As a clinician who works directly with older adults, I can safely say that regularity problems and constipation are very common issues that I see in my patients.

Bowel health is directly related to so many health issues, any of which are compounded in the geriatric population due to the aging process, the geriatric syndromes, and chronic medical problems such as IBS.

I highly recommend you read the articles I have linked above to understand how medical issues and high-fiber food relate to one another.

Before we explore our list of best high fiber cereals, we need to understand a few important concepts:

Health benefits of high fiber cereals

Other than the nutrient content, the health benefits of these cereals are the fiber contained in them.

There are two types of fiber: Soluble and Insoluble.

Soluble fiber

As the name suggests, soluble fiber dissolves in water, forming a gelatinous substance in your gut.

You will see this when you stir a spoonful of Metamucil into a glass of water and let it sit for a while.

Soluble fiber is great for promoting satiety (feeling of fullness after eating) and reducing excess blood sugar and unhealthy cholesterol levels in your body.

According to the National Lipid Association, eating 5 to 10 grams of soluble fiber daily can lower your unhealthy cholesterol levels by 5 to 11 points!

Soluble fiber can be found in high quantities in foods such as beans, apples, citrus fruits, oat bran, psyllium (Metamucil), barley, and nuts, among others.

Insoluble fiber

Conversely, Insoluble fiber does not dissolve in water, but it is not without its health benefits!

Since it does not dissolve, it passes through your intestines, adding bulk to your stools.

This helps prevent constipation and promotes regular bowel movements.

As I mentioned at the beginning of the post, I highly recommend you read my article on constipation linked above.

It contains valuable information on the causes, symptoms, non-pharmacological, and pharmacological management of constipation, adding breadth and context to this article.

Foods that are high in insoluble fiber are vegetables, whole grains, and nuts.

Additionally, most cereals are high in insoluble fiber.

Insoluble fiber is also great at lowering cholesterol.

So, how much daily fiber do you need?

According to this article on the Academy of Nutrition and Dietetics website written by registered dietitian Holly Larson, women should consume about 25 grams of fiber daily, while men should eat about 38 grams.

OK, enough with the introduction!

Let’s dive into our top 24 high-fiber cereals:

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1. Nature’s Path Heritage Flakes

• Serving size: 1 cup (40 g)
• Calories: 160 plain, 200 with 1/2 cup skim milk
• Fiber Content: 7 g
• Saturated Fat: 0g
• What’s good about it: Full of ancient grains, organic

2. Kashi Whole Wheat Biscuits

• Serving size: 29 biscuits (54 g)
• Calories: 180
• Fiber Content: 6 g
• Saturated Fat: 0g
• What’s good about it: Organic, incredible, wholesome taste, just the right amount of organic sweetener

3. Purely Elizabeth Honey Peanut Butter Superfood Cereal

• Serving size: 2/3 cup (55 g)
• Calories: 230
• Fiber Content: 6 g
• Saturated fat: 4g
• What’s good about it: Made with organic Chia, Quinoa, Flax, Certified B Corp, No artificial flavors and sweeteners – YUM!

4. Wella Grain-free Cereal – Apple Cinnamon (Multiple flavors available)

• Serving size: 45g
• Calories: 220
• Fiber Content: 9g!
• Saturated Fat: 7g
• What’s good about it: Low net carb due to high fiber content, Non-GMO, Organic, Amazing reviews!

5. Food for Life Ezekiel 4:9 Sprouted Grain Cereal

• Serving size: 57g
• Calories: 190
• Fiber Content: 6g
• Saturated Fat: 0g
• What’s good about it: Organic sprouted whole grain, just like the bread – incredible, satisfying taste.

6. Cascadian Farm No Added Sugar Mixed Berry Cereal 

• Serving size: 61g
• Calories: 270
• Fiber Content: 6g
• Saturated Fat: 0.5g
• What’s good about it: Organic whole grain, dried blueberries and strawberries, no added sugars, very tasty per customers!

7. Seven Sundays Bircher Apple Cinnamon Muesli

• Serving size: 60g
• Calories: 250
• Fiber Content: 6g
• Saturated Fat: 2.5g
• What’s good about it: 9g of plant protein, amazing taste, no added or refined sugars, and non-GMO!

8. Barbara’s Puffins Original 

• Serving size: 40g
• Calories: 130
• Fiber Content: 6g
• Saturated Fat: og
• What’s good about it: It passes customers’ taste test, and is very crunchy, and sweetened with molasses.

 9. Arrowhead Mills Puffed Millet

• Serving size: 15g
• Calories: 60
• Fiber Content: 1g
• Saturated Fat: 0g
• What’s good about it: No added sugar or salt, only 60 calories per serving despite lower amount of fiber and protein.

10. Poop Like A Champion Ultra High Fiber Cereal

• Serving size: 40g
• Calories: 95
• Fiber Content: 23g!!!
• Saturated Fat: 0g
• What’s good about it: Highest fiber cereal on the market (84% of daily intake in one serving!), includes prebiotics, Non-GMO, gluten-free .

11. Fiber One Original Bran Cereal

• Serving size: 30g
• Calories: 60
• Fiber Content: 14 grams of fiber per serving!
• Saturated Fat: 0g
• What’s good about it: High in fiber (65% of daily intake in a serving), second only to Poop Like A Champion, tasty, and has zero added sugar.

12. Fiber One Honey Clusters

• Serving size: 54g
• Calories: 170
• Fiber Content: 10g
• Saturated Fat: 0g
• What’s good about it: It provides 36% of the daily value of fiber, sweetened with a touch of real honey but not too much, filling, and very tasty!

13. Nature’s Path Smart Bran

• Serving size: 40g
• Calories: 110
• Fiber Content: 17g
• Saturated Fat: 0g
• What’s good about it: Great taste per customers, Organic, Non-GMO, Amazon subscription is cheaper than in stores

14. Kashi Go Original

• Serving size: 58g
• Calories: 180
• Fiber Content: 13g
• Saturated Fat: 0g
• What’s good about it: Customers love the taste, High Protein per serving, Non-GMO

15. Kellogg’s All-Bran Original

• Serving size: 41g
• Calories: 120
• Fiber Content: 12g of dietary fiber
• Saturated Fat: 0g
• What’s good about it: Contains 7 whole grains including wheat bran, lightly sweetened, high protein, very tasty and filling.

16. Cascadian Farm Hearty Morning Fiber Breakfast Cereal

• Serving size: 64g
• Calories: 220
• Fiber Content: 10g
• Saturated Fat: 0.5g
• What’s good about it: Organic, Company committed to preserving and rebuilding farmland, founded by a Grad student from Chicago in 1972!, loyal customer following, great taste.

17. Barbara’s Bakery Multigrain Spoonfuls Original Cereal

• Serving size: 40g
• Calories: 140
• Fiber Content: 5g
• Saturated Fat: 0g
• What’s good about it: Customers love the taste, just the right amount of sweet, Non-GMO

18. Post Grape-Nuts

• Serving size: 58g
• Calories: 200
• Fiber Content: 7g
• Saturated Fat: 0g
• What’s good about it: Customers love the taste, nice crunch.

19. Bob’s Red Mill 10 Grain Hot Cereal

• Serving size: 40g
• Calories: 150
• Fiber Content: 6g
• Saturated Fat: 0g
• What’s good about it: Blend of 10 freshly milled grains, seeds, and beans – makes a nutritious hot porridge! Customers LOVE it!

20. Post Great Grains Crunchy Pecan 

• Serving size: 55g
• Calories: 210
• Fiber Content: 5g
• Saturated Fat: 0.5g
• What’s good about it: Very tasty per customers, sweetness doesn’t overwhelm, there is a variety of flakes and grains, and no high fructose corn syrup, artificial colors, or flavors.

21. Quaker Oatmeal Squares Breakfast Variety Pack

• Serving size: 56g
• Calories: 210
• Fiber Content: 5g
• Saturated Fat: 0.5g
• What’s good about it: Customer favorite, great taste, only 150 calories per serving, no artificial preservatives, crunchy.

22. Kellogg’s Special K Protein Cereal

• Serving size: 59g
• Calories: 210
• Fiber Content: 5g
• Saturated Fat: 0g
• What’s good about it: Lots of customers love the chocolate almond flavor, nice protein per serving, difficult to get in stores, but available on Amazon.

23. Quaker Oat Bran Hot Cereal

• Serving size: 40g
• Calories: 140
• Fiber Content: 5g
• Saturated Fat: 0.5g
• What’s good about it: Hot cereal is a change from the traditional cold breakfast; great taste, is satisfying, and is low in calories!

24. Post Bran Flakes

• Serving size: 36g
• Calories: 110
• Fiber Content: 7g
• Saturated Fat: 0g
• What’s good about it: Hard to find in stores, but available on Amazon, wholesome, amazing taste, low-calorie food.

Comparison Chart of Cereals With High Fiber

The table below provides and compares the nutritional information of all 24 cereals I have reviewed in this article:

High Fiber Cereal Comparison List

Cereal	Serving Size	Fiber	Added Sugars	Carbohydrates	Protein	Check Price on Amazon
Poop Like A Champion Ultra High Fiber Cereal	40g	23g!!!	2g (includes added sugars)	31g	3g	Current Price
Nature’s Path Smart Bran	40g	17g!!	8g	32g	4g	Current Price
Fiber One Original	30g	14g!	0g	25g	2g	Current Price
Kashi Go Original	58g	13g	8g	41g	11g!	Current Price
Kellogg’s All-Bran Original	41g	12g	9g	32g	5g	Current Price
Fiber One Honey Clusters	54g	10g	9g	45g	4g	Current Price
Cascadian Farm Hearty Morning Fiber Cereal	64g	10g	10g	51g	6g	Current Price
Wella Grain-free Cereal	45g	9g	9g	21g	6g	Current Price
Post Bran Flakes	36g	7g	7g	29g	4g	Current Price
Nature's Path Heritage Flakes	40g	7g	5g	31g	5g	Current Price
Post Grape-Nuts	58g	7g	5g	47g	6g	Current Price
Kashi Whole Wheat Biscuits	54g	6g	7g	43g	6g	Current Price
Purely Elizabeth Superfood Cereal	55g	6g	7g	35g	5g	Current Price
Food For Life Ezekiel 4:9 Sprouted Whole Grain Cereal	57g	6g	0g!	40g	8g	Current Price
Cascadian Farm Organic Mixed Berry Cereal, No Added Sugar	61g	6g	6g (0g added sugars)	44g	5g	Current Price
Seven Sundays Classic Bircher Apple Cinnamon Almond Muesli	60g	6g	6g (0g added sugars!)	37g	9g	Current Price
Barbara's Puffins Original	40g	6g	6g (includes added sugars)	32g	3g	Current Price
Bob's Red Mill 10 Grain Hot Cereal	40g	6g	1g	29g	6g	Current Price
Post Great Grains Crunchy Pecan	55g	5g	8g	39g	5g	Current Price
Barbara's Bakery Multigrain Spoonfuls Original Cereal	40g	5g	7g	31g	5g	Current Price
Quaker Oatmeal Squares Breakfast Variety Pack	56g	5g	9g	44g	6g	Current Price
Kellogg's Special K Protein Cereal	59g	5g	9g	44g	10g	Current Price
Quaker Oat Bran Hot Cereal	40g	5g	< 1g	26g	6g	Current Price
Arrowhead Mills Puffed Millet	15g	1g	0g	11g	2g	Current Price

 

These 24 high-fiber cereal options are great for your daily health-conscious dietary regimen.

While these cereals can help boost your bowel regularity, you may still get constipated sometimes.

If you are looking for information on non-prescription agents to help you with your bowel regularity, I highly recommend reading my article on the best stool softeners.