This article has been updated on 01/29/2011.
Dietary fiber is the indigestible part of plant food which serves as a carbohydrate. Fiber is present in all fruits: prunes, plums, bananas, apples, vegetables: broccoli, carrots, artichokes, onions, and sweet potatoes, grains: oats, rye and barley, and legumes: peas, soybeans, and other beans.
But, not all fiber is created equal! There are numerous ways of differentiating between the different types of fiber. Food sources of dietary fiber are often divided according to whether they predominantly provide soluble or insoluble fiber. Plant foods contain both of these types of fiber in varying degrees.
These differences are important when it comes to fiber’s effect on your risk of developing certain diseases. That is because numerous recent studies have proven that eating a healthy high fiber diet appears to reduce people’s risk of developing such health conditions as heart disease, diabetes, diverticular disease, and constipation.
Currently, medical professionals suggest that children and adults consume at least 20 grams of dietary fiber per day from food, not supplements. The higher your daily calorie needs, the more fiber you need to consume; developing teens and men may require upwards of 30 to 35 grams per day or more. Yet the average American consumes only around 15 grams of dietary fiber a day.
Why Cereal Fibers?
Replacing your current non-high fiber cereal with a great tasting high fiber cereal is the simplest healthy change you can make in your dietary routine. In the past, high fiber cereals provided excellent nutritional value but offered little to no taste. Now this is no longer the case. Today, high-fiber cereals not only taste great but can also provide you with approximately 25 to 50 percent of the recommended dietary guidelines for fiber (based on a 2,500-calorie diet).
Note: If you like to add fruit to your cereal check out our list of Top 12 High Fiber Fruit
Choosing a high quality, high fiber cereal can be a daunting task. How do you know which cereals are best for you and your family? Do you base your decision on price, taste, fiber content, sugar content, calories, or all of the above?
Well, the good news is that we have done all of the research for you. Just continue reading and we will give you all of the information you need to confidently choose a healthy, great tasting, budget-friendly, high fiber cereal that your whole family will love.
Name Fiber (g) Sugar (g) Serving Size /
Updated 1/29/2011 Fiber One Bran 14 0 0.5 cup
$0.27 per serving
Kashi GOLEAN Crunch! 8 13 1 cup
$0.42 per serving
Post Shredded Wheat Original 8 19 1 cup
$0.61 per serving
Kellogg's Raisin Bran Extra! 7 13 1 cup
$0.67 per serving
Archer High Fiber 10 14 1 cup
$0.50 per serving
Great Value Raisin Bran 7 18 1 cup
$0.30 per serving
Nature's Path Organic Smart Bran, Psyllium & Oatbran 13 6 0.7 cup
$0.37 per serving
Barbara's Bakery High Fiber, Organic 8 5 0.5 cup
$0.40 per serving
Bob's Red Mill Organic High Fiber Hot Cereal with Flaxseed 10 0 0.3 cup
$0.28 per serving
Weetabix Organic Crispy Flakes & Fiber Cereal 11 10 1.2 cup
$0.65 per serving
The two cereals that do not have sugar are Fiber One Bran which contains Aspartame and Bob’s Red Mill Organic High
Fiber Hot Cereal with Flaxseed which contains no sugar or sugar substitute. For those of you that are diabetic, you should look out for cereals that are low in sugar, low in calories, and high in fiber on a per serving basis.
- Least Expensive per Serving: Bob’s Red Mill Organic High Fiber Hot Cereal with Flaxseed
- Most Expensive per Serving: Kellogg’s Raisin Bran Extra! Cereal
- Least Fiber: Kellogg’s Raisin Bran Extra! and Great Value Raisin Bran
- Most Fiber: Fiber One Bran Cereal
- Least Amount of Sugar: Bob’s Red Mill Organic High Fiber Hot Cereal with Flaxseed, Fiber One Bran
- Most Amount of Sugar: Post Shredded Wheat Original Cereal
What is your opinion?
We would love to hear from you, our readers, what your experience has been with these cereals? How do they taste to you and your family? Which ones are your favorites? Let us know in the comments section.