friendly, gluten-free (but doesn’t use certified gluten-free oats), not corn-free

Best Allergy-friendly: Arrowhead Mills Puffed Millet

Arrowhead Mills Puffed Millet Cereal


Why We Like It: This simple, versatile cereal offers a safe way for people with a variety of food allergies to add fiber to a meal or snack.

It’s Worth Noting: This cereal is very light, doesn’t contribute many calories, and is lower in fiber with only one gram per serving.

Finding a cereal that offers a boost of fiber and that has no common allergen-foods like wheat, soy, or nuts can be challenging especially if you have more than one common food allergy. Arrowhead Mills Puffed Millet is an allergen-friendly cereal choice, as it has one single ingredient: millet. Millet is a naturally gluten-free whole grain, and it is puffed into a light, fluffy cereal that delivers one gram of fiber in every 3/4 cup serving. While this may not seem like a high amount of fiber, it can be used in many ways to add some fiber throughout the day for those who need a cereal without allergen contamination.

This cereal doesn’t have a strong flavor—or much flavor at all—making it easy to add to other foods like on a smoothie bowl, yogurt, salads, or paired with nuts or dried fruit for a trail mix. 

Price at time of publication: $18 for two 6 ounce bags ($0.75 per serving)

Product Details:

  • Serving Size: ¾ cup (14 grams)
  • Fiber per serving: 1 gram
  • Sugar per serving: 0 grams
  • Protein per serving: 2 grams 
  • Main ingredients: Puffed millet
  • Dietary Considerations: Free of all major allergens

Who May Not Want to Eat High-Fiber Cereals

While getting fiber from whole grain sources is typically a safe and effective way to increase fiber intake, not everybody's needs are the same. Because there are many types of fiber out there, being aware of the sources and what works for you is important especially if you have a sensitive digestive system. The following people may not want to choose high-fiber cereals.

  • People with Irritable Bowel Syndrome (IBS). The addition of added isolated fiber—fiber sources instead of fibers from whole food sources—can mean some foods can have a very large amount of fiber per serving, and some people may be especially sensitive to these 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.

Who May Want High-Fiber Cereals

One of the major benefits to getting fiber from whole grain sources in a high-fiber cereal is that the fiber comes along with polyphenols, antioxidants, minerals, B vitamins and other phytochemicals that are often not found in the isolated fiber extracts. The fiber from whole grains is a mixture of both soluble and insoluble. Since only about 5% of the adults in the US eat the recommended amounts of fiber daily, a high-fiber cereal can likely benefit many of us.

  • Those who struggle to meet daily fiber needs. Because using high-fiber cereal as part of a meal or snack automatically adds at least four grams of fiber to your day, it can be a great place to start for increasing your fiber intake. Additionally, topping cereal with fruit can add even more fiber.
  • Those with high cholesterol or who want to reduce risk. 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.

High-Fiber Cereals We Excluded From Our List

We did not include cereals who depend on isolated fibers or synthetic fibers to provide their fiber content. If a cereal didn’t use a whole grain as the first ingredient, it was excluded from our list. Our top selection for kids, Barbara's Puffins, does have an added fiber source, but it was not a main ingredient.

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. Cereals that used whole grains to provide the majority of the fiber were prioritized. And, of course, they needed to be really delicious. The one exception was the best allergy-free cereal. We chose this one because it had one simple ingredient and could be used many ways.

We also interviewed IBS and gut health dietitian Samina Qureshi. RDN, to give further insight on what to look for in high-fiber cereals and who may or may not benefit from these cereals. Robin Foroutan, MS, RDN, integrative and functional medicine dietitian also gave clarity on types of fiber that provide the most health benefits.

What to Know About High-Fiber Cereals


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 more easily fermented by our gut’s microflora, helping them flourish, while insoluble fiber can help with stool bulk. Most foods that naturally have fiber have a mix of both soluble and insoluble. The Food and Drug Administration (FDA) allows the fiber naturally found in foods–like from whole wheat, rolled oats, or wheat or oat bran–to be labeled as fiber on food labels. 

Some isolated fibers and synthetic non-digestible carbohydrates (often called functional fibers) have been approved by the FDA to be included in the definition of fiber as long as they are found to have specific benefits to human health. However, unlike dietary fiber obtained from eating a food, it is possible to get too much functional fiber, and not everyone may benefit from these especially in high doses. 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.” 

Ingredients: What to Pay Attention to

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Because different forms of fiber may affect each person differently, choosing a high-fiber cereal that has fiber from foods that work best for your body is important. 

Fiber Dosage

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).

How Much is Too Much?

There is no Upper Limit set by the FDA for fiber. However, some studies have looked at potential negative effects of “too much” fiber and how much that might be. In general, aiming to meet the DRI for fiber each day is a good place to start. Potential negative side effects of too much fiber include reducing the availability of minerals in our diet or gastrointestinal distress. However, these side effects are not a concern for most people at fiber intake levels around the DRI. Many of the studies looking at too much fiber interfering with mineral availability and gastrointestinal distress have been mainly from added or isolated fibers.

It’s more difficult to get too much fiber from food sources, since they create a feeling of fullness that limits how much can be eaten at once. However, if you’re falling short on fiber each day, increase your fiber intake slowly as you build up to the DRI amount. Increasing fiber intake too quickly can lead to gastrointestinal symptoms like gas, bloating, diarrhea, or constipation. Additionally, staying hydrated is also very important when increasing fiber intake to ensure the fiber is adequately hydrated as it moves through your digestive system.

Your Questions, Answered

Is it ok to have cereal every day?

Yes, it is. Cereal is a great way to fit a nutrient-rich meal or snack into your day. If you’re eating the same cereal each day, you can get nutritional variety through your other meals and snacks especially for breakfast. You can also use cereal as a canvas to add a variety of toppings.

A cereal made from whole grains provides fiber as well as protein, carbohydrate, iron, and an assortment of B vitamins. Eating cereal with cow’s milk adds protein, calcium, and vitamin D to the meal or snack. If you choose a non-dairy milk to pair with your cereal, having another source of protein with the meal–like a hard boiled egg or yogurt on the side, or chopped nuts in the cereal–can round out the meal. Topping cereal with fruit and nuts or seeds can also contribute even more nutrition.

What time of day is it best to have high-fiber cereal?

High-fiber cereal can fit into any part of the day. If you notice that there are certain times of day that you tend to find it more difficult to make a fiber-rich food choice, that might be a good time to opt for high-fiber cereal. High-fiber cereal can also be a great choice for times that you find yourself very busy and in need of an efficient meal or snack—especially for kids!

Can I have too much fiber?

Yes. While meeting daily fiber recommendations can be helpful with regard to digestive regularity, blood sugar stability, and cholesterol, 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). 

Large amounts of fiber in the diet daily may inhibit the absorption of some minerals, however studies do not support this happening with fiber intakes close to the DRI. If you’re not meeting the DRI for fiber daily, increasing fiber intake slowly, and take notice how your digestive system feels along the way.

Is high-fiber cereal good for weight loss?

There’s nothing specific about high-fiber cereal that would create changes in your body’s weight. If you aren’t getting enough fiber in meals and snacks, it’s possible that including high-fiber cereal may make that particular meal or snack feel more satisfying. Additionally, if you’re including toppings like nuts and fruit on your high-fiber cereal, this could further increase feelings of satisfaction. Increased satisfaction can make it easier to hear your body’s hunger and fullness cues and respond more readily. Hearing, and responding to, hunger and fullness cues can help you find where your body wants to be naturally, which may be a higher weight, lower weight, or the same weight you are now.

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.

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