Fiber is important for health and weight maintenance as it promotes satiety and satiation without contributing a calories. Fiber takes longer to digest generally so it helps prevent blood sugar spikes and can also help remove cholesterol from the body. Fiber has more recently been shown to help support a healthy gut microbiome and is important for gut health. In the nutrition world, fiber is about as good as it gets as it provides a whole host of benefits, especially if it comes from whole foods like whole grains found in breakfast cereals. So whether you’re new to adding fiber to your diet or you are looking for new high fiber cereals to add into your regimen, below you’ll find the best 10 vegan cereals with a significant amount of fiber. The entire list is considered high fiber but it is ranked with the highest fiber cereal being at the bottom or in the number one position. If you are new to adding fiber into your diet, it would be recommended to go slowly, drinking plenty of water, and move your body. If you have any questions about fiber or the cereals below, be sure to write a comment. As a plant-based vegan registered dietitian, I would love to help you out any way that I can!
Best 10 High Fiber Vegan Cereals
What We Love: If you’re a kid at heart, you’ll love Love Grown Comet Crispies that are reminescent of Cocoa Krispies but with a much better nutrition panel and ingredient list! There are four grams of fiber in this sweet cereal that will be loved by kids and adults alike. Plus, it’s lower in sugar than many “sugary” cereals targeted at the little ones with nine grams of total sugar/nine grams of added sugar per serving. Find Love Grown Comet Crispies Cereal HERE.
Considerations: If you’re looking for a no added sugar cereal or a very low sugar cereal, this is not the option for you as it does have nine grams of added sugar – but it is quite delicious – especially with a banana!
What We Love: Gluten and Wheat free, Qi’a is a vegan cereal that is seed based with buckwheat groats, chia seeds, and hemp to provide a whopping 6g of protein and 4g of fiber per serving. The serving size is TINY in comparison to other cereals – only two tablespoons! So while it seems like there’s not a ton of fiber, this is a great cereal to mix into another one to increase the protein, fiber, and omega-3 fatty acids. We like to mix it into a bran, whole wheat flake, or other more neutral cereal to add a bit of sweetness and crunch. Check out Qi’a Superfood Cereal HERE.
Considerations: This is more of a cereal topper than a stand alone cereal. If you ate a big bowl of this – you would be super stuffed from the fiber and that would not be recommended – especially if you are slowly adding fiber into your diet.
What We Love: This organic blend of vegan whole food ingredients like buckwheat, pumpkin seeds, chia seeds, almonds and more is also officially a Low FODMAP food for anyone with IBS/IBD and on a Low FodMap diet. This cereal does not contain any added sweeteners but does contain goji berries and coconut for added flavor. This cereal is full of texture and variety and developed by a small family business in Vermont! Find Blend 11 Low FODMAP cereal HERE.
Considerations: Because this cereal is organic and tested by Monash University to be certified Low FODMAP, it is on the pricier end for vegan high fiber cereals but if you’re looking for a grain free option, Blend 11 is great.
What We Love: Puffins cereal is one of the original “natural” cereals that’s both sweet and healthy for you. With only 6g of sugar and 6g of fiber, this cereal keeps you full and satisfies the sweet tooth without being crazy sweet. That mens it’s great for kids and adults alike. There is a decent amount of protein – 3 grams of protein per serving and with a cup of unsweetened soy milk, you’d have a 10g protein breakfast that is also high in fiber and equally tasty! Check out Puffins HERE.
Considerations: It is a corn based cereal for the most part and the corn is not organic or non-GMO certified if that is a point of interest for you or your family.
What We Love: Food For Life makes many incredible sprouted grain products from breads to english muffins to cereal. This vegan sprouted cereal has 6g of fiber from wheat, barley, flaxseed, lentils, spelt, and soybeans. All of the grains and beans are sprouted and organic so you can ensure clean ingredients entering your body with each bite. This high fiber vegan cereal is also high in protein with 8g of protein per serving so it will keep you satisfied and satiated until lunch time – because there’s nothing worse than a grumbling belly at 10am! Find Food For Life Ezekiel Sprouted Grain Cereal HERE.
Considerations: There are absolutely no added sugars and no sugar in this cereal at all. Which we think is great here at The Vegan’s Pantry but if you’re used to sweet cereals, this one may be a bit too bland for you and you may want to consider adding fruit – which would also add more fiber!
What We Love: It tastes like peanut butter heaven in each crunchy sweet bite but it also packs 6g of fiber and 10g of protein per serving! Most of Kashi cereals are vegan and many are high fiber but the Kashi GO line relies on whole grains like red wheat, barley, brown rice, and rye. There are no added vitamins and minerals but there is still a good source of iron, magnesium, and phosphorus from the whole grains. Find Kashi GO Peanut Butter Crunch Cereal HERE.
Considerations: Kashi Go Peanut Butter Crunch is high in protein as well as fiber but the first ingredient is soy flakes – where most of the protein comes from and it’s a non-organic soy flake. This isn’t going to be a consideration for everyone, but it may be a consideration for you.
What We Love: This Kashi cereal is organic (unlike the other two on this list), which means that you can rest assured there are no harmful pesticides or insecticides that reach your delicious bowl of breakfast cereal. The Cinnamon Harvest shredded wheat squares are bursting with a hearty whole grain flavor and just a tender hit of cinnamon and sugar. This cereal works great as a snack dipped into nut butter or mixed in with other cereals for a nice texture. Plus, with 7 grams of fiber and 7 grams of protein, Kashi Organic Cinnamon Harvest is a breakfast cereal you can feel good about eating and you’ll know it’ll help keep you full and healthy. Check out Kashi Organic Cinnamon Harvest Breakfast Cereal HERE.
Considerations: Like other shredded wheat cereals, Kashi Organic Cinnamon Harvest doesn’t stay crunchy in your favorite milk very long. So while it’s a high fiber vegan cereal through and through, it’s not going to be one that you enjoy as much if you prefer a super crunchy and nutty texture.
What We Love: Our last Kashi Cereal to make the list, the Kashi Go Chocolate Crunch cereal makes chocolate ok for breakfast! With a stellar 9 grams of fiber and 10 grams of protein per serving, this cereal adds in the nutrition to the chocolatey goodness you dream of for breakfast. There is a very similar ingredient list as the other Kashi GO cereal on this list including having the same amount of sugar per serving (10 grams of sugar per serving). Scoop your spoon into Kashi Go Chocolate Crunch Breakfast Cereal HERE.
Considerations: Much like the first Kashi cereal on this list, soy flakes are indeed the first ingredient as well here and they are not organic or non-GMO if that is a concern or consideration for you when selecting breakfast cereals or plant-based foods in general.
What We Love: Uncle Sam is one of the original high fiber cereals on the market! With a whopping 10 grams of fiber and 8g of protein, it is a nutritional bang. What’s better yet is that there are only FOUR ingredients. So in a world with lengthy ingredient lists and a bunch of added sugars, oils, salt, or preservatives, Uncle Sam is a clean and simple wholesome high fiber breakfast cereal that you can eat as is or add into other breakfast cereals for a nutritional boost. Check out Uncle Sam Wheat Berry Flake Cereal HERE.
Considerations: Like many high fiber natural cereal, Uncle Sam has a warm wholesome grain taste and slightly crunchy flake texture but is not a sweet cereal at all with no added sugars. So, if you like sweet breakfast cereal, add a small dab of maple syrup or better yet – throw in some blueberries!
What We Love: With only eight mostly organic ingredients, Nature’s Path Smart Bran is another simple and straightforward hearty high fiber vegan cereal. There are 17 grams of fiber and 4 grams of protein per serving – so if you are trying to add fiber into your diet, this cereal is a great and easy start! Because of the whole organic grains, there is also 15% of the iron RDA for the day – and that’s without any additional iron that is sometimes added into breakfast cerals. The little pellet like cereal is crunchy but not so crunchy that you’ll break a tooth and has an overall very pleasant taste – so much so that it doesn’t taste like it has that much fiber! Find Nature’s Path Smart Bran HERE.
Considerations: Unlike some of the other cereals on the list, this high fiber cereal does contain added sugar – 8 grams to be exact. This is not a large amount but if you are trying to avoid added sugar and look for a high fiber cereal, you may want to chose differently.
High fiber cereals are everywhere but it’s just a matter of looking closer to make sure they aren’t filled with a bunch of added ingredients and they are still plant-based as many cereals contain milk derivatives or more commonly, honey. Fiber is a great nutritional boost that helps keep you full and satiated, thereby promoting a healthy weight as well as a host of other nutritional benefits. If you’re looking for a high fiber breakfast cereal, which one do you plan on trying first?? Comment below and let us know!