Fibers are made from groups of carbohydrates and compounds called lignins that help form the structure of cell walls in plants. The body cannot digest fiber, and as fiber passes through the intestinal tract it can help prevent constipation and promote bowel regularity. High dietary fiber intake can also help reduce unhealthy blood cholesterol and the risk of diabetes and cardiovascular disease. Scientists are also investigating fiber's cancer-fighting effects. Cereals and grains are among the highest sources of dietary fiber.
Types of Cereal
Cereals made from 100 percent wheat bran have the highest fiber content, with over 12 g in just a 1/2-cup serving. Bulgur, a cereal made from a variety of wheat species, contains over 8 g of fiber per 1-cup serving. Pearled barley contains 6 g of fiber per 1-cup serving, while oat bran and quinoa, a grain closely related to the beet family, each have over 5 g per 1-cup serving.
Specific Breakfast Cereals
The USDA includes fiber content for specific products in its "National Nutrient Database for Standard Reference, Release 23." Kellogg's All-Bran Original cereal contains the most fiber per measure, with over 8 g per 1/2-cup serving, as of March 2011. Kellogg's Raisin Bran and Wheatena each contain nearly 7 g of fiber per 1-cup serving. Kellogg's Frosted Mini-Wheats, General Mills' Raisin Nut Bran, Kellogg's Complete Wheat Flakes, General Mills' Total Raisin Bran and General Mills' Wheaties Raisin Bran all have over 5 g of fiber per 1-cup serving.
Other Fiber Sources
You can obtain additional fiber in your cereal by adding fruit or supplementing your breakfast with other high-fiber foods. Increase the fiber content of your cereal by adding prunes, which have over 12 g of fiber per 1-cup, or Asian pear, guava or raspberries and blackberries, all of which contain over 7 g per 1 cup.
Fiber Recommendations
The Food and Nutrition Board of the Institute of Medicine provides dietary recommendations for all nutrients. Children aged 1 to 3 should aim to consume about 18 g of fiber per day, while children aged 4 to 8 should get 25 g. Males aged 9 to 13 should get at least 31 g per day, while males aged 14 to 50 need nearly 40 g. Females ages 9 to 50 should get 25 to 26 g of fiber per day. Elderly men and women need less overall fiber in their diets, with each needing 30 and 20 g, respectively, after the age of 70. Pregnant and nursing mothers generally need about 28 to 29 g of fiber.
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