95 Percent of Americans Don’t Get Enough Fiber, These Breakfast Cereals Can Help

Getting enough fiber is important for many reasons. For one, it helps to support a healthy digestive system by keeping things moving along regularly (aka, plenty of pooping) and comfortably (zero constipation is the goal). But beyond that, this vital nutrient can also help lower cholesterol levels, which supports heart health and helps regulate blood sugar levels. But despite these pretty impressive benefits, research suggests that 95 percent of Americans are still not getting enough fiber.

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Fruits and vegetables, like berries, beans, lentils, and leafy greens, are excellent whole-food sources of fiber, but another way for people to boost their intake is to eat high-fiber breakfast cereals. Because all you need to do is pour the cereal into the bowl and add your favorite milk, this is one of the easiest, quickest ways to make sure you’re reaching your fiber goals.

RELATED: Which Plant-Based Foods Have the Most Fiber?

Is cereal a good source of fiber?

Research suggests that we need to aim to eat around 30 grams of fiber per day, and if you start the morning off with a high-fiber breakfast cereal, you’re already well on your way to achieving that goal. Some breakfast cereals can contain as much as 9 grams of fiber per serving, for example.

However, it’s important to note that not all breakfast cereals are created equal. Some are high in sugar and low in nutrients, including fiber, so it’s important to double-check the nutritional value before you buy. For a cereal to be high in fiber, it needs to contain around 5 grams or more per serving.

7 vegan-friendly, high-fiber cereals

Below, we’ve picked seven examples of high-fiber cereals, all of which boast plenty of fiber to get your day off to a good start. And they’re all vegan-friendly, too (yep, not all breakfast cereals are vegan, so it’s also important to double-check for animal ingredients before you buy—more on that here).

1 Kashi Autumn Wheat Breakfast Cereal

Kashi’s crunchy bite-sized biscuits are a nutritious and tasty way to start the day. They’re not just rich in fiber but also low in sodium and preservative-free. Autumn Wheat is just one of the flavors it has available, you can also try Cinnamon Harvest, Dark Cocoa, Island Vanilla, and Simply Raisin.
Fiber per serving: 7 grams
Find it here

2 Nature’s Path Organic Maple Pecan Crunch Cereal

Pecans give this delicious cereal from Nature’s Path an ultra-satisfying crunch, as well as a generous boost of protein. On top of this, the cereal contains flax seeds, which are an important source of plant-based omega-3.
Fiber per serving: 7 grams
Find it here

3 365 by Whole Foods Market Raisin Bran Cereal

Next time you’re in Whole Foods, stock up on this fiber-rich Raisin Bran cereal from its 365 range. Per serving, it also contains 24 grams of whole grains and 5 grams of protein. It’s tasty on its own, but a little sliced banana will take this breakfast to the next level (and add more fiber!).
Fiber per serving: 8 grams
Find it here

4 Grape-Nuts Original Breakfast Cereal

Grape-nuts’ Original Breakfast Cereal is good to go with a splash of milk, but you can also make it into a delicious fruit parfait, too, if you have the time. As well as fiber, it’s loaded with protein and 10 essential vitamins and minerals.
Fiber per serving: 7 grams
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5 Catalina Crunch Dark Chocolate Cereal

With 9 grams per serving, Catalina Crunch’s Dark Chocolate Cereal—which is also protein-packed—is a great way to get a big headstart on your daily fiber intake. And it helps that it’s also pretty delicious, too. We love an excuse to eat chocolate for breakfast.
Fiber per serving: 9 grams
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Wella

6 Wella Grain Free Cereal

According to Wella, this Grain-Free Cereal is like oatmeal “but better.” It has three times the amount of fiber and twice the protein and is packed with nutrient-dense ingredients like almonds, dates, chia seeds, coconut, and flax seeds.
Fiber per serving: 9 grams
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7 Living Intentions Organic Superfood Cereal

Made with sprouted buckwheat, oats, and organic coconut palm sugar, Living Intentions’ Superfood Cereal is minimally processed and teeming with plenty of fiber. As well as Banana Hemp, you can choose from flavors like Blueberry Blast, Cacao Crunch, and Figs, Flax & Fiber.
Fiber per serving: 6 grams
Find it here