- Cereals can be a convenient way to load up on fiber in the morning to help you poop.
- The best cereals will have at least 4 grams of fiber and ideally are low in sugar.
- Pay attention to serving sizes, which can vary depending on the cereal.
If your digestion feels sluggish, you’re not alone. Many people experience constipation or slow bowel movements, and it’s often influenced by diet. One of the most effective fixes? Eating more fiber—yet most people fall short of the recommended 25 to 38 grams of daily fiber recommendations.
If you’re pressed for time and want a quick, fiber-packed meal, cereal can be a surprisingly good choice. While some cereals resemble more of a dessert than a healthy meal, there are plenty of high-fiber, nutritious options out there. To help you navigate the cereal aisle, we’ve asked dietitians to share their top picks and provide useful tips for picking the best cereal to help you “go.”
1. Food for Life Ezekiel 4:9 Sprouted Crunchy Cereal
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Food for Life’s Ezekiel 4:9 Sprouted Crunchy Cereal is packed with fiber and nutrition. Per half-cup, it has 6 grams of fiber, 8 grams of protein and only 1 gram of added sugar, helping you stay full and satisfied. Made with sprouted grains, it may be gentler on digestion.
Nutrition info for ½ cup (57g) without milk: 180 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 35 g carbohydrates, 6 g fiber, 1 g sugar (1 g added sugars), 8 g protein, 160 mg sodium
2. Post Shredded Wheat
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Shredded Wheat has stood the test of time as a fiber-rich classic. A two-biscuit serving provides an impressive 7 grams of fiber, including 6 grams of insoluble fiber that supports healthy bowel movements. It also offers 15% of the Daily Value for phosphorus and 10% DV of zinc, magnesium and iron. With no added sugars or sodium, it’s a simple and nutritious choice. For extra fiber and flavor, top it with fruit, such as blueberries, strawberries or bananas.
Nutrition info for 2 biscuits (51g) without milk: 170 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 41 g carbohydrates, 7 g fiber, 0 g sugar (0 g added sugars), 6 g protein, 0 mg sodium
3. Bob’s Red Mill 7-Grain Hot Cereal
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Bob’s Red Mill 7-Grain Hot Cereal is a warm, hearty option to boost your fiber intake. Made with a blend of seven whole grains and seeds—wheat, rye, oats, triticale, brown rice, pearled barley, oat bran—it packs 6 grams of fiber in a ¼-cup serving. Cook it with milk for added protein and top it with fruit for even more fiber and nutrition.
Nutrition info for ¼ cup (40g) without milk: 150 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 30 g carbohydrates, 6 g fiber, 0 g sugar (0 g added sugars), 5 g protein, 0 mg sodium
4. Grape-Nuts
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Grape-Nuts are made with whole-grain wheat flour and malted barley flour, then twice-baked and ground into their signature crunchy nuggets. “I love a bowl of classic Grape-Nuts in the morning to keep everything moving,” says Alexandria Hardy, RDN, LDN. She adds that a ½-cup serving provides 7 grams of fiber, including 6 grams from insoluble fiber—the type that helps you poop.
Nutrition info for ½ cup (58g) without milk: 200 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 47 g carbohydrates, 7 g fiber, 5 g sugar (0 grams of added sugars), 6 g protein, 280 mg sodium
5. Catalina Crunch Cinnamon Toast Cereal
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Catalina Crunch Cinnamon Toast packs both fiber and protein into your bowl, with 9 grams of fiber and 11 grams of protein per ½-cup serving. It’s made with chicory root fiber, pea protein and potato fiber and contains no added sugar. Instead, it uses monk fruit extract, making it a smart choice for people managing their blood sugar or following a lower-carb eating pattern.
Nutrition info for ½ cup (36g) without milk: 110 calories, 5 g total fat, 1 g saturated fat, 0 mg cholesterol, 14 g carbohydrates, 9 g fiber, 0 g sugar (0 g added sugars), 11 g protein, 110 mg sodium
6. All-Bran Original
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All-Bran Original is a top choice for fiber, delivering an impressive 12 grams of fiber per ⅔-cup serving—nearly half of your daily needs. It also has 25% of your daily iron, 10% of your daily vitamin D and B vitamins. For extra protein, 1 cup of milk adds an extra 8 grams of protein, but you could also add a scoop of peanut butter or mix it with strained (Greek-style) yogurt.
While this option does contain added sugars, this may be a worthwhile compromise for individuals who prefer a sweeter bran cereal.
Nutrition info for ⅔ cup (41g) without milk: 120 calories, 2 g total fat, 0 g saturated fat, 0 mg cholesterol, 32 g carbohydrates, 12 g fiber, 9 g sugar (8 g added sugars), 5 g protein, 95 mg sodium
7. Kashi Go Protein & Fiber Cereal Original
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Kashi Go Protein & Fiber Cereal Original delivers 12 grams of fiber and 12 grams of protein per serving, thanks to whole grains like oats, hard red wheat and barley. This combination slows digestion, supports steady energy and promotes regular bowel movements. While it contains more added sugars than some other options, the high fiber and protein content makes it a satisfying, gut-friendly choice.
Nutrition info for 1¼ cups (63g) without milk: 180 calories, 2 g total fat, 0 g saturated fat, 0 mg cholesterol, 45 g carbohydrates, 12 g fiber, 9 g sugar (9 g added sugars), 12 g protein, 135 mg sodium
8. Purely Elizabeth Honey Peanut Butter Superfood Cereal
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Purely Elizabeth’s Honey Peanut Butter Superfood Cereal may be a mouthful to say, but it’s also packed with fiber. This crunchy cereal offers 5 grams of fiber from oats, sorghum, chia seeds and amaranth. These ancient grains and seeds deliver complex carbohydrates for steady energy and gut-friendly benefits. For example, sorghum is rich in dietary fiber and resistant starch, which can help slow digestion and support more regular bowel movements.
To bulk up the fiber content even more, add some fresh or frozen fruit on top.
Nutrition info for ⅔ cup (55g) without milk: 240 calories, 8 g total fat, 4 g saturated fat, 0 mg cholesterol, 38 g carbohydrates, 5 g fiber, 7 g sugar (7 g added sugars), 5 g protein, 110 mg sodium.
What to Look For in a Healthy Cereal
When choosing a cereal that supports digestion and regularity, here’s what dietitians recommend checking on the label.
High in Fiber
Tracy Colin, M.S., RD, LDN, recommends choosing a cereal that has at least 4 grams of fiber per serving to get closer to your daily fiber needs. Look for options that contain whole grains like wheat, oats, sorghum or barley, which provide fiber and other gut-supporting nutrients.
However, she cautions about overdoing it: “Some cereals can have over 15 grams per serving. Too much fiber at once can actually backfire, leaving you bloated or constipated,” says Colin. To support regular bowel movements, choose cereals with a mix of fiber-rich ingredients like whole grains, nuts and seeds.
Low in Sugar
Alissa Palladino, M.S., RDN, LD, CPT, recommends checking the Nutrition Facts panel and aiming for no more than about 10% of the Daily Value for added sugar, or around 5 grams per serving. That said, for those who don’t like the taste of high-fiber cereals on their own, a small amount of sugar can make it more palatable, which is why some options on this list are slightly higher.
Check the Serving Size
Hardy points out that cereal serving sizes can vary a lot—from as little as ¼ cup for dense granolas to 1½ cups for lighter, puffed options like Kix. The FDA establishes serving sizes based on a cereal’s density and Reference Amounts Customarily Consumed (RACCs). If you’re watching your fiber, sugar or calorie intake, it’s important to check the serving size so you don’t unintentionally double your portions.
Meal Plan to Try
7 Day High-Protein High-Fiber Mediterranean Diet Meal Plan, Created by a Dietitian
Our Expert Take
If your digestion feels sluggish in the morning, a high-fiber cereal can help get things moving. Quick and convenient, cereal is an easy way to start the day with a good serving of fiber. Whether you prefer a childhood classic or a low-sugar option, look for cereals with at least 4 grams of fiber. Don’t forget to check the serving size to keep calories and sugar in check. For a simple, effective way to support regularity, stick with an all-time breakfast favorite: high-fiber cereal.
