Choosing a healthy whole-grain cereal can provide you with a quality source of energy to begin your day. The 5g of fiber in whole-grain cereals digests slowly and keeps you feeling full for longer. Numerous cereals are made with whole grains and have more than 5g of fiber.
High-Fiber
Whole-grain cereals that contain at least 5g of fiber per serving are considered to be high-fiber cereals. Adding these cereals to your daily diet will help you reach your daily fiber needs, which range between 25g and 35g a day.
Increase the Fiber
High-fiber cereals are a way to bulk up your diet, but you can also increase the fiber in the cereal further. By adding fruit on top of your cereal you can increase the fiber in your bowl. Berries will provide the highest amount of additional fiber, blackberries have close to 5g in a 1/2 cup. Eating a serving of high-fiber cereal with a 1/2 cup of gives you 10g of fiber, or about a third of your daily requirement.
Sprinkle wheat germ, which is high in fiber, over your cereal for a fiber boost. Adding 2/3 cup of wheat germ will increase your fiber intake by 8g. Although you may not want to sprinkle this amount of wheat germ on your cereal, adding a small amount will increase your fiber intake.
Specific Cereals
When shopping for high-fiber, whole-grain cereals, look for some specific cereals. According to the Center for Science in the Public Interest, a serving of Shredded Wheat contains 6g of fiber; Kashi 7 Whole Grain Nuggets has 7g; General Mills and Kellogg's Raisin Bran both have 7g per serving; Post-Grape Nuts contain 6g per serving; Post Fruit and Bran contain 6g of fiber per serving.
Some cereals contain considerably higher amounts of fiber. General Mills Fiber One, Honey Clusters contains 14g of fiber per serving; Kashi Good Friends contains 12g of fiber per serving; Weetabix Organic Crispy Flakes and Fiber contains 11g of fiber per serving; Kashi GoLean contains 10g of fiber per serving; Post Spoon Size Shredded Wheat 'n Bran contains 8g of fiber per serving; Kashi GoLean Crunch contains 8g of fiber per serving.
Watch Out for Sugar
Sugar is an added ingredient in some high-fiber whole grains, but added sugar also unnecessarily increases the calorie count of your cereal. The Harvard School of Public Health recommends you look for whole-grain cereals that contain 5g or less of sugar.
According to the Center for Science in the Public Interest, Post Spoon Size Shredded Wheat 'n Bran contains1g of sugar; Kashi 7 Whole Grain Nuggets contains 3g sugar; Post Shredded Wheat contains 0g sugar; Kashi 7 Whole Grain Flakes contains 5g sugar per serving.
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