12 Best High Fiber Cereals You Can Buy

Cereal can be a hard food to quit — it fills a need for a quick breakfast or an afternoon snack, and it carries a certain nostalgia factor, too. But it can also be one of the most nutritionally devoid foods we consume.

The good news is, cereal options are getting better, thanks to product improvements and new releases. It’s not nearly as hard to find high-fiber cereals as it used to be, especially ones that are also fairly low in sugar. Plus, gone are the days when high-fiber cereals tasted like cardboard. 

Just in case you’re wondering why we’re concerned about fiber, we need a good dose of it every day to keep our blood sugar and energy levels regulated (and most of us aren’t getting nearly enough). Plus, whole grains help make our digestive process smoother and easier. So we combed supermarket shelves to find the best high fiber cereals (with at least 5 grams per serving)  — here are 12 delicious options.

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1. Purely Elizabeth Honey Peanut Butter

Purely Elizabeth is known for its low-sugar granola, and its cereal is another great option free of gluten and artificial ingredients, and non-GMO, this cereal has 6 grams of fiber and only 7 grams of sugar. Try this honey peanut butter flavor for a little wholesome sweetness.

2. Great Grains Crunchy Pecan Cereal

It’s a myth that all sweet cereals contain high fructose corn syrup — Great Grains is getting into the high fiber, low sugar game, too. With whole-grain wheat, malted barley flour,  rice flour, and pecans, this cereal has 5 grams of fiber and 8 grams of sugar in a ¾-cup serving. It also happens to taste really good with sliced banana. 

3. Bob’s Red Mill 7 Grain Cereal

Hot cereal is old school in the best way. This comforting one from Bob’s Red Mill brings wheat, rye, triticale, oats, barley, brown rice, and flaxseed together for 6 grams of fiber per half-cup serving. And there’s no sugar added at all. Feel free to drizzle a little maple syrup or honey on top, if you like. 

4. Seven Sundays Wild and Free Blueberry Chia Muesli

Imagine wild blueberries, gluten-free oats, sorghum flakes, and organic wildflower honey rolled into granola — that’s what you get in this hearty bowl. This not-too-sweet cereal has 6 grams of fiber and 7 grams of added sugar per half-cup serving — and the sweetness comes from a touch of organic wildflower honey and a little apple juice. 

5. Nature’s Path Heritage Flakes

This cereal, made from six whole grains (khorasan wheat, quinoa, millet, spelt, oats, and barley), stays satisfyingly crunchy in milk. Plus, it offers 7 grams of fiber and a mere 5 grams of sugar (only from a touch of honey) per a generous 1-cup serving. 

6. Barbara’s Multigrain Spoonfuls

Most of Barbara’s cereals are lower in sugar and higher in fiber, and this Chex-like cereal is a classic choice. It’s key ingredients are non-GMO wheat, oats, and corn. Lightly sweetened, this cereal has 7 grams of sugar per serving and 5 grams of fiber in a 1-cup serving. There’s something about having this cereal with some milk and blueberries that’s extra satisfying.

7. Kashi Cinnamon Harvest

Kashi is one of many brands that revisits the idea of shredded wheat with organic ingredients. It’s a little on the higher end with sugar, with 9 grams per half-cup serving, but it does offer 7 grams of fiber. This cereal comes in several different flavors, too: Island Vanilla, Autumn Wheat, and Berry Fruitful. 

8. Ezekiel Cinnamon Raisin Whole Grain Cereal

You may remember raisin bran from your youth as overly sweet, with those pockets of sugar-coated raisins popping up every few bites. Food for Life takes a different approach with its sprouted grain flakes. In each ½-cup serving, you’ll get 5 grams of fiber and 8 grams of sugar.

9. Uncle Sam Original Cereal

This cereal might be one of the oldest brands on the list, though it may not be familiar to you. Low in sugar, this under-the-radar brand is also one of the best high fiber cereals of the bunch, made simply with toasted whole wheat-berry flakes and flaxseeds. Each ¾-cup serving, gives you 10 grams of fiber and less than 1 gram of sugar (sweeten it up with a handful of blueberries or some sliced banana, if you like).

10. Original Grape-Nuts

Believe it or not, this very old-school cereal is loaded with fiber (7 grams) and low on sugar (5 grams). It’s crunchy, nutty, and it’s good cold or hot. It’s so versatile — you can customize a bowl with your favorite nuts or fruits sprinkled on top.

11. Oats Overnight

You might be unfamiliar with this brand, but they streamline overnight oats by putting everything you need in a pouch, with an array of flavors that prove you can pair almost anything with oats. The abundant choices lean sweet, but they’re not high in sugar at all. The fiber count starts at around 5 grams per serving and fluctuates a bit depending on flavor. 

12. Cascadian Farm Organic Cereal Mixed Berry 

Sweetened with date powder, this Cascadian Farm cereal contains 6 grams each of sugar and fiber thanks to the whole grains on its short ingredient list. Dried blueberries and strawberries add more natural sweetness. 

Read next: 10 Surprisingly Tasty High-Protein Snacks From the Grocery Store

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