What is the highest fibre breakfast cereal and how to find the best options

October 22, 2025 •

5 min read

According to the Mayo Clinic, the recommended daily fiber intake for adults is 25 to 38 grams, but most people only get about 15 grams. Finding a breakfast option that can close that gap is crucial, which leads many to wonder: 'What is the highest fibre breakfast cereal?' We delve into the top contenders to help you start your day on a high-fiber note.

Quick Summary

A guide to the highest fiber breakfast cereals, including top choices like Fiber One Original Bran and Nature's Path Smart Bran. It compares fiber, sugar, and protein content, discusses the benefits of a high-fiber breakfast for digestive and metabolic health, and provides tips for choosing a healthy option.

Key Points

Fiber One Original is a top contender: This cereal provides up to 18g of fiber per serving with no added sugar, making it one of the highest fiber options available.
Look for whole grains first: A healthy, high-fiber cereal should list whole grains like wheat bran or whole oats as the primary ingredient.
Control your sugar intake: Prioritize cereals with minimal added sugars, aiming for less than 6-9 grams per serving to maximize health benefits.
Supplement with fruits, nuts, and seeds: Boost the fiber, protein, and healthy fat content of any cereal by adding fresh berries, flaxseeds, chia seeds, or almonds.
Increase fiber gradually: Add more fiber to your diet slowly over several weeks to avoid digestive discomfort like bloating or gas.
Hydrate adequately: Remember to drink plenty of water when increasing your fiber intake, as it helps fiber move through the digestive system smoothly.

Fiber Champions: Pinpointing the Top Contenders

When seeking out the highest-fiber cereal, a few brands consistently rise to the top of the charts due to their concentrated content of grains and added fiber sources. The overall winner is often debated based on serving size, but some deliver a remarkable amount of fiber in a relatively small portion.

Fiber One Original Bran: Frequently cited as a top contender, Fiber One Original Bran provides an impressive 18g of fiber per two-thirds of a cup serving. With 0g of added sugar, it's a powerhouse for increasing your daily fiber intake. Its high insoluble fiber content is particularly beneficial for promoting regularity.
Nature's Path Smart Bran: A strong organic rival, Nature's Path Smart Bran contains a mix of organic wheat bran, oat bran, and psyllium seed husk, providing up to 17g of fiber per serving. This blend offers a mix of soluble and insoluble fiber for both gut and heart health.
Kellogg's All-Bran Buds: This cereal packs a concentrated fiber punch, with a small serving providing a significant portion of your daily needs. All-Bran Buds are a classic choice for those focused on maximizing fiber.
Kashi Go Original: A popular choice for its balance of fiber and protein, Kashi Go Original offers around 13g of fiber per serving. It's a great option for those seeking a satiating breakfast to feel fuller longer.

Choosing the Right High-Fiber Cereal for You

Selecting the best high-fiber cereal goes beyond just the highest number. Taste, texture, and other nutritional factors should also influence your decision. Here are key considerations:

Check the ingredients list: Always look for whole grains—like whole wheat, oats, or bran—at the top of the list. Avoid cereals where sugar is one of the first few ingredients.
Prioritize low added sugar: Many popular cereals can be high in sugar, undermining the health benefits. Aim for options with less than 6-9 grams of added sugar per serving. You can always add your own natural sweeteners like fruit or a touch of honey.
Be mindful of serving size: Some cereals achieve their high fiber count with a smaller serving size. Use a measuring cup to ensure you're consuming the correct portion, or simply mix a smaller amount of a high-fiber concentrate with another, lower-fiber cereal.
Balance with protein and fat: To increase satiety and sustain energy levels, pair your high-fiber cereal with a protein source like milk, yogurt, or nuts, and a healthy fat like seeds or avocado.

The Health Benefits of a High-Fiber Start

A breakfast high in fiber does more than just help with regularity; it offers a cascade of health benefits that last throughout the day.

Promotes Digestive Health and Regularity

Both soluble and insoluble fiber play critical roles in digestive function. Insoluble fiber adds bulk to stool, which helps move waste through the digestive system more efficiently, addressing issues like constipation. Soluble fiber absorbs water, forming a gel that can help solidify loose stools. This dual action supports a balanced and healthy gut microbiome.

Stabilizes Blood Sugar Levels

Soluble fiber, in particular, slows down the absorption of sugar into the bloodstream, preventing the sharp spikes and crashes that can leave you feeling tired and hungry. This is especially important for individuals managing diabetes or looking for more stable energy throughout the morning.

Supports Weight Management

High-fiber foods are generally more satiating than low-fiber foods because they take longer to digest. This can lead to reduced overall calorie intake by helping you feel full for longer and curbing mid-morning snacking. Fiber-rich cereals also tend to be lower in calories for their volume.

Supports Heart Health

Soluble fiber, found in oats and other whole grains, can help lower LDL (bad) cholesterol by binding to it in the digestive tract and preventing its absorption. Regular consumption of high-fiber foods has also been linked to a reduced risk of heart disease and stroke.

Comparison of Top High-Fiber Cereals

To help you decide, here is a comparison of some of the leading high-fiber breakfast cereals based on data from various nutritional sources:


Cereal	Fiber (per serving)	Added Sugar (per serving)	Key Grains / Fiber Source	Note
Fiber One Original Bran	18g	0g	Wheat Bran	Insoluble fiber champion
Nature's Path Smart Bran	17g	8g	Wheat Bran, Oat Bran, Psyllium Husk	A blend of soluble and insoluble fiber
Kashi Go Original	13g	8g	Whole grains, Soy Protein	High protein for increased satiety
Kellogg's All-Bran Original	12g	8g	Wheat Bran	A classic, well-rounded high-fiber choice
Uncle Sam Original Wheat Berry Flakes	10g	0g	Whole Grain Wheat, Flaxseed	Simple, wholesome ingredients with omega-3s

Note: Serving sizes may vary slightly by brand and product version. Always check the nutrition facts panel for the most accurate information.

Boosting Your Breakfast Further

Even with a high-fiber cereal, you can easily add more nutrients and fiber to your morning meal.

Here are a few ideas:

Add fruits: Berries, sliced bananas, and chopped pears add both fiber and natural sweetness without the need for processed sugar.
Sprinkle in seeds and nuts: Chia seeds, flaxseeds, and almonds are excellent sources of fiber, protein, and healthy fats. Just a tablespoon or two can make a big difference.
Mix with yogurt or cottage cheese: Using Greek yogurt or cottage cheese can significantly increase the protein content, creating a more balanced and satisfying meal.
Consider hot cereals: Don't forget about options like oatmeal or hot grain cereals, which can also be high in fiber and customized to your liking.

Conclusion

When you ask what is the highest fibre breakfast cereal?, the answer points towards concentrated bran cereals like Fiber One Original and Nature's Path Smart Bran. However, the best choice depends on your overall health goals. For a fiber-focused approach, look for high-fiber, low-sugar options and build on them with nutrient-dense toppings. By doing so, you can boost your fiber intake and enjoy a more nourishing and satisfying breakfast.

For more detailed guidance on a high-fiber diet and its benefits, consult resources from authoritative health organizations like the Mayo Clinic.

Ultimately, a healthy breakfast is a consistent breakfast. Find a cereal that you enjoy and that fits your dietary needs, and you'll be well on your way to meeting your daily fiber goals.

Frequently Asked Questions

For regularity, Fiber One Original Bran Cereal is often recommended as it is extremely high in insoluble fiber, which is effective at adding bulk and softening stool.

Highly concentrated bran cereals are often noted for their plain, earthy flavor and fibrous texture. However, their taste can be improved by adding fruits, nuts, and natural sweeteners like honey or maple syrup.

Soluble fiber dissolves in water and can help lower cholesterol, while insoluble fiber does not and adds bulk to stool to aid digestion. Many whole-grain cereals contain both types, with sources like oat bran being rich in soluble fiber and wheat bran in insoluble fiber.

Yes, introducing too much fiber too fast can cause uncomfortable digestive side effects like gas, bloating, and cramping. It's best to increase your fiber intake gradually over a few weeks to let your body adjust.

Aiming for 5 grams or more of fiber in your breakfast cereal is a good target. Some of the highest fiber cereals can provide a much larger portion of your daily recommended intake, which is typically 25 to 38 grams for adults.

Not necessarily. While whole grain cereals tend to be higher in fiber than refined grain cereals, the fiber content can vary significantly. Always check the nutrition label and ingredient list to confirm the fiber and sugar content.

To create a more balanced meal, pair your high-fiber cereal with a protein source, such as Greek yogurt, cottage cheese, or a scoop of nut butter. Adding fruits, nuts, and seeds will also increase nutrients and satiety.