Before we get into the specific high fiber breakfast cereal we recommend and why, let’s take a step back and understand what fiber is. And how much fiber is needed in our day.
Dietary fiber is a non digestible carbohydrate. Most high fiber cereals food containing fiber have a mix of soluble and insoluble fibers. What is important here is which of these fibers can be utilized by our gut bacteria to enhance your digestion.
Top High Fiber Cereals List To Start Your Day In Healthy Way
Here are 5 High Fiber breakfast cereals we recommend to contribute to your daily dose of fiber rich breakfast in the most natural, plant-based way possible. Also, our cereals high in fiber contain the added benefit of carbohydrates along with protein and are best cereals for weight loss for your whole family.
Ragi is one of the most significant high fiber cereal grains farmed in India, often known as finger millet. Ragi flakes are far higher in proteins, minerals, amino acids, fiber, and vitamins than the majority of other cereal grains. The ragi flakes are baked to crunchy perfection and the black raisins mildly sweeten every bite. Made with whole grains such as ragi, rice and Jowar: with less than 1% total fat, 17% of dietary fiber, and 7% of protein, this breakfast cereal is nourishing and gluten free.
Ingredients: Ragi Flakes 85% (Ragi 76%, Rice 11%, Jowar 11%, Sunflower Oil 2%), Salt, Raisins 15% and Natural Mixed Tocopherols.
Fiber per serving (40gm): Almost 7 gm
Protein per serving (40gm): Almost 3 gm
The multigrain millet cereal flakes are made using whole wheat, rice and jowar making them crunchy, & heart healthy. Lightly roasted almonds add a nutty flavour while the black raisins mildly & naturally sweeten every bite. This cereal has less than 5% total fat, 16% of dietary fiber, 10% of protein and is low-sugar.
Ingredients: Multigrain Flakes 85% (Wheat 73%, Rice 13%, Jowar 11%, Sunflower Oil 2%, & Salts, Raisins 8.75%, Roasted Almonds 6.25% and Natural Mixed Tocopherols.
Fiber per serving (40gm): Almost 6.4 gm
Protein per serving (40gm): Almost 4.2 gm
A delicious melange of ragi flakes cereal meets oats made granola clusters along with real freeze dried strawberries.
Ingredients: Oats 31.79%, Finger Millet (Ragi) 29.79%, Palm Jaggery 16.85%, Sunflower Oil 5.79%, Flax Seed, Jowar, Rice, Freeze Dried Strawberries 2%, Salt, Natural Mixed Tocopherols.
Fiber per serving (40gm): Almost 5gm
Protein per serving (40gm): Almost 4 gm
4. Rolled Oats
The rolled oats are 100% natural, gluten-free, non-GMO & has no added sugar. They make for a high fiber cereal, protein-rich breakfast porridge, & a great ingredient to bake or cook with.
The gluten free oats have to be cooked with either water or milk to make a breakfast porridge. We suggest topping the oats with fruit, nuts and honey to make a wholesome and filling breakfast.
Fiber per serving (100 gm): Almost 11 gm
Protein per serving (100 gm): Almost 12 gm
Packed with wholegrains, our toasted millet muesli is high in fiber and protein, making it a nourishing yet delicious breakfast. This millet muesli food gets its unique flavour from high-quality rolled oats, ragi, jowar, pistachios, real dry figs and is toasted with honey and palm jaggery. Nutritious with crunchy almonds and flax seeds.
Ingredients: Rolled Oats 46%, Palm jaggery 12.15%, Figs 10%, Sunflower oil 8.62%, Honey 5%, Ragi Flakes, Jowar Flakes, Almonds, Pistachios 3.2%, Flax Seeds, Vanilla, Salt & Natural Mixed Tocopherols
Fiber per serving (40gm): 3.32 gm
Protein per serving (40gm): Almost 4 gm
What Are The Various Fiber Cereal Benefits?
Also cereals are rich in protein and an important source of carbohydrates. They work as a reliable source for B group vitamins and numerous minerals including the Zinc, Copper, Phosphorus, Magnesium, Iron, and Magnesium.
Apart from just aiding and improving digestion, fiber cereals play a crucial role in the following health benefits:
- They can help you lose weight. How?
Fibers soak up water in intestines → soak up nutrients → slow down digestion → increase feeling of fullness → prevents you from compulsive eating
- They reduce blood sugar spikes. How?
High Fiber cereals and foods have lower Glycemic Index → slows down raising of sugar levels compared to refined carbohydrates
- Can alleviate constipation. How?
There is contradictory evidence here depending on the type of cereals or the type of fibers. Some fiber rich cereals aid in going to the loo, while others make matters worse! So it's best to consult with your doctor if you suffer from constipation or a gut disease like IBS (Irritable Bowel Syndrome). If you don’t, make sure you enjoy a nice healthy dose of fiber based cereals and delicious whole grain breakfasts daily!
How Much Fiber Does One Need Daily?
It is recommended that women should have about 21-25 gm of fiber per day while men need 30-38 gm per day. Make sure you consume enough water throughout your day. Fiber works best when paired with the right amount of hydration.
Found this article insightful? Visit the Monsoon Harvest Blogs to read more engaging blog posts related to health and nutrition foods. You can also visit Monsoon Harvest to buy healthy breakfast cereal online.
Frequently Asked Questions
Q1. What is the meaning of cereals in hindi?
Ans: Cereals in Hindi is called अनाज
Q2. Is cereal a soup?
Ans: No, cereal is not a soup. It is usually made of grains or whole-grains and can be had with milk, yoghurt or cooked in water.
Q3. What is fortified cereal?
Ans: Fortified cereal means cereals enhanced with nutrients
Q4. What is breakfast cereal?
Ans: Breakfast cereal is a type of whole grain often in the forms of flakes, granola, mueslis, oats etc which can be had with milk or yoghurt in the morning and had with toppings like fruits and nuts
Q5. What is the difference between cereals and pulses?
Ans: Cereals are harvested grasses while pulses are legumes
Q6. Is cereal junk food?
Ans: Cereal can be a junk food if it is excessively processed and has a lot of sugars, artificial colourings and flavouring
Q7. Does cereal make you fat?
Ans: Too much cereal can make you gain weight. As cereals are primarily carbohydrates which get converted to fats
Q8. Is cereal OK before bed?
Ans: Yes, healthy high fiber, whole grain cereals with fiber and some protein are OK as a bedtime snack