Eating bran cereal in the morning is the easiest way to obtain fiber. The Institute of Medicine recommends consuming 14 grams of fiber for every 1,000 calories. How does your breakfast cereal rate on the list in terms of grams of fiber? See below.
Research suggests that people who eat breakfast are leaner than those who skip a morning meal. Studies have reported that not eating breakfast is associated with a fourfold increase in the risk of obesity.
According to an American Dietetic Association study, people who include whole-grain cereal in their weight loss program meet nutritional requirements while losing weight. The study was based on 200 overweight males and females. Over six months, those participants who ate two servings of high-fiber cereal each day dropped the same amount of weight as their peers - an average 12 pounds - but enjoyed higher intake of dietary fiber, magnesium and vitamin B6.
Not only can high-fiber cereal help you lose weight, it also prevents diabetes, heart disease and stroke. Eating a high-fiber cereal has proven to lower insulin production and reduce blood glucose levels in people with elevated insulin levels.
Increase your intake of fiber in the morning by including apples, bananas, oranges, pears or berries on your high fiber cereal. Bran should be introduced to your diet slowly because it can produce intestinal gas and mild cramping. Drinking a lot of water is necessary when you follow a high fiber diet. Without plenty of water, fiber causes constipation.
Cereal - Serving Size - Fiber (grams)
Bran Buds - 1 cup - 36g
All-Bran with Extra Fiber - 1 cup - 31g
Fiber One - 1 cup - 28.5g
100% Bran - 1 cup - 19.5g
All-Bran - 1 cup - 19.5g
Trader Joe's High Fiber - 2/3 cup - 14g
Grape Nuts - 1 cup - 11g
Natural Bran Flakes - 1 cup - 9g
Cracklin Oat Bran - 1 cup - 8.5g
Bran Chex - 1 cup - 8g
Raisin Bran - 1 cup - 8g
Bran Buds - 1/3 cup - 7.9g
Corn Bran - 2/3 cup - 5.4g
Cracklin' Bran - 1/3 cup - 4.3g
40% Bran - 3/4 cup - 4.0g
Most - 2/3 cup - 3.5g
Wheat germ - 1/4 cup - 3.4g
Honey Bran - 7/8 cup - 3.1g
Shredded Wheat - 2/3 cup - 2.6g
Wheat n' Raisin Chex - 3/4 cup - 2.5g
Frosted Mini-Wheats - 4 biscuits - 2.1g
Wheat Chex - 2/3 cup - 2.1g
Total - 1 cup - 2.0g
Wheaties - 1 cup - 2.0g
Nutri-Grain, corn - 3/4 cup - 1.8g
Nutri-Grain, rye - 3/4 cup - 1.8g
Nutri-Grain, wheat - 3/4 cup - 1.8g
Graham Crackos - 3/4 cup - 1.7g
Nutri-Grain, barley - 3/4 cup - 1.7g
Oatmeal - 3/4 cup - 1.6g
Crispy Wheats n' Raisins - 3/4 cup - 1.3g
Heartland Natural Cereal - 1/4 cup - 1.3g
Cheerios - 1 1/4 cup - 1.1g
100% Natural Cereal - 1/4 cup - 1.0g
Tasteeos - 1 1/4 cup - 1.0g
Sugar Smacks - 3/4 cup - 0.4g
Corn Flakes - 1 1/4 cup - 0.3g
Special K - 1 1/3 cup - 0.2g
Rice Krispies - 1 cup - 0.1g
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