Americans love breakfast cereal; 53% eat at least one bowl a week. It’s food that’s fast. And if you choose right, it’s an easy way to get the health benefits of more fiber in your daily diet:

·     satiety and weight loss

·     reduced blood cholesterol

·     easier bowel movements

·     better glucose control and reduced diabetes risk

I’m sure I don’t have to tell you to skip the Marshmallow Fruity Pebbles (18 grams of added sugars, 0 fiber), but if you’re looking for a healthy morning meal that’s quick, here are eight cereals high in hunger-satisfying fiber and protein.

1.   Steel-Cut Oats

Minimally processed and with 0 sugar, oats are low on the glycemic index, meaning they likely won’t raise your blood sugar (glucose) as high as other cereals. A serving contains 6 grams of protein and 5 grams of fiber, 3 of which are the soluble kind that reduces cholesterol and glucose.

2.   Ezekiel 4:9 Flax Sprouted Crunchy

Made with sprouted lentils and soybeans, this filling cereal packs 7 grams of fiber and 8 grams of protein.

3.   Kashi GO Honey Almond Flax Crunch

It has 10 grams of added sugars, but 5 grams of soluble fiber (8 total fiber grams) and 9 grams of protein. The flaxseed adds plant-based omega-3 fats.

4.   Original Cheerios

Arguably the most popular cereal in the United States, it contains 2 grams of heart-healthy soluble fiber out of 4 total, 5 grams of protein, and just one gram of added sugar. Eating protein, such as an egg, before the cereal will slow the absorption of the carbs, stabilizing glucose and keeping you full longer. Or try adding a handful of Cheerios to a bowl of unsweetened Greek yogurt.

5.   Uncle Sam Original Whole Wheat Berry Flakes and Flaxseed

This cereal packs 10 grams dietary fiber. Combined with 8grams of protein, and the alpha-linolenic acid (ALA) omega-3s from the flaxseed, Uncle Sam’s cereal is one of the best for supporting heart and brain health.

6.   Post Raisin Bran

This classic bran cereal delivers 8 grams of fiber and about 5 grams of protein. Just be aware that it’s high in carbohydrates (48grams) and sugars (20 grams) due to the raisins and 9 grams of added sugar.

7.     All-Bran Original

At 12 grams, All-Bran is the highest in fiber on this list;3 grams are soluble fiber. Protein: 5 grams. Added sugars: 8 grams.

8.   Grape Nuts

A ½-cup serving of Grape Nuts provides 7 grams of fiber (1g soluble) and 6 grams of protein. Though high in carbohydrates (47 grams), it contains no added sugars. This cereal is another great topper for Greek yogurt. I like to add a few scoops along with some blueberries.

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