Only 6% of Americans are getting enough fiber every day, according to the USDA1. Breakfast cereal is a great way to increase your fiber intake. I surveyed 62 brands of widely available cold cereal brands and compared their fiber content, and did the math to adjust for the varying serving sizes (see table below).
I also provide a list of high fiber cereals with soluble and insoluble fiber information broken out, and what these terms mean.
I also explain what fiber is and how to increase it in your diet. But first, drumroll please…
The Top 10 Highest-Fiber Breakfast Cereal Brands
Here is the list; details follow. The full table of 62 brands is further below.
- Poop Like a Champion (Updraft Ventures), 48g
- All-Bran Buds (Kellogg’s), 34g
- Fiber One (General Mills), 27g
- Smart Bran (Nature’s Path), 23g
- All-Bran Original (Kellogg’s), 18g
- Grape Nuts (Post), 14g
- Ezekiel 4:9—Golden Flax (tie with High Fiber), 14g
- High Fiber, (tie with Ezekiel 4:9—Golden Flax), 14g
- Uncle Sam, 13g
- Ezekiel 4:9—Original, 12g
#1: Poop Like A Champion
The cereal highest in fiber by far of all 62 brands I analyzed is Poop Like a Champion, by Updraft Ventures. Champion is the champ. It has 48 grams of dietary fiber per 1 cup serving size, which is 166% of the US RDA (Recommended Daily Value) for fiber for adults. The cereal was created with fiber benefits in mind, per its to-the-point but unappetizing brand name. Poop Like a Champion has 41% more fiber than the second-highest-fiber cereal, All-Bran Buds.
The ingredients in Poop Like a Champion are: Corn Bran, Whole Grain Sorghum, Ground Psyllium Fiber, Inulin, Corn Starch, Sugar, Baking Soda, Sea Salt.
Note that psyllium fiber is the same ingredient in Metamucil, the fiber supplement. You could eat a different cereal and sprinkle Metamucil on it for a similar nutrient profile. Inulin is also available as a supplement. Both of these ingredients are added to many food brands to increase fiber content. Inulin is also a prebiotic and supports your good gut bacteria. It is relatively low in sugar compared to most of the cereals on this list and does not add vitamins as ingredients.
I like that most of the ingredients are real foods and there are no preservatives or “sprayed-on” vitamins. Corn starch is there as a thickener and is found in many home pantries. Sorghum is a healthful grain that is not often found in other foods, but is worth seeking out.
Poop Like a Champion is expensive at $13.97 per box. But if nothing else works for you, you may find it well worth it. You can buy Poop Like a Champion here at Amazon (get a discount for buying in “bulk,” ha!).
#2. All-Bran Buds
All-Bran Buds (Kellogg’s) has the second-highest amount of fiber among all cereals tested at 34 grams per serving, which is 122% of the DV. All-Bran Buds should not be confused with All-Bran Original, which is the 5th highest-fiber cereal, and is also by Kellogg’s.
The Ingredients in All-Brand Buds are: Wheat Bran, Sugar, Malt Flavor, Contains 2% Or Less Of Salt. Vitamins And Minerals: Niacinamide, Reduced Iron, Vitamin B6 (Pyridoxine Hydrochloride), Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin Hydrochloride), Folic Acid, Vitamin D3, Vitamin B12.
I like All-Bran Bud’s relatively simple ingredients, though I am not a fan of added sugar. Note that malt flavor is also a sweetener. And the added vitamins are unnecessary unless you are deficient in these nutrients. Taking your vitamins separately as supplements gives you more control over the type and quantity of vitamins you are getting.
Also note: this is the exact same list of ingredients as All-Bran Original, #5 on the list. This brand simply has a higher proportion of fiber (or wheat bran, one can assume).
It will be cheaper at your local grocery store, but if you have trouble finding All-Bran Buds, Amazon has it here and you can get a discount for buying a multi-pack.
#3. Fiber One
The third-highest-fiber cereal is Fiber One, by General Mills. Fiber One has 27 grams of fiber per serving, which at 93% of the DV is almost an entire day’s worth of fiber.
The ingredients in Fiber One are: Whole Grain Wheat, Corn Bran, Modified Wheat Starch, Color (caramel color and annatto extract), Guar Gum, Cellulose Gum, Salt, Baking Soda, Sucralose, Natural Flavor. Vitamins and Minerals: Calcium Carbonate, Vitamin C (sodium ascorbate), Iron and Zinc (mineral nutrients), A B Vitamin (niacinamide), Vitamin B6 (pyridoxine hydrochloride), Vitamin B1 (thiamin mononitrate), Vitamin B2 (riboflavin), A B Vitamin (folic acid), Vitamin B12.
Fiber One boasts of 0g of sugar on the front of its box. That’s because it is sweetened with sucralose, an artificial sweetener. So avoid this one if you are avoiding artificial sweeteners. It also contains the thickening, stabilizing agents guar gum and cellulose gum, which are beneficial to the manufacturing process—not your health or taste buds. To be fair, guar gum also adds fiber, but there are many other cereal choices that offer high fiber from whole ingredients.
I also don’t love to see natural flavor as a food ingredient because there is no FDA oversight as to what this is. It can be any flavoring that originated from a plant or animal, but it can be highly processed and contain many chemical additives and GMO ingredients. See this article at PureFood.com (no affiliation) on why I avoid “natural flavor.” Fiber One is the only cereal in the top ten that has it. Note that natural flavorings may not be vegan, either.
Again it’s cheaper at your grocery store, but Amazon has Fiber One here.
#4. Smart Bran
The fourth-highest-fiber cereal is Smart Bran, by Nature’s Path. Smart Bran has 23 grams of fiber, which is 79% of your DV.
The ingredients in Smart Bran are: Wheat bran*, oat fiber*, cane sugar*, psyllium seed husk*, barley malt extract*, oat bran*, whole oat flour*, sea salt. *Organic.
I like the lack of artificial or mystery ingredients in Smart Bran, and that all ingredients are organic. And there are no “sprayed-on” vitamins. But sugar is pretty high up on the list of ingredients, and barley malt extract is also a sweetener.
The best value is at your grocery store, but you can also get Smart Bran here at Amazon.
#5. All-Bran Original
The fifth-highest fiber cereal is All-Bran Original, by Kellogg’s. Don’t confuse it with the #2 cereal, All-Bran Buds, also by Kellogg’s. All-Bran Original has 18 grams of fiber, representing 62% of your DV.
The ingredients in All-Bran Original are: Wheat bran, sugar, malt flavor, contains 2% or less of salt. Vitamins and Minerals: Niacinamide, reduced iron, vitamin B6 (pyridoxine hydrochloride), vitamin B2 (riboflavin), vitamin B1 (thiamin hydrochloride), folic acid, vitamin D3, vitamin B12.
These are the exact same ingredients as the other All-Bran Buds, but Buds has almost twice the fiber. The Buds version must have a higher proportion of wheat bran. If you like this cereal, pick one of the two brands based on how much you want to maximize your fiber intake.
I appreciate the simple ingredients, with the exception of the artificially added vitamins. And I prefer my cereals with little to no added sugar. Keep in mind malt flavor is also a sweetener.
All-Bran Original is available on Amazon here.
#6. Grape-Nuts
Grape-Nuts is the sixth-highest-fiber cereal (by Post). Grape-Nuts has 14 grams of fiber, which is 54% of your DV.
The ingredients in Grape-Nuts are: Whole grain wheat flour, malted barley flour, salt, dried yeast. Vitamins and Minerals: Reduced iron, niacinamide (vitamin B3), zinc oxide (source of zinc), pyridoxine hydrochloride (vitamin B6), thiamin mononitrate (vitamin B1), folic acid.
I’m impressed Grape-Nuts is able to provide such a high amount of fiber with its relatively simple, natural ingredients. And I like that it has no added sugar (malted barley flour adds some sweetness). I’m not a fan of added vitamins, but if you aren’t taking these vitamins separately as supplements, they won’t do you any harm. I also prefer that grains be in their original form, versus ground into a flour and then extruded—see why in my exposé on cereal manufacturing, here.
Get a discounted pack of four boxes of Grape-Nuts at Amazon here.
#7. Ezekiel 4:9—Golden Flax
The seventh-highest fiber cereal is Ezekiel 4:9—Golden Flax variety, by Food For Life. It has 14 grams of fiber and meets 48% of your DV. It is tied with High Fiber by Trader Joe’s, see #8 (I put them in alphabetical order).
The ingredients in Ezekiel 4:9—Golden Flax are: Organic Sprouted Wheat, Organic Golden Flax Seeds, Organic Sprouted Barley, Organic Sprouted Millet, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Malted Barley, Organic Sprouted Spelt, Filtered Water, Sea Salt, Organic Rosemary Extract.
I am a huge fan of this cereal. For fiber, it’s in the top 10. It’s actually tied with #6, Grape-Nuts, in grams of fiber, but due to rounding, comes out lower in % DV. It has no added sugar, though the Malted Barley adds sweetness. All the major ingredients are organic. Its grains are sprouted, which increases nutritional value2. I also love how the cereal is not made with flour—again, see why in my other article on cereal, here. I also find it delicious. It has a similar taste and texture as Grape-Nuts.
For all these reasons, this is my #1 recommended cereal, for its fiber and other healthful benefits (and lack of unhealthful ingredients).
Ezekiel 4:9—Golden Flax can be expensive, but Amazon has a good deal on a pack of six here.
#8. High Fiber
The eighth-highest fiber cereal is Higher Fiber by Trader Joe’s. This straightforwardly-named brand offers 14 grams of fiber, which is 48% of your DV. This puts it at a tie with #7, Ezekiel 4:9—Golden Flax.
The ingredients in High Fiber are: Wheat Bran, Corn Flour, Corn Bran, Dehydrated Cane Juice Crystals (Natural Milled Suger), Whole Wheat Flour, Oat Bran, Whey (Milk), Salt, Caramel Color. Vitamins and Iron: Vitamin C, Iron, Niacin, Vitamin A, Vitamin B6, Riboflavin (Vitamin B2), Thiamin (Vitamin B1), Folic Acid, Vitamin D.
While the fiber is high, and the ingredients are real food, for the most part, they aren’t organic, and there is added sugar (dehydrated cane juice crystals). High Fiber has 5 grams of sugar to Ezekiel 4:9 Golden Flax’s 1 gram of sugar, which has the same fiber amount. Caramel Color is there for aesthetics, not your palate or health, and the high nutritional content is due to added vitamins, not the inherent food value.
Trader Joe’s will be a better value, but Amazon carries High Fiber here.
#9. Uncle Sam
Uncle Sam is the ninth-highest-fiber cereal. This brand is owned by Three Sisters, a division of Post Cereals. Uncle Sam provides 13 grams of fiber, which is 45% of your DV.
The ingredients in Uncle Sam are: Whole grain wheat, flax seed, barley malt, salt.
I love the short, simple list of real-food ingredients. The fiber is inherent in the primary ingredients, not added. There are no added vitamins (I prefer to get mine from food or supplements of my choosing). And like Ezekiel, this cereal is not made from a flour slurry; the grain is rolled whole and then toasted. Again, read more about why this is important in my article here.
For all these reasons, Uncle Sam is my third-most recommended cereal after the two Ezekiel varieties (#7 Golden Flax and #10 Original).
Uncle Sam can be a little hard to find sometimes, but Amazon carries it at a discount for a two-pack here.
#10. Ezekiel 4:9—Original
The tenth highest-fiber cereal is Ezekiel 4:9—Original, by Food For Life. It has 12 grams of fiber which is 41% of your DV. This is a different variety of #7, with similar ingredients, but 2 grams less of fiber, likely due to the lack of flax that is found in the Golden Flax variety.
The ingredients in Ezekiel 4:9—Original are: 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, Organic Rosemary Extract.
As I detailed for #7, I also recommend this cereal for all the same reasons. But #7 is my preferred, due to the addition of Flax and its slightly higher fiber content.
Find Ezekiel 4:9—Original on Amazon here.
The Lowest Fiber Cereals
I didn’t analyze cereals that aren’t created with health in mind, like Lucky Charms, with its marshmallow ingredients, or Reece’s cereal, based on candy. All the cereals in my list are marketed as healthy. All the cereals in my list are marketed as healthy. Among these relatively healthy contenders, here are the worst cereals in terms of fiber.
The lowest-fiber cereal of the 62 reviewed is Special K, which has negligible fiber. Not surprising, given its top three ingredients are rice, wheat gluten, and sugar.
The second-lowest fiber cereal is Smart Start, with 2 grams of fiber, representing 7% of your DV. This brand is not so smart a choice if you are looking for a high fiber, low sugar cereal (rice, whole grain wheat, and sugar are the top three ingredients).
What is the Definition of “High Fiber?”
According to the Whole Grains Council3, a food is high in fiber if it contains 5 grams or more of fiber per serving. By that definition, the top 53 cereals in the table below are all high in fiber. However, with fiber content in the group varying from 5 grams to 48 grams, there is a wide range to choose from. Because most Americans don’t get enough fiber, I recommend choosing one of the top 20 brands in the table, which would give you at minimum a third of your daily fiber requirement if you eat one cup of cereal.
Recommendations
For all the reasons discussed above, my top recommendation for a high fiber cereal, even though it is not #1 in fiber, is Ezekiel 4:9—Golden Flax.
Nutrition experts say it is best to get fiber from whole foods, versus fiber additives. There are other nutrients in whole foods that may help substances like inulin work better versus when it is added as an isolated ingredient. If you can’t or won’t eat naturally high-fiber foods like whole grains, fruits and vegetables, then an ultra-high fiber cereal like Poop Like a Champion could be helpful.
“Poop” is so high in fiber that it may cause digestive issues in some people. Start by eating a small amount and see how your body reacts. You can increase the portion size gradually over time as your body adjusts.
All-Bran Buds and Smart Bran get their fiber boost from psyllium. Psyllium is made from the husks of the Plantago ovata plant’s seeds. It is used as a laxative in products like Metamucil.
Fiber One relies on whole grain wheat and corn bran for its fiber, but it has sucralose as its sweetener (hence the “0g of added sugar” on the front of the box). All-Bran, the 5th highest-fiber cereal on the list, gets its fiber from wheat bran. Along with All-Bran, most of the rest of the cereals on the list get their fiber from grain sources rather than psyllium or inulin.
I am a huge fan of the Ezekiel, Uncle Sam, and Alpen cereals on this list. You can read more about why in my other article on the 13 healthiest breakfast cereals, here. These three brands are all among the top 12 highest-fiber cereals and get their fiber from whole grains versus psyllium husks or inulin. Again psyllium and inulin aren’t bad for you. But I believe that whole foods are better for you. Have a bowl of Ezekiel cereal and a glass of Metamucil, if you really want to add more concentrated fiber to your diet (or if your doctor tells you to).
Cold Breakfast Cereal Brands in Order From Highest Fiber to Lowest (Adjusted for Serving Size)
| Cereal Brand and Manufacturer (Calculated for 1 cup serving size) | Total Dietary Fiber (grams) | %DV* | |
| 1. | Poop Like A Champion (Updraft Ventures) | 48 | 166 |
| 2. | All-Bran Buds (Kellogg’s) | 34 | 122 |
| 3. | Fiber One (General Mills) | 27 | 93 |
| 4. | Smart Bran (Nature’s Path) | 23 | 79 |
| 5. | All-Bran Original (Kellogg’s) | 18 | 62 |
| 6. | Grape-Nuts (Post) | 14 | 54 |
| 7. | Ezekiel 4:9—Golden Flax (Food For Life) (tied with High Fiber) | 14 | 48 |
| 8. | High Fiber (Trader Joe’s) (tied with Ezekiel 4:9—Golden Flax) | 14 | 48 |
| 9. | Uncle Sam (Three Sisters/Post Holdings) | 13 | 45 |
| 10. | Ezekiel 4:9—Original (Food For Life) | 12 | 41 |
| 11. | Ezekiel 4:9—Almond (Food For Life) | 12 | 41 |
| 12 | Alpen Muesli Triple Berry (Three Sisters/Post Holdings) | 11 | 38 |
| 13. | Hearty Morning Fiber (Cascadian Farm) | 10 | 36 |
| 14. | Alpen Muesli No Suger Added (Three Sisters/Post Holdings) | 10 | 34 |
| 15. | Go (Kashi) | 10 | 34 |
| 16. | Alpen Muesli Original (Three Sisters/Post Holdings) | 9 | 31 |
| 17. | Cracklin’ Oat Bran (Kellogg’s) | 9 | 31 |
| 18. | Ezekiel 4:9—Flax + Chia Flourless Flakes (Food For Life) | 9 | 31 |
| 19. | Ezekiel 4:9—Original Flourless Flakes (Food For Life) | 9 | 31 |
| 20. | Chex—Wheat (General Mills) | 8 | 29 |
| 21. | Raisin Bran (Market Pantry/Target brand) | 8 | 28 |
| 22. | Raisin Bran (Kellogg’s) | 7 | 26 |
| 23. | Bran Flakes (Great Value/Walmart brand) | 7 | 25 |
| 24. | Great Grains Banana Nut Crunch (Post) | 7 | 25 |
| 25. | Raisin Nut Bran (General Mills) | 7 | 25 |
| 26. | Bran Flakes (Post) | 7 | 24 |
| 27. | Great Grains Crunchy Pecan (Post) | 7 | 24 |
| 28. | Great Grains Raisins, Dates and Pecans (Post) | 7 | 24 |
| 29. | Raisin Bran (Post) | 7 | 24 |
| 30. | All Bran Complete (Kellogg’s) | 6 | 22 |
| 31. | Oatmeal Crisp (General Mills) | 6 | 22 |
| 32. | Raisin Bran (Cascadian Farms) | 6 | 21 |
| 33. | Shredded Wheat (Barbara’s/Post Holdings) | 6 | 21 |
| 34. | Shredded Wheat Original Spoon Size (Post) | 6 | 21 |
| 35. | Shredded Wheat Original Big Biscuit (Post) | 6 | 21 |
| 36. | Shredded Wheat Wheat ‘N Bran (Post) | 6 | 21 |
| 37. | Great Grains Cranberry Almond Nut Crunch (Post) | 5 | 19 |
| 38. | Basic 4 (General Mills) | 5 | 18 |
| 39. | Cinnamon Raisin Bran—Organic Crunchy (Barbara’s/Post Holdings) | 5 | 18 |
| 40. | Multigrain Spoonfuls (Barbara’s/Post Holdings) | 5 | 18 |
| 41. | Frosted Mini-Wheats—Original (Kellogg’s) | 5 | 17 |
| 42. | Grape-Nuts Flakes (Post) | 5 | 17 |
| 43. | Morning Oat Crunch (Barbara’s/Post Holdings) | 5 | 17 |
| 44. | Oatmeal Squares—Cinnamon (Quaker) | 5 | 17 |
| 45. | Weetabix (Three Sisters/Post Holdings) | 5 | 17 |
| 46. | Wheaties (General Mills) | 5 | 17 |
| 47. | Oatmeal Squares—Honey Nut (Quaker) | 5 | 16 |
| 48. | Raisin Bran Crunch (Kellogg’s) | 4 | 16 |
| 49. | Oatmeal Squares—Brown Sugar (Quaker) | 4 | 15 |
| 50. | Puffin’s Multigrain (Barbara’s/Post Holdings) | 4 | 14 |
| 51. | Spelt Flakes (Arrowhead) | 4 | 14 |
| 52. | Total (General Mills) | 4 | 14 |
| 53. | Great Grains Blueberry Morning (Post) | 4 | 13 |
| 54. | Special K—Cinnamon Pecan (Kellogg’s) | 3 | 12 |
| 55. | Amaranth Flakes (Arrowhead) | 3 | 10 |
| 56. | Life (Quaker) | 3 | 10 |
| 57. | Cheerios (General Mills) | 3 | 10 |
| 58. | Cheerios—Multi-Grain (General Mills) | 2 | 7 |
| 59. | Chex-Corn (General Mills) | 2 | 7 |
| 60. | Chex-Rice (General Mills) | 2 | 7 |
| 61. | Smart Start (Kellogg’s) | 2 | 7 |
| 62. | Special K—Original (Kellogg’s) | <1 | 0-2 |
* Based on USDA food labels guidance of 29 grams for adults. Some percentages in the table vary for the same grams of fiber due to rounding.
Cold Breakfast Cereal Brands in Alphabetical Order (Adjusted for Serving Size)
The fiber numbers won’t match what you see on the boxes in some cases, as I’ve calculated the numbers based on 1 cup for each cereal, to create a consistent basis for comparison.
| Cereal Brand and Manufacturer (Calculated for 1 cup serving size) | Total Dietary Fiber (grams) | %DV* |
| All-Bran Original (Kellogg’s) | 18 | 62 |
| All-Bran Buds (Kellogg’s) | 34 | 122 |
| All-Bran Complete (Kellogg’s) | 6 | 11 |
| Alpen Muesli No Suger Added (Three Sisters/Post Holdings) | 10 | 34 |
| Alpen Muesli Original (Three Sisters/Post Holdings) | 9 | 31 |
| Alpen Muesli Triple Berry (Three Sisters/Post Holdings) | 11 | 38 |
| Amaranth Flakes (Arrowhead) | 3 | 10 |
| Basic 4 (General Mills) | 5 | 18 |
| Bran Flakes (Great Value/Walmart brand) | 7 | 25 |
| Bran Flakes (Post) | 7 | 24 |
| Cheerios (General Mills) | 3 | 10 |
| Cheerios—Multi-Grain (General Mills) | 2 | 7 |
| Chex-Corn (General Mills) | 2 | 7 |
| Chex-Rice (General Mills) | 2 | 7 |
| Chex—Wheat (General Mills) | 8 | 29 |
| Cinnamon Raisin Bran—Organic Crunchy (Barbara’s/Post Holdings) | 5 | 18 |
| Cracklin’ Oat Bran (Kellogg’s) | 9 | 31 |
| Ezekiel 4:9—Almond (Food For Life) | 12 | 41 |
| Ezekiel 4:9—Flax + Chia Flourless Flakes (Food For Life) | 9 | 31 |
| Ezekiel 4:9—Golden Flax (Food For Life) | 14 | 48 |
| Ezekiel 4:9—Original (Food For Life) | 12 | 41 |
| Ezekiel 4:9—Original Flourless Flakes (Food For Life) | 9 | 31 |
| Fiber One (General Mills) | 27 | 93 |
| Frosted Mini-Wheats—Original (Kellogg’s) | 5 | 17 |
| Go (Kashi) | 10 | 34 |
| Grape-Nuts (Post) | 14 | 54 |
| Grape-Nuts Flakes (Post) | 5 | 17 |
| Great Grains Banana Nut Crunch (Post) | 7 | 25 |
| Great Grains Blueberry Morning (Post) | 4 | 13 |
| Great Grains Cranberry Almond Nut Crunch (Post) | 5 | 19 |
| Great Grains Crunchy Pecan (Post) | 7 | 24 |
| Great Grains Raisins, Dates and Pecans (Post) | 7 | 24 |
| Hearty Morning Fiber (Cascadian Farm) | 10 | 36 |
| High Fiber (Trader Joe’s) | 14 | 48 |
| Life (Quaker) | 3 | 10 |
| Morning Oat Crunch (Barbara’s/Post Holdings) | 5 | 17 |
| Multigrain Spoonfuls (Barbara’s/Post Holdings) | 5 | 18 |
| Oatmeal Crisp (General Mills) | 6 | 22 |
| Oatmeal Squares—Cinnamon (Quaker) | 5 | 17 |
| Oatmeal Squares—Brown Sugar (Quaker) | 4 | 15 |
| Oatmeal Squares—Honey Nut (Quaker) | 5 | 16 |
| Poop Like a Champion (Poop Like A Champion) | 48 | 166 |
| Puffin’s Multigrain (Barbara’s/Post Holdings) | 4 | 14 |
| Raisin Bran (Kellogg’s) | 7 | 26 |
| Raisin Bran (Market Pantry/Target brand) | 8 | 28 |
| Raisin Bran (Post) | 7 | 24 |
| Raisin Bran (Cascadian Farms) | 6 | 21 |
| Raisin Bran Crunch (Kellogg’s) | 4 | 16 |
| Raisin Nut Bran (General Mills) | 7 | 25 |
| Shredded Wheat (Barbara’s/Post Holdings) | 6 | 21 |
| Shredded Wheat Original Spoon Size (Post) | 6 | 21 |
| Shredded Wheat Original Big Biscuit (Post) | 6 | 21 |
| Shredded Wheat Wheat ‘N Bran (Post) | 6 | 21 |
| Smart Bran (Nature’s Path) | 23 | 79 |
| Smart Start (Kellogg’s) | 2 | 7 |
| Special K—Original (Kellogg’s) | <1 | 0-2 |
| Special K—Cinnamon Pecan (Kellogg’s) | 3 | 12 |
| Spelt Flakes (Arrowhead) | 4 | 14 |
| Total (General Mills) | 4 | 14 |
| Uncle Sam (Three Sisters/Post Holdings) | 13 | 45 |
| Weetabix (Three Sisters/Post Holdings) | 5 | 17 |
| Wheaties (General Mills) | 5 | 17 |
* Based on USDA food labels guidance of 29 grams for adults. Some percentages in the table vary for the same grams of fiber due to rounding.
Soluble and Insoluble Fiber
Of the 62 brands I assessed, 32 provide a breakdown of their fiber into soluble and insoluble amounts. This information is listed below, in alphabetical order by brand, adjusted for a consistent serving size of one cup.
Both soluble and insoluble fiber are good for you and offer different benefits.
Soluble fiber dissolves in fluid and creates a gel-like substance in your digestive system and feeds your good gut bacteria. It also may lower cholesterol, prevent fat absorption and provide other health benefits. Insoluble fiber absorbs water and leads to softer, bulkier, more regular stools. It passes through your body without being absorbed, so it doesn’t add calories.
Both types offer many other health benefits. There is no right or wrong answer to how each cereal breaks down its fiber across the two types. But here is the data, for your information.
| Cereal Brand and Manufacturer (Calculated for 1 cup serving size) | Soluble Fiber (grams) | Insoluble Fiber (grams) | Total Dietary Fiber (grams) |
| All-Bran (Kellogg’s) | 5 | 14 | 19 |
| All-Bran Buds (Kellogg’s) | 10 | 24 | 34 |
| Alpen Muesli No Suger Added (Three Sisters/Post Holdings) | 5 | 6 | 11 |
| Alpen Muesli Original (Three Sisters/Post Holdings) | 3 | 6 | 9 |
| Alpen Muesli Triple Berry (Three Sisters/Post Holdings) | 3 | 7 | 10 |
| Bran Flakes (Great Value/Walmart brand) | <1 | 5 | 7 |
| Bran Flakes (Post) | <1 | 6 | 7 |
| Cheerios (General Mills) | 2 | 2 | 4 |
| Cinnamon Raisin Bran—Organic Crunchy (Barbara’s/Post Holdings) | 1 | 3 | 4 |
| Fiber One (General Mills) | 2 | 26 | 28 |
| Frosted Mini-Wheats—Original (Kellogg’s) | <1 | 4 | 4-5 |
| Go (Kashi) | <1 | 8 | 8-9 |
| Grape Nuts (Post) | 2 | 12 | 15 |
| Grape Nuts Flakes (Post) | <1 | 4 | 5 |
| Great Grains Banana Nut Crunch (Post) | 2 | 5 | 7 |
| High Fiber (Trader Joe’s) | 2 | 12 | 14 |
| Morning Oat Crunch (Barbara’s/Post Holdings) | 2 | 2 | 4 |
| Multigrain Spoonfuls (Barbara’s/Post Holdings) | 2 | 3 | 5 |
| Oatmeal Crisp (General Mills) | 2 | 4 | 6 |
| Oatmeal Squares—Cinnamon (Quaker) | 2 | 3 | 5 |
| Oatmeal Squares—Brown Sugar (Quaker) | 2 | 2 | 4 |
| Oatmeal Squares—Honey Nut (Quaker) | 2 | 3 | 5 |
| Poop Like a Champion (Poop Like A Champion) | 12 | 36 | 48 |
| Puffin’s Multigrain (Barbara’s/Post Holdings) | 2 | 2 | 4 |
| Raisin Bran (Market Pantry/Target brand) | 5 | 3 | 8 |
| Raisin Bran (Post) | <1 | 6 | 6-7 |
| Shredded Wheat (Barbara’s/Post Holdings) | <1 | 5 | 5-6 |
| Shredded Wheat Original Spoon Size (Post) | <1 | 5 | 5-6 |
| Shredded Wheat Original Big Biscuit (Post) | <1 | 5 | 5-6 |
| Shredded Wheat Wheat ‘N Bran (Post) | <1 | 5 | 5-6 |
| Uncle Sam (Three Sisters/Post Holdings) | 4 | 9 | 13 |
| Weetabix (Three Sisters/Post Holdings) | 2 | 3 | 5 |
Why Eat Cereal Fiber if You Eat a Lot of Fruit and Veggies?
Studies show that the fiber from whole grains may have different benefits from the fiber in fruit and vegetables, including:4,5,6
- Reduces inflammation
- Improves cardiovascular disease
- Reduces osteoarthritis joint pain
- Lowers risk of diabetes
To be sure, veggies and fruit are incredibly healthy, and they are great sources of gut-friendy fiber and pre-biotics. My point is not to say don’t eat fruit and veggies for their fiber—but add high fiber whole grains to your diet for maximum health.
And even within the world of whole grains, all fiber isn’t the same. The Whole Grains Council says, “From the soluble beta-glucan fiber in barley and oats, to the hemicellulose fiber in wheat, to the pectin in buckwheat, whole grains provide countless opportunities to nurture your health and keep your gut microbiome happy and healthy.”3
How to Comfortably Increase Your Fiber
- Go slow. If you aren’t accustomed to a high fiber diet, start with small amounts, and gradually increase your intake over time. Suddenly increasing fiber can cause cramping, bloating and constipation.
- Be patient. Any uncomfortable effects will diminish over time as your body adjusts.
- Drink a lot of water. Water helps you process fiber, and combines with soluble fiber to create a gel that slows your digestion, and makes you feel full.
Summing it Up
You may also be interested in my article on the healthiest breakfast cereals—see the winner here.
What vegetable has the most fiber? Find out the surprising answer here.
What fruit has the highest fiber? Get the list here.
Resources
All nutrition data for products came from the product packaging.
1 USDA Survey: https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/usual/Usual_Intake_gender_WWEIA_2015_2018.pdf.
2 Benincasa, P., Falcinelli, B., Lutts, S., Stagnari, F., & Galieni, A. (2019). Sprouted Grains: A Comprehensive Review. Nutrients, 11(2), 421. https://doi.org/10.3390/nu11020421.
3 https://wholegrainscouncil.org/blog/2022/04/why-not-all-fiber-created-equal.
4 Shivakoti, R., Biggs, M. L., Djoussé, L., Durda, P. J., Kizer, J. R., Psaty, B., Reiner, A. P., Tracy, R. P., Siscovick, D., & Mukamal, K. J. (2022). Intake and Sources of Dietary Fiber, Inflammation, and Cardiovascular Disease in Older US Adults. JAMA network open, 5(3), e225012.
5 Dai Z, Niu J, Zhang Y, et alDietary intake of fibre and risk of knee osteoarthritis in two US prospective cohorts. Annals of the Rheumatic Diseases 2017;76:1411-1419.
6 Schulze, M. B., Schulz, M., Heidemann, C., Schienkiewitz, A., Hoffmann, K., & Boeing, H. (2007). Fiber and magnesium intake and incidence of type 2 diabetes: a prospective study and meta-analysis. Archives of internal medicine, 167(9), 956–965. https://doi.org/10.1001/archinte.167.9.956.
