8 High-Fiber Cereals to Help You Poop, According to Dietitians

If your digestion feels sluggish, you are not alone. Many people experience constipation or slow intestinal movements that are often influenced by nutrition. One of the most effective corrections? Eat more fiber – most people are not in the recommended 25 to 38 grams of daily fiber recommendations.

If you press time and want a quick, fiber -packed meal, muesli can be a surprisingly good choice. While some grain is more like a dessert than a healthy meal, there are many fiber -rich, nutritious options. In order to help you navigate through grain, we asked the nutritionist to share her top picks and give useful tips for choosing the best muesli to help you “go”.

1. Food for Life Hesekiel 4: 9 Sprouted Crunchy Muesli

Eating for life Hesekiel 4: 9 Sprouted Crunchy Muesli is full of fiber and nutrition. It has 6 grams of fiber, 8 grams of protein and only 1 gram added sugar per half-cup, which helps them to remain full and satisfied. Made from sprouted grains, it can be gentle for digestion.

Nutritional information for ½ cup (57 g) without milk: 180 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 35 g of carbohydrates, 6 g fiber, 1 g of sugar (1 g to sugar), 8 g protein, 160 mg sodium

2. Post with crushed wheat

Wheat crushed has passed the test of the time as a fiber -rich classic. A Two Biskuit serving offers impressive 7 grams of fiber, including 6 grams of insoluble fiber that support healthy intestinal movements. It also offers 15% of the daily value for phosphorus and 10% DV on zinc, magnesium and iron. Without sugar or sodium, it is a simple and nutritious choice. For additional fiber and flavors with fruits such as blueberries, strawberries or bananas.

Nutritional information for 2 cookies (51 g) without milk: 170 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 41 g of carbohydrates, 7 g fiber, 0 g sugar (0 g sugar), 6 g protein, 0 mg sodium

3. Bob’s Red Mill 7-grain hot muesli

Bob’s Red Mill 7 grain hot muesli is a warm, hearty option to increase your fiber intake. Made with a mixture of seven wholemeal products and seed wheat, rye, oats, tritical, brown rice, pearl barley, oat brane, packs 6 grams fiber in a ¼ cup portion. Cook it with milk for additional protein and surpass it with fruits for even more fiber and nutrition.

Nutritional information for ¼ cup (40 g) without milk: 150 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 30 g of carbohydrates, 6 g fiber, 0 g sugar (0 g sugar), 5 g protein, 0 mg sodium

4. Grape nuts

Grape nuts are made from whole grain wheat flour and painted barley flour, then baked twice and ground into their typical crispy nuggets. “I love a bowl of classic grape nuts in the morning to keep everything in motion,” says Alexandria Hardy, RDN, LDN. It adds that an ½ cup portion delivers 7 grams of fiber, including 6 grams of insoluble fiber-the type that helps you to shit.

Nutritional information for ½ cup (58 g) without milk: 200 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 47 g of carbohydrates, 7 g fiber, 5 g sugar (0 grams of sugar

5. Catalina crunch cinnamon toast muesli

Catalina Crunch Cinnamon Toast Pack both fiber and protein in your bowl with 9 grams of fiber and 11 grams of protein per ½ cup portion. It is made from root fibers, pea protein and potato fibers and contains no added sugar. Instead, it uses Monk-Obst extract, which makes it an intelligent choice for people who manage their blood sugar or follow a meal pattern with a lower carbohydrate.

Nutritional information for ½ cup (36 g) without milk: 110 calories, 5 g total fat, 1 g saturated fat, 0 mg cholesterol, 14 g of carbohydrates, 9 g fiber, 0 g sugar (0 g sugar), 11 g protein, 110 mg sodium

6. All-bran original

All-Bran-original Is a first-class choice for fiber and delivers impressive 12 grams of fiber per ⅔-cup portion fat half of your daily needs. It also has 25% of their daily iron, 10% of their daily vitamin D and B vitamins. For additional protein, 1 cup of milk adds an additional 8 grams of protein, but you could also add a ball of peanut butter or mix it with tense (Greek) yogurt.

This option contains added sugar, but this can be a worthwhile compromise for people who prefer a sweeter Kleie -Müsli.

Nutritional information for ⅔ Cup (41 g) without milk: 120 calories, 2 g total fat, 0 g saturated fat, 0 mg cholesterol, 32 g of carbohydrates, 12 g fiber, 9 g sugar (8 g to sugar), 5 g protein, 95 mg sodium

7. Kashi GO protein & fiber muesli original

Kashi GO protein & fiber muesli original Thanks to wholemeal products such as oats, hard red wheat and barley, deliver 12 grams of fiber and 12 grams of protein per serving. This combination slows down digestion, supports constant energy and promotes regular colon movements. While it contains more additional sugar than some other options, the high fiber and protein content makes it a satisfactory, good-friendly choice.

Nutritional information for 1¼ cups (63 g) without milk: 180 calories, 2 g total fat, 0 g saturated fat, 0 mg cholesterol, 45 g of carbohydrates, 12 g fiber, 9 g sugar (9 g sugar), 12 g protein, 135 mg sodium

8. Rein Elizabeth Honey peanut butter superfood muesli

Purely Elizabeth’s honey peanut butter superfood muesli There may be a sip, but it is also full of fiber. This crispy muesli offers 5 grams of fiber from oats, Sorghum, Chia -Samen and Amaranth. These old grain and seeds offer complex carbohydrates for constant energy and good -friendly advantages. For example, Sorghum is rich in fiber and resistant strength, which can help to slow down the digestion and to support more regular intestinal movements.

To double the fiber content even more, add some fresh or frozen fruits.

Nutritional information for ⅔ cup (55 g) without milk: 240 calories, 8 g total fat, 4 g saturated fat, 0 mg cholesterol, 38 g of carbohydrates, 5 g fiber, 7 g sugar (7 g to sugar), 5 g protein, 110 mg sodium.

What you should look for in a healthy muesli

When choosing a muesli, which supports digestion and regularity, the dieticians recommend looking for the label.

High in fiber

Tracy Colin, MS, RD, LDN, Recommends the selection of a muesli with at least 4 grams of fiber per serving to get closer to the daily fiber needs. Find options that contain whole grains such as wheat, oats, sorchum or barley that provide fiber and other intestinal nutrients.

However, she warns that she exaggerates it: “Some muesli can have more than 15 grams per serving. Too much fiber at once can actually backfire and be bloated or clogged,” says Colin. To support regular intestinal movements, choose grain with a mixture of fiber -rich ingredients such as whole grain products, nuts and seeds.

Low sugar

Alissa Palladino, MS, RDN, LD, CPTIt recommends checking the Nutrition facts panel and not checking more than about 10% of the daily value for additional sugar or about 5 grams per serving. Nevertheless, a small amount of sugar for those who do not like the taste of low -fiber grain can make a small amount of sugar more tasty, which is why some options on this list are somewhat higher.

Check the portion size

Hardy points out that grain sizes can vary very different – from only ¼ cup for dense muesli up to 1½ cups for lighter, peeling options such as kix. The FDA determines serving sizes based on the density of a muesli and the reference amounts (raccs). If you observe your fiber, sugar or calorie intake, it is important to check the portion size so that you do not unintentionally double your portions.

Our expert

If your digestion feels sluggish in the morning, a high fiber muesli can help to get things moving. Muesli is quickly and conveniently an easy way to start the day served with a good fiber. Regardless of whether you prefer a classic from childhood or an option with a low sugar -prisoner, look for cereals with at least 4 grams of fiber. Don’t forget to check the portion size to keep calories and sugar in check. For a simple and effective way to support regularity, stick to a favorite ever: Hochfaser-Müsli.