What is the Highest Fiber Breakfast Cereal? A Guide to Top High-Fiber Options

November 2, 2025 •

4 min read

According to the USDA, most American adults consume only about half of their recommended daily fiber intake. Fortunately, a high-fiber breakfast cereal is one of the most convenient ways to close this nutritional gap, but when shopping, it can be difficult to know what is the highest fiber breakfast cereal and what makes it the best choice for you. This guide will help you sort through the options and make an informed decision.

Quick Summary

This guide reveals the breakfast cereals with the highest fiber content, comparing popular brands based on nutrition, serving size, and added sugar. Learn which cereals offer the biggest fiber boost and how to pick the right option to improve digestive health and energy levels.

Key Points

Fiber One Original Bran Cereal: This cereal is the top contender for the highest fiber content, with 18g per ⅔ cup serving.
Start Slowly to Avoid Discomfort: Gradually increase your intake of very high-fiber cereals to prevent potential bloating or gas.
Read the Label for Added Sugars: High fiber doesn't always mean low sugar; check the nutrition facts to ensure you're making a healthy choice.
Consider Palatability: Cereals like Fiber One or Nature's Path Smart Bran may have a less appealing taste than lower-fiber options, so mixing them with other ingredients can improve enjoyment.
Hydration is Crucial: Increasing fiber intake requires drinking more water to help the fiber pass through your digestive system smoothly and prevent constipation.
Whole Grains are Key: Look for cereals where whole grains are the main ingredient, as they are naturally higher in fiber and other nutrients.
Don't Forget About Toppings: Adding fruits, nuts, or seeds to your cereal can significantly boost fiber and flavor.

The Importance of a High-Fiber Breakfast

Dietary fiber is a crucial component of a healthy diet, offering numerous benefits for your digestive system and overall health. It helps maintain bowel regularity, controls blood sugar levels, and can help with weight management by promoting a feeling of fullness. Starting your day with a high-fiber breakfast cereal is an excellent way to ensure you're on track to meet your daily fiber goals. However, with so many options available, it's essential to look beyond marketing claims and check the nutrition label for the real facts on fiber content and added sugar.

The Contenders for the Highest Fiber Crown

When it comes to pure fiber volume per serving, a few cereals consistently rise to the top. Based on current market information, bran-based cereals are typically the fiber leaders.

Fiber One Original Bran Breakfast Cereal: This cereal is frequently cited as the highest fiber option on the market, offering a massive 18 grams of fiber per two-thirds of a cup serving. It is particularly high in insoluble fiber, which is effective for promoting regularity. It also contains 0 grams of added sugar. Due to its very high fiber concentration, it's recommended to start with a smaller portion and increase gradually, especially if you are not accustomed to a high-fiber diet.
Nature's Path Smart Bran: Another excellent choice, this organic cereal provides an impressive 17 grams of fiber per serving. It contains a mix of wheat bran, oat bran, and psyllium seed husk, offering both soluble and insoluble fiber for comprehensive digestive support. While it is high in fiber, it contains some added sugar, so it's important to check the label.
Kellogg's All-Bran Original: As a classic in the high-fiber category, All-Bran Original offers a solid 12 grams of fiber per two-thirds of a cup. While not as high as Fiber One, it still provides a substantial amount of daily fiber needs and is well-regarded by dietitians.

Comparison Table: High-Fiber Cereal Nutrition at a Glance

To make an informed decision, compare the fiber, protein, and added sugar content of these popular high-fiber cereals. Always remember to check the specific serving sizes.


Cereal	Fiber per Serving	Serving Size	Added Sugar per Serving	Notes
Fiber One Original	18g	⅔ cup	0g	Very high fiber, no added sugar. Can cause bloating if not introduced gradually.
Nature's Path Smart Bran	17g	⅔ cup	8g	Combines wheat, oat bran, and psyllium for balanced fiber types. Organic option.
Kashi Go Original	12g	1¼ cups	9g	High protein content (12g) alongside high fiber. Uses whole grains like oats and wheat.
Kellogg's All-Bran Original	12g	⅔ cup	8g	A reliable classic with significant fiber and some fortified vitamins.
Uncle Sam Original Wheat Berry Flakes	10g	¾ cup	0g	Features simple ingredients (4 total), including whole grain wheat and flaxseed.
Post Shredded Wheat (Spoon Size)	7g	2 biscuits	0g	A simple, whole-grain option with no added sugars or sodium.
Grape-Nuts (Original)	7g	½ cup	0g	Extremely crunchy, twice-baked nuggets with whole grain wheat and barley flour.

Considerations Beyond Fiber Content

While fiber is the primary focus, other nutritional factors are important for a healthy breakfast.

Added Sugar

Many popular cereals, even some that market themselves as high-fiber, can contain a surprising amount of added sugar. High sugar intake can contribute to weight gain and blood sugar spikes, counteracting some of the health benefits of fiber. Look for cereals with low or no added sugar, especially if managing blood sugar is a concern.

Insoluble vs. Soluble Fiber

Cereals contain both types of fiber. Insoluble fiber adds bulk to stool and helps food pass through the digestive system more quickly, which is great for addressing constipation. Soluble fiber dissolves in water to form a gel-like substance that can help lower cholesterol and slow digestion, promoting steady energy. The best cereals, such as Nature's Path Smart Bran, often provide a good mix of both.

Palatability and Personal Preference

Some of the highest-fiber cereals, especially the concentrated bran options, have a bland or less-appealing taste. Many people find them most enjoyable when mixed with other foods. Adding toppings like fresh berries (which also provide extra fiber), nuts, seeds, or a drizzle of honey can greatly improve taste and texture.

Conclusion: Finding the Right High-Fiber Cereal

The title of highest fiber breakfast cereal most consistently goes to Fiber One Original Bran, with Nature's Path Smart Bran as a close competitor. However, the "best" cereal for you depends on your individual needs for fiber, added sugar, taste, and consistency. For those needing a massive fiber boost, the top contenders are clear, but for a more balanced and palatable daily option, cereals like Kashi Go or Kellogg's All-Bran might be more sustainable choices. Remember to increase your water intake as you boost your fiber to help your digestive system adjust smoothly.

How to Choose Your Cereal

When standing in the cereal aisle, use these tips to make your decision:

Prioritize whole grains: Look for whole grains like wheat bran, oats, or barley as the first ingredients.
Check for added sugar: Compare brands and pick one with the lowest amount of added sugars per serving.
Read the nutrition label: Pay close attention to the fiber per serving, especially the serving size, as it can vary widely.
Start slow: If you're new to high-fiber cereals, begin with a small portion to give your digestive system time to adapt.
Consider mix-ins: Think about adding fruit, nuts, or seeds for flavor and to round out the nutritional profile.

For more expert advice on healthy eating, you can consult with a registered dietitian or reliable sources like the World Health Organization (WHO).

Frequently Asked Questions

Fiber One Original Bran Cereal typically has the most fiber, with a reported 18 grams per two-thirds of a cup serving.

Yes, introducing too much fiber too quickly can cause digestive issues like gas and bloating. It is best to start with smaller portions and increase your intake gradually.

No, Nature's Path Smart Bran also offers a very high fiber count, with 17 grams per serving. Other cereals like Kellogg's All-Bran and Kashi Go are also excellent choices.

You can add fresh fruit like berries or bananas, a handful of nuts or seeds, a dash of cinnamon, or mix it with a sweeter, lower-fiber cereal to improve flavor and texture.

Yes, many high-fiber cereals, particularly those high in insoluble fiber like Fiber One and Kellogg's All-Bran, can be very effective in promoting regularity and relieving constipation, especially when paired with adequate water intake.

Yes, high-fiber foods promote satiety, helping you feel full for longer and potentially reducing overall calorie intake, which can aid in weight management.

Soluble fiber dissolves in water and can help lower cholesterol, while insoluble fiber adds bulk to stool and promotes bowel regularity. Many high-fiber cereals contain a mix of both.