Top 10 Highest Fiber Breakfast Cereals (Dietitian’s Picks)

If you're looking for a breakfast that really delivers—one that keeps you feeling satisfied, supports smooth digestion, and promotes your long-term health—a high-fiber cereal is a smart choice.

But as a dietitian, I also know how overwhelming it can feel standing in a cereal aisle packed with endless options.

That's exactly why I've created this straightforward list of the Top 10 Highest Fiber Breakfast Cereals, to make it easy for you to choose a cereal you'll actually enjoy eating—while reaping all the benefits fiber has to offer.

Why Fiber Matters

Eating a high-fiber diet supports your overall health in powerful ways.

Fiber helps lower cholesterol by binding cholesterol particles in your digestive tract and carrying them out of the body before they can be absorbed. This process significantly reduces your risk of heart disease.

Fiber also helps stabilize blood sugar levels by slowing down how quickly sugars enter your bloodstream. This prevents sharp spikes in blood glucose and insulin, a major plus if you're managing diabetes or aiming for steady energy throughout the day.

Another important benefit of fiber is its positive impact on gut health. Eating a variety of high-fiber foods helps build a diverse microbiome—the collection of beneficial bacteria in your gut. A healthy microbiome is linked to better immunity, reduced inflammation, and smoother digestion.

Plus, high-fiber foods keep you feeling full and satisfied longer. By adding bulk and absorbing water, fiber helps prevent hunger spikes and snack cravings, making it easier to eat in a way that truly supports your body.

All these benefits become even more important in midlife. Women over 50 often notice digestion slows down, cholesterol levels creep upward, and blood sugar becomes harder to manage—especially during menopause.

Choosing high-fiber cereals is a simple, effective way to help counteract these midlife shifts.

What to Look for in a High-Fiber Cereal

Breakfast cereals are sneaky. Even the ones that look healthy can be surprisingly low in fiber, high in sugar, or based on tiny serving sizes that don’t reflect real-life eating.

Here’s how to read between the (nutrition label) lines:

• Fiber content: Look for at least 5 grams per serving but aim for 6 to 10+ grams if you're really focused on boosting intake.
• Serving size: Some cereals show great stats—but are based on a small serving size. Know how much you’ll actually eat and adjust the numbers accordingly.
• Added sugar: A bit of added sugar can be a reasonable trade-off when the cereal delivers 10 grams or more of fiber. It’s all about the overall balance—especially if it helps make a high-fiber option more enjoyable and sustainable.
• Protein: A bonus if you're trying to get more protein in the morning. Many of the options below have 5 to 12 grams.

Dietitian-Approved High-Fiber Cereals

All of these cereals are widely available in both the U.S. and Canada, making them practical picks no matter which side of the border you're shopping on.

I chose these cereals specifically because they each contain 10 grams or more of fiber per serving, which is a standout amount—especially in a category where most cereals barely hit 2 or 3 grams. These picks also have reasonable serving sizes and come with varying levels of protein and added sugar, so you can choose what fits your needs best.

Here’s a quick overview of each cereal and why it made the list:

Nature's Path Smart Bran
A quiet overachiever—this one packs 17g of fiber per serving. It’s made with wheat bran and psyllium and has a neutral taste that blends well with yogurt or fruit.

Fiber One Original
One of the highest fiber counts at 13.5g and almost no sugar. It’s a little twiggy in texture, but excellent mixed with other cereals or baked into muffins.

Kashi Go Original
With 13g of fiber and 11g of protein, this is a solid all-around choice. Crunchy, hearty, and plant-based—it’s great for breakfast bowls that actually keep you full.

Bob’s Red Mill Ten Grain Hot Cereal
If you’re a hot cereal fan, this one brings 12g of fiber and 12g of protein in just half a cup (uncooked). Made from whole grains like oats, millet, and barley.

Kellogg’s All Bran Buds
Tiny but mighty—at just 1/3 cup, you get 11g of fiber. Great as a mix-in for yogurt or smoothies if you’re not into big bowls of bran.

Grape-Nuts (Original)
Old-school, no-nonsense cereal with 10.5g of fiber and zero added sugar. Crunchy and filling, especially good when softened with milk or fruit.

Cascadian Farm Hearty Morning
Hearty is right—this blend of flakes, clusters, and bran delivers 10g of fiber. A bit sweeter, so good for those easing into high-fiber options.

Kellogg’s All-Bran Original
Classic bran sticks with 10g of fiber per serving. Mild and slightly sweet, this one works well in both bowls and baking.

Fiber One Honey Clusters
A more familiar cereal taste and shape, with 10g of fiber and just enough sweetness. An easy upgrade if you're transitioning from traditional boxed cereals.

Red River Cracked Wheat Hot Cereal
A Canadian classic that’s hearty and comforting. This hot cereal gives you 10g of fiber and 10g of protein per serving with zero added sugar.

Product	Serving Size	Fiber(grams)	Protein(grams)	Added sugar(grams)
Nature's Path Smart Bran	¾ cup	17	4	8
Fiber One Original	1/2 cup	13	2	0.5
Kashi Go Original	1 1/4 cup	13	11	8
Bob’s Red Mill Ten Grain Hot Cereal	1/2 cup(uncooked)	12	12	2
Kellogg’s All Bran Buds	1/3 cup	11	3	8
Grape-Nuts (Original)	3/4 cup	10.5	9	0
Cascadian Farm Hearty Morning	1 cup	10	6	10
Kellogg’s All-Bran Original	2/3 cup	10	5	8
Fiber One Honey Clusters	1 cup	10	4	8
Red River Cracked Wheat Hot Cereal	1/2 cup(uncooked)	10	10	0

If aren’t used to much fiber in your diet, jumping in too quickly can cause bloating, gas, or stomach discomfort. Ease your way in, gradually increasing as your body adjusts. Don't forget to drink plenty of fluids through out the day to keep things moving comfortably!

Creative Ways to Use High-Fiber Cereal

Yes, you can pour it in a bowl and call it a day—but here are a few more fun ways to get that fiber in or start off more slowly:

• Layered in a mason jar with yogurt and fruit
• As a topping for baked apples or pears
• Sprinkled on salads for crunch
• Mixed into muffin or bread batter
• In homemade granola bars or bites
• As a crust for cheesecake or bars
• Blended into smoothies
• Tossed into trail mix with nuts and seeds(the flaked options work best here)

Finding the Right High-Fiber Cereal for You

Incorporating more fiber into your breakfast doesn’t have to be complicated—or bland. Whether you enjoy cereal straight from the bowl, layered into yogurt, or baked into something delicious, there’s an option that can work for you.

The key is finding choices you enjoy and that fit seamlessly into your routine. And if you’re ready to learn more about how fiber can support your health, check out these related posts:

• The Best High-Fiber Breads to Boost Your Fiber Intake
• How to Make a High Fiber Smoothie
• 24 Delicious High Fiber Snacks