Fiber in Cheerios

backdrop of ripening ears yellow wheat field on sunset
Whole grain cereals such as Cheerios can help you meet your daily fiber needs. (Image: jupiter55/iStock/Getty Images)

Fiber is an indigestible form of roughage commonly found in fruits and vegetables. Switching to Cheerios for breakfast is one of the best ways to obtain more fiber in your diet, notes the Mayo Clinic. A diet high in fiber is a key component to all-around health, and can reduce the risk of many diseases.

Fiber in Cheerios

One cup of Cheerios contains 3 g of dietary fiber, about 11 percent of the U.S. Food and Drug Administration's recommended daily allowance. Adult males under the age of 50 should consume at least 38 g of fiber each day, according to the Mayo Clinic. Males over 50 should consume at least 30 g a day. Females under 50 need at least 25 g of fiber each day, while females over 50 should strive to consume 21 g.

How Fiber Works

Fiber when consumed passes through the digestive system without being broken down or absorbed by the body, according to eHealthMD. As fiber passes through the body, it is fermented by bacteria leading to the production of natural acids which protect and nourish the intestinal lining. Gases derived from this process also also help increase stool size and have a cleansing effect on the colon.

Types

Fiber is distinguished by whether it can be dissolved in water or not, explains the Mayo Clinic. Insoluble fiber, which cannot be dissolved in water, is commonly found in wheat products and a variety of vegetables. Soluble fiber, which is dissolved in water, is found in oats and several fruits. Insoluble fiber helps increase stool size and alleviate constipation, while soluble fiber works to regulate blood cholesterol and sugar levels. Cheerios are high in insoluble fiber.

Benefits

In addition to fiber's ability to promote colon and digestive health, a diet high in fiber can help control blood sugar levels, assist with weight loss, reduce the risk of diabetes and help prevent colon cancer, notes the Mayo Clinic. A diet high in fiber can also can help lower cholesterol. Cheerios has been certified by the American Heart Association as meeting criteria for promoting a heart-healthy diet.

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