Cereal’s Gut-Health Secret: Dietitian-Approved Choices

Many people understand the basics of gut health, such as consuming fiber, staying hydrated, and perhaps adding probiotics. However, incorporating gut-friendly foods can prove difficult. Fortunately, cereal can be a convenient and healthy option, if you choose the right kind.

Fueling Your Gut with Cereal

To help simplify the cereal selection process, dietitians shared their top cereal choices for improved gut health. Their choices are both tasty and convenient and are designed to promote a happy gut and smooth digestion.

Top Cereal Choices

Nature’s Path Heritage Flakes Cereal

Nature’s Path Heritage Flakes Cereal is a low-sugar, high-fiber choice offering a good dose of whole grains. “These are a good source of fiber with 7 grams per serving, and not too high in added sugar with just 5 grams per serving,” says Melissa Altman-Traub, M.S., RDN, LDN. The cereal’s whole grains have prebiotic properties to foster good gut bacteria.

Nutrition info for 1 cup (40g) without milk: 160 calories, 1.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 31 g carbohydrates, 7 g fiber, 5 g sugar (5 g added sugars), 5 g protein, 170 mg sodium

Three Wishes Cocoa Cereal

For chocolate cravings, Three Wishes Cocoa Cereal is a good choice. “This unique cereal is made from a handful of simple ingredients, including pulses like chickpeas and pea protein,” says Lauren Harris-Pincus, M.S., RDN. It has a good amount of gut-supporting fiber and protein.

“This combo [of fiber and protein] helps stabilize blood sugar for better energy and keeps digestion running smoothly,” says Sammy Peterson, M.S., RD. The cereal is also grain-free, which is an excellent option if you are avoiding gluten.

Nutrition info for 1 cup (35g) without milk: 130 calories, 1.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 20 g carbohydrates, 3 g fiber, 3 g sugar (3 g added sugars), 8 g protein, 80 mg sodium

Seven Sundays Simply Honey Oat Protein Cereal

Seven Sundays Simply Honey Oat Protein Cereal offers 3 grams of fiber per serving. It’s a good option to promote regularity. Made from protein-rich upcycled gluten-free oats, each serving provides 7 grams of protein. It’s also low in sodium and a source of iron.

Nutrition info for 1 cup (40g) without milk: 160 calories, 5 g total fat, 3.5 g saturated fat, 0 mg cholesterol, 25 g carbohydrates, 3 g fiber, 7 g sugar (7 g added sugars), 5 g protein, 35 mg sodium

Food for Life Ezekiel 4:9 Almond Flake Cereal

Food for Life Ezekiel 4:9 Almond Flake Cereal, with its blend of sprouted whole grains, lentils, and soybeans, is beneficial for gut health, according to Adiana Castro, M.S., RDN. A ¾ cup serving offers 6 grams of fiber. The variety of plant ingredients nourishes the microbiome, and the fiber and protein contribute to lasting fullness. Sprouted grains are often easier to digest.

Nutrition info for ¾ cup (55g) without milk: 200 calories, 2.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 40 g carbohydrates, 6 g fiber, 4 g sugar (4 g added sugars), 8 g protein, 220 mg sodium

Purely Elizabeth Cinnamon Raisin Almond Cereal

Purely Elizabeth Cinnamon Raisin Almond cereal offers a blend of ingredients that support gut health. Each serving provides a full ounce of fiber-rich whole grains, such as sorghum, oats, and amaranth. It also contains chia seeds, which have prebiotic fibers. This cereal is a source of iron and is gluten-free.

Nutrition info for ⅔ cup (55g) without milk: 240 calories, 8 g total fat, 4 g saturated fat, 0 mg cholesterol, 38 g carbohydrates, 4 g fiber, 9 g sugar (6 g added sugars), 5 g protein, 100 mg sodium

Catalina Crunch Protein Cereal

Catalina Crunch Protein Cereal is a good choice for those prioritizing gut health. It has 9 grams of fiber per serving with zero sugar. Added sugar can cause issues with gut bacteria. The sugar may increase certain bacteria that promote inflammation while simultaneously reducing beneficial bacteria.

Nutrition info for ½ cup (36 g) without milk (Cinnamon Toast flavor): 110 calories, 5 g total fat, 1 g saturated fat, 0 mg cholesterol, 14 g carbohydrates, 9 g fiber, 0 g sugar (0 g added sugars), 11 g protein, 110 mg sodium

Arrowhead Mills Puffed Millet Cereal

Arrowhead Mills Puffed Millet Cereal, an organic sugar-free cereal, consists of only millet. This ancient grain has been a diet staple worldwide for centuries. It’s rich in polyphenols to promote healthy gut bacteria. Research also shows that it may aid in reducing inflammation and improve cholesterol and blood sugar.

Nutrition info for ¾ cup (14g) without milk: 50 calories, 0.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 11 g carbohydrates, 4 g fiber, 0 g sugar (0 g added sugars), 2 g protein, 0 mg sodium

Tips for Choosing Gut-Friendly Cereal

When choosing gut-friendly cereal, consider these tips.

• Focus on Fiber: Fiber supports digestion and fosters beneficial gut bacteria. Aim for cereals that have at least 3 to 5 grams of fiber per serving.
• Low in Added Sugars: High-sugar diets can harm gut health and cause inflammation. Choose cereals with little to no added sugars. If you want added sweetness, use fresh fruit.
• Seek Out Whole Grains: Whole grains like oats, barley, millet, sorghum, and quinoa provide fiber and vital nutrients for a healthy gut microbiome.
• Extra Points for Prebiotics: Prebiotic fibers can nourish the good bacteria in your gut. Some cereals are fortified with prebiotics.

Expert Analysis

Improving gut health doesn’t need to be difficult, especially with convenient, gut-friendly cereals to begin your day. Try one of these cereals for improved gut health. They are excellent for digestion, are versatile, and fit busy schedules. These cereals offer the ingredients the gut needs to thrive.