Which breakfast cereals have the most fiber?

There are several great options to pack fiber into your morning meals. One of the best and most versatile ways is to include whole grains. Americans spend over $700 million annually on laxatives (no, it’s not a typo) due to constipation.  Whole grain cereals, such as Cheerios, Wheat Chex, oatmeal, and shredded wheat, as well as whole wheat bread, along with whole fruit or vegetables, will add fiber in the morning to get things moving in your gastrointestinal tract and help keep you regular.

For diabetics and other people watching their weight and sugar intake, breakfast cereals with 5 g or more of fiber per serving (listed on the Nutrition Facts label) are excellent choices. They often include the words “bran” or “fiber” in the name. Good examples include:

• Kellogg’s All-Bran: 9.6 g of fiber per 1/2 cup. -- Wheatena, cooked in water: 6.6 g per cup.
• Post Shredded Wheat: 5.3 g in two biscuits.
• Kellogg’s Complete Wheat Bran Flakes: 5.1 g per 3/4 cup.
• General Mills Raisin Nut Bran: 5.1 g per cup.
• General Mills Total Raisin Bran: 5 g per cup.

Some cereals whose fiber content is in the medium range include:

• Quaker 100% Natural Cereal (with oats, honey, and raisins): 4.2 g per 1/2 cup.
• Oatmeal, cooked: 4 g per cup.
• General Mills Wheat Chex: 3.3 g per cup.
• General Mills Wheaties: 3 g per cup.
• General Mills Cheerios: 3 g per cup.
• General Mills Whole Grain Total: 2.4 g per 3/4 cup.