Is Shredded Wheat Good or Bad for Constipation?

November 6, 2025 •

4 min read

According to nutrition experts, a two-biscuit serving of plain shredded wheat can provide an impressive 7 grams of dietary fiber. As a whole-grain cereal, shredded wheat is generally considered a beneficial option for individuals struggling with constipation due to its high fiber content and simple, low-sugar composition.

Quick Summary

This article explores the effectiveness of shredded wheat as a remedy for constipation by examining its high fiber content and nutritional profile. It explains how different types of fiber in the cereal promote regular bowel movements and provides practical advice for incorporating it into a balanced diet for optimal digestive health.

Key Points

High Insoluble Fiber: The primary benefit of shredded wheat for constipation is its high insoluble fiber content, which adds bulk to stool and promotes regular bowel movements.
Whole Grain Simplicity: Plain shredded wheat is made from 100% whole grain with no added sugar or salt, making it a simple and healthy option for digestive support.
Crucial Hydration: To be effective, the high fiber in shredded wheat requires sufficient fluid intake; drinking plenty of water is essential to prevent fiber from worsening constipation.
Potential for Discomfort: Individuals new to a high-fiber diet should introduce shredded wheat gradually to avoid side effects like bloating or gas.
Avoid Added Sugars: Frosted or flavored varieties of shredded wheat can contain added sugars, which may counteract the digestive benefits of the fiber.
Dietary Versatility: Enhance the constipation-fighting power of shredded wheat by adding fiber-rich toppings like fruit, nuts, and seeds.
Balanced Approach: While beneficial, shredded wheat is one part of a balanced diet; it is not a standalone cure for severe or chronic constipation.

The Digestive Impact of Shredded Wheat

Shredded wheat, a breakfast staple made from 100% whole grain wheat, is widely recognized for its potential to support digestive health. Its primary benefit comes from its rich fiber content, which is crucial for preventing and alleviating constipation. To fully understand how shredded wheat influences bowel regularity, it's essential to look at the types of fiber it contains.

Insoluble Fiber: The Engine of Regularity

Plain shredded wheat is particularly rich in insoluble fiber. This type of fiber does not dissolve in water and passes through the digestive tract largely intact. As it moves, it absorbs water, which adds significant bulk to the stool. This increased bulk stimulates the muscles in your intestinal walls to contract more frequently and forcefully, helping to accelerate the movement of waste through the colon. For those with constipation, this 'laxative effect' can be highly effective in promoting more frequent and regular bowel movements.

Soluble Fiber: Softening and Supporting

While shredded wheat is primarily known for its insoluble fiber, it also contains some soluble fiber. This fiber type dissolves in water to form a gel-like substance. This gel helps to soften the stool, making it easier to pass. The combination of insoluble fiber for bulk and soluble fiber for softness provides a comprehensive approach to digestive health, addressing both the frequency and consistency of bowel movements.

The Importance of Hydration

Incorporating high-fiber foods like shredded wheat is most effective when paired with an adequate fluid intake. Without enough water, fiber can have the opposite effect and worsen constipation. When you increase your fiber consumption, it is vital to increase your water intake to help the fiber pass smoothly through your system. Aim for at least 8 glasses of water a day, especially on days you include shredded wheat in your diet.

Potential Downsides and Considerations

While generally beneficial, shredded wheat isn't a silver bullet for constipation and may not be the right choice for everyone. Here are a few points to consider:

Sudden Increase in Fiber: For those not used to a high-fiber diet, introducing shredded wheat too quickly can cause digestive discomfort. Symptoms can include gas, bloating, and even a temporary worsening of constipation. It is best to increase fiber intake gradually to allow your digestive system to adjust.
Over-Processed Variations: Some variations of shredded wheat, such as frosted or honey-flavored biscuits, contain added sugars. Excess sugar can sometimes exacerbate digestive issues and counteract the benefits of the fiber. Choosing the plain, unsweetened version is recommended for those focusing on digestive health.
Individual Sensitivity: As with any food, some individuals may have a sensitivity to wheat. For those with celiac disease or a non-celiac wheat sensitivity, consuming shredded wheat is not an option. There are many other high-fiber cereals and foods available for those with wheat intolerances.

Comparison of Plain vs. Sugared Shredded Wheat


Feature	Plain Shredded Wheat	Frosted/Flavored Shredded Wheat
Key Ingredient	100% Whole Grain Wheat	Whole Grain Wheat with Added Sugar, Salt
Fiber Content	High (Approx. 7g per 2 biscuits)	High (Fiber content may be comparable)
Added Sugar	None	Present, can be significant
Digestive Impact	Promotes regular bowel movements effectively	Added sugars may negate some fiber benefits
Nutrient Density	High, minimally processed	Less nutrient-dense due to added sugars
Best For Constipation?	Yes, more effective due to no added sugar	Less effective due to added sugars

How to Maximize the Benefits of Shredded Wheat

To get the most out of shredded wheat for constipation, follow these practical steps:

Choose Plain and Unsweetened: Opt for the original, unsweetened version to avoid added sugars that can irritate the digestive system.
Combine with Other Fiber Sources: Boost your total fiber intake by topping your shredded wheat with high-fiber fruits like berries or a sliced banana. A sprinkle of nuts or seeds also adds healthy fats and more fiber.
Ensure Plenty of Fluids: Drink a large glass of water with your breakfast. Staying well-hydrated is crucial for fiber to work correctly.
Start Slowly: If you aren't used to a high-fiber diet, start with a smaller portion and gradually increase it over a few weeks to avoid gas and bloating.

Conclusion: A Beneficial, but Mindful, Choice

Overall, shredded wheat is a beneficial and often effective dietary tool for managing and preventing constipation, primarily because of its high concentration of gut-supporting insoluble fiber. By choosing the plain, whole-grain variety and pairing it with sufficient hydration and a balanced diet, individuals can leverage its digestive benefits while avoiding the downsides of added sugars found in processed versions. However, it is always wise to listen to your body and introduce any dietary changes gradually to ensure a smooth transition towards better digestive health.

Authoritative Link

For more detailed information on fiber's role in digestive health, consult resources from trusted health organizations, such as the National Institutes of Health. Read more on the NIH website

Frequently Asked Questions

For constipation relief, a standard serving of plain shredded wheat (typically two biscuits) can provide a significant fiber boost. Start with one serving daily, combined with plenty of water, and increase gradually if needed to allow your digestive system to adjust.

For constipation, it is best to choose plain, unsweetened shredded wheat. Frosted and flavored versions contain added sugars, which are not beneficial for digestive health and can sometimes cause issues that counteract the benefits of the fiber.

Yes, if not consumed properly. A sudden, large increase in fiber without a corresponding increase in fluid intake can lead to bloating, gas, and even worsen constipation. It is important to introduce fiber gradually and drink plenty of water.

Shredded wheat contains both insoluble and a small amount of soluble fiber. The insoluble fiber adds bulk to stool and promotes bowel regularity, while the soluble fiber helps soften the stool.

Some cereals, such as all-bran or bran flake variants, may contain even higher levels of fiber. However, plain shredded wheat is an excellent choice due to its simple ingredients and high insoluble fiber content. The best choice often depends on individual preference and tolerance.

Yes, shredded wheat is an excellent addition to a balanced diet for overall gut health. As a whole-grain, high-fiber food, it supports a healthy digestive system, promotes regularity, and can nourish beneficial gut bacteria.

You can make plain shredded wheat more palatable and nutritious by adding fresh fruit like berries or bananas for natural sweetness and extra fiber. Adding nuts, seeds, or a drizzle of honey can also enhance flavor and texture.