Cereal In Butt

Cereal In Butt

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Fiber is one of the most important nutrients in your diet. Consuming enough of it can lower your risk of diabetes and heart disease , but let's be real—it's stellar rep comes from the way it helps promote healthy digestion and keeps bowel movements regular.

"Fiber plays many roles in the body and is ultimately responsible for removing waste," Georgia-based nutritionist Trista Best , RD, tells Health . "This nutrient also acts as a prebiotic in the gut by feeding the good bacteria and keeping the gut healthy. A properly functioning immune system is dependent on a balanced and healthy gut."

There are two types of fiber, both of which are important to digestion. Soluble fiber, found in foods like oat bran, barley, nuts, seeds, and fruit, attracts water and turns to gel during digestion, slowing your GI system down. Insoluble fiber, found in wheat bran, vegetables, and whole grains, adds bulk to the stool, helping you digest more quickly.

The Mayo Clinic recommends that women eat 21 to 25 grams daily and that men consume 30 to 38 grams per day. Given that fiber is found in so many breakfast staples like fresh fruit and whole grains, your morning meal is an optimal time of day to score some of the fiber your body needs. But with so many cereal options out there, which one do you choose? Here are the high-fiber cereals that experts recommend, plus how much fiber they contain per serving.

Some cereals are classic for a reason, and that includes Post Shredded Wheat ($42 for a 6-pack; amazon.com ), arguably the OG of high-fiber cereals, with 8 grams of fiber per serving. "The fiber content found in Shredded Wheat places it at the top of any high-fiber and healthy cereal list," explains Best.

Best advises selecting the non-frosted version of the cereal, as the frosted variety has almost 12 grams of sugar per serving. "Shredded Wheat contains 0 grams of sugar per serving, unlike most other cereals, even healthy ones," she says. "Eating sugary cereals will essentially cancel out any fiber benefits and result in the opposite benefits of fiber. Sugar creates a suitable environment for bad bacteria in the gut, and this bacteria then kills off the good bacteria and negative health effects ensue."

Post isn't the only brand of shredded wheat on store shelves; you can also score a win with Barbara's Shredded Wheat . "At 7 grams of fiber per two biscuits, you easily get 24% of the daily value for fiber," Vancouver-based nutritionist Megan Wong , RD, tells Health . Most of the fiber in Barbara's Shredded Wheat is insoluble fiber, she says, meaning this cereal could help speed digestion.

Wong adds that the fiber content of Barbara's Shredded Wheat isn't as high as other cereals, but the nutrition in whole grain wheat make this cereal a solid choice. "That means zero added sugars, colors, or other unwanted additives," Wong says. "It's also a decent source of protein (6 grams per serving, as much as one large egg), iron (1.6 milligrams), and potassium (170 milligrams)."

Moving away from shredded wheat cereals, Hollywood-based Lisa DeFazio , RD, says Nature's Path Organic Flax Plus Raisin Bran Flakes ($20 for a 4-pack; amazon.com ) starts your day with a good amount of fiber. "This cereal gives you 9 grams of fiber, and as an added bonus, 6 grams of protein," she explains. "The raisins add fiber and sweetness."

Speaking of OG cereals, Post Grape-Nuts ($20 for a 2-pack, was $21; amazon.com ) has been around for decades, and it's a favorite option for Charleston-based nutritionist Jamie Johnson , RD. "Grape-Nuts has 7 grams of fiber in one serving, which is almost a third of the recommended daily value," she tells Health . "It contains insoluble and soluble fiber, which are both important for gut health."

Grape-Nuts has more big benefits. "Grape-Nuts has zero grams of added sugar, which is hard to come by in a cereal, while containing only four ingredients," Johnson says. "It has 90% of the recommended daily value of iron and folate and is an excellent source of other vitamins and minerals including zinc, thiamin, niacin, vitamin B6, and phosphorous."

Despite its name, there are no grapes or nuts in Grape-Nuts—it's actually made of wheat and barley.

Toronto-based nutritionist Andy De Santis , RD, calls 4:9 Almond Flake Cereal ($53 for a 6-pack; walmart.com ) a fiber champion. "First of all, it offers up a very crunchy texture; and although not naturally sweet, maple syrup can be added to enhance the flavor," he explains.

De Santis also likes the balance of this cereal's nutritional profile. It contains above-average amounts of fiber (6 grams) and protein per serving because lentils are among its primary ingredients,. "It's also made from sprouted grains, which may have slightly higher antioxidant content," he adds.

Muesli is an oat-based cereal, typically a combo of oats, dried fruits, and nuts. If you're a fan of muesli or want to give it a try, Wong says you can't go wrong with Alpen's Muesli with no sugar added ($23; walmart.com ). This brand is made from a blend of rolled oats, whole grain wheat flakes, crunchy hazelnuts, almonds, and raisins.

"Every two-thirds cup of this cereal provides 7 grams of fiber, or 25% of the daily value," she explains. "The fiber provided is a good mix of soluble (3 grams) and insoluble (4 grams) fiber." Muesli is a breakfast all-star thanks to its other nutrients. "You'll also get a boost of protein (8 grams), healthy fats from the almonds and hazelnuts, and 1.8 milligrams of iron," she adds.

Another classic offering, Kellogg's All-Bran ($20 for a 2-pack, was $22; amazon.com ) packs a serious punch when it comes to fiber, according to Johnson. "It has almost half of the recommended daily value of fiber at 12 grams per serving while being a good low-sodium option," she says. "It supplies half of the recommended daily value of vitamin B12; is a good source of vitamin D; and is high in folate, vitamin B6, and iron."

Looking for a kid-friendly cereal that's also a fiber superstar? DeFazio says Barbara's Cinnamon Puffins ($42 for a 12-pack; amazon.com ) offer 6 grams of fiber per crunchy serving. Of course, there's a catch, in case you were hoping to avoid sugar. "These sweet and tasty puffs have 6 grams of added sugar and will taste like an indulgent breakfast," she says. "You can add some nuts for extra protein."

Another high-fiber cereal powerhouse is Nature's Path Smart Bran ($29 for a 6-pack; amazon.com ), with 13 grams of fiber per half cup. It's a blend of wheat, oat brand, and psyllium. "One perk is the use of psyllium husk as a source of fiber," Wong explains. "Research shows that psyllium husk can help lower cholesterol levels by increasing the amount of cholesterol that gets excreted with waste."

Kashi Go offers "high-fiber, high-protein cereals," according to De Santis, such as Peanut Butter Crunch ($3; amazon.com ), Chocolate Crunch ($5; amazon.com ), and Honey Almond Flax Crunch ($5; amazon.com ). Just one thing, though—they contain sugar. "The added sweetness allows them appeal to those who won't enjoy those traditional, more bland high-fiber selections," he notes.

Perhaps you already have a favorite breakfast cereal, but it's not high in fiber. You don't have to give it up—just add in some extra goodies to beef the fiber content, advises Johnson. She recommends mixing in berries, nuts, chia seeds, or ground flax seeds. DeFazio suggests sprinkling in 2 tablespoons of unprocessed wheat bran or freshly ground flax seeds.

Starting your day with a high-fiber cereal is a good idea, but make sure you're not overdoing it. Again, each day, women should consume 21 to 25 grams of fiber and men should take in 30 to 38 grams of fiber, per the Mayo Clinic. Consuming too much fiber can cause cramping, intestinal gas and flatulence, and bloating. Always make sure to drink plenty of water, and add fiber to your diet slowly to avoid these side effects.

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Not all cereals are bowls of sugar—giving up the healthier bowls can have some negative side effects.

Published on May 16, 2021 | 1:51 PM

It could decrease your fiber intake, which might impact your heart health.

You may be less likely to meet the recommended intake for vitamins and minerals.

It might make consuming iron more challenging.

Total sugar intake may decrease when giving up breakfast cereal.

Cutting out whole-grain cereal means missing out on its benefits to gut health.

It could lower your intake of Vitamin D.

Children who don't eat breakfast cereal have lower dairy intakes.

It could decrease your whole grain intake, which might put you at risk for diabetes.

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Americans love cereal . According to Statista , 283.39 million Americans consumed breakfast cereals in 2020. So it's no wonder there is an entire aisle dedicated to it in the supermarket . And for good reason.
"In general, I think cereal can be a very affordable source of nutrition," says Amber Pankonin MS, RD, LMNT , registered dietitian and owner of The Stirlist . "There are several options that are lower in sugar and are a good source of calcium, iron, vitamin D, and fiber, which are important nutrients."
However, we all know how easy it can be to down a bowl or two, which can easily add extra calories and sugar to your diet—especially considering that we tend to consume more than a recommended serving.
"Many of us do not take the time to measure or portion out a single serving and might overestimate serving size," notes Pankonin. "If portion control is something you struggle with, it might be a good idea to purchase single-serve options."
And some people definitely should consider cutting cereal out.
"Individuals with celiac disease or a gluten-sensitivity should avoid eating breakfast cereals, as most contain wheat, rye, barley, triticale, graham flour, semolina, and triticale," says Jonathan Valdez, RDN , owner of Genki Nutrition and Media Spokesperson for New York State Academy of Nutrition and Dietetics .
"Even non-glutinous grains such as rice, corn, and oats may be contaminated with gluten if they are processed alongside gluten-containing foods. Caution should be exercised by carefully reading food labels for potential contamination."
Cutting out cereal can have numerous side effects, both positive and negative. Here are 9, according to dietitians. Read on, and for more on how to eat healthy, don't miss 7 Healthiest Foods to Eat Right Now .
"Certain cereals can provide both whole grains and soluble fiber, which is helpful for heart health ," says Pankonin. "If you're decreasing cereal that contains soluble fiber, it will be important to make sure you're getting fiber from other sources for heart disease prevention ." Otherwise, you could suffer from these 5 Major Side Effects Of Not Getting Enough Fiber, Says Science .
"Ready-to-eat (RTE) breakfast cereals are fortified with vitamin A, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), vitamin B6, vitamin B12, vitamin D, folic acid, zinc, iron, calcium. Studies have shown that people who regularly consume RTE breakfast cereals have higher daily intakes of micronutrients and thus better nutritional status, especially children," says Valdez. "American diets are noted to be energy-rich and nutrient-poor, lacking in vitamin D, calcium, iron, and folate. Without the fortification from RTE breakfast cereals, some children and adults may struggle to meet the recommended daily allowance for vitamins and minerals."
"One of the things that I appreciate about many cereals is the amount of iron they provide. Iron is an essential nutrient that is especially important for growth and development in children," says Pankonin. "Most children love cereal making it a great option for picky eaters." So if you decide to give up cereal, make sure you're eating enough of these Best Iron-Rich Foods . 6254a4d1642c605c54bf1cab17d50f1e
"People who consume RTE breakfast cereals have higher intakes of total sugar , including added sugars or 'free sugars," says Valdez. "Many RTE breakfast cereals contain higher amounts of these 'free sugars', thus individuals wishing to moderate the amount of 'free sugar' they consume, such as diabetics or individuals with insulin sensitivity disorders, may opt for an alternative breakfast option. Unsweetened cereals like oatmeal, barely, or RTE cereal alternatives like Grape Nuts are low 'free sugar' cereal breakfast options."
Likely to your surprise, eating cereal in the morning may help you manage your weight, so giving it up could result in weight gain. "Depending on your age, gender, and activity level, giving up cereal could possibly impact body weight positively or negatively," says Pankonin.
"A meta-analysis of studies related to breakfast cereal consumption showed that regular cereal consumption at breakfast might result in a lower BMI in children and adolescents. Other studies have shown that ready-to-eat breakfast cereal contributes to overall diet quality and lower BMI values in American adults."
"Intact cereal grains and fibers can improve the diversity of intestinal microbiota , as well as its abundance," says Valdez. "A healthy gut biome with more beneficial bacteria populations, and less inflammatory bacteria populations, confers a variety of benefits such as better digestion, vitamin synthesis, and immune regulation. Cutting out whole grain cereals, such as those containing whole wheat, barely, or oatmeal would reduce the beneficial effects these cereals can have on the gut microbiome."
"Most people consume cereal with milk or a milk alternative that is fortified with Vitamin D," says Pankonin. "So, if you stop eating cereal, you might consume less milk making it more difficult to consume adequate amounts of Vitamin D."
"Children who regularly eat RTE breakfast cereals have higher dairy intakes than children who do not eat breakfast cereal," says Valdez. "Worldwide, dairy is recommended as part of a healthy balanced diet. Dairy contributes important components to the diet, including protein, calcium, magnesium, and fortified nutrients like vitamins A and D. Studies have shown that dairy intake is associated with improved bone density, reduced risk of childhood obesity, and improved body composition."
"Breakfast cereal is often a source of whole grains," says Pankonin. "Whole-grain foods contain fiber and magnesium which are important for diabetes prevention ." To make sure you're eating those whole grain-rich cereals, opt for any of these 10 Best Healthy Cereal Brands for Weight Loss .

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Oct 6, 2021 Kashi Go Cereal . Kashi Go offers "high-fiber, high-protein cereals ," according to De Santis, such as Peanut Butter Crunch ($3; amazon.com ), Chocolate Crunch ($5; amazon.com ), and Honey Almond ...
May 16, 2021 "Individuals with celiac disease or a gluten-sensitivity should avoid eating breakfast cereals , as most contain wheat, rye, barley, triticale, graham flour, semolina, and triticale," says Jonathan Valdez, RDN, owner of Genki Nutrition and Media Spokesperson for New York State Academy of Nutrition and Dietetics.
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