Try Weetabix (which provides 3.8g of fibre per two-biscuit serving) or Shredded Wheat (6g of fibre per serving when consumer with semi-skimmed milk). Alternatively, porridge is also high in fibre at around 9g for half a cup of oats.
Tips to increase your fibre intake
Choose a higher-fibre breakfast cereal such as plain wholewheat biscuits (like Weetabix) or plain shredded whole grain (like Shredded wheat), or porridge as oats are also a good source of fibre.
Porridge is our top choice for a heart healthy breakfast – when it is made with low-fat milk or water and unsweetened. All porridge oats are wholegrains and they all contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more of it daily, as part of a healthy diet.
New research suggests that calorie-for-calorie, a serving of porridge is more filling than a bowl of oat-based cereal.
Porridge made from rolled oats, steel cut oats etc. is much better for you. Oats are a whole grain and have many proven health benefits. Be careful to avoid 'instant oats', and products with added ingredients such as sugars etc.
Consider adding some the following fibre-rich foods to your diet to help ease constipation: High fibre cereals such as: bran flakes, Weetabix, porridge, muesli and shredded wheat.
What Is A Good Source High-Fiber Breakfast? A healthy breakfast with fiber-rich foods can include healthy choices such as whole grain cereal (such as those made with bran or oats), whole-grain bread, fruits, vegetables, legumes, nuts, and seeds.
Weetabix is fortified with certain vitamins and minerals and if eaten to excess, then you could be taking in too much of these nutrients. We would recommend that an adult eats no more than four (4) Weetabix biscuits per day.
The entire bowl should come out to around 300 to 400 calories, which is enough for a satiating breakfast.
Best weetabix alternative: Aldi Harvest Morn Wheat Bisks. Best golden syrup-flavoured porridge: Quaker Oats So Simple Golden Syrup Porridge. Best special k-style cereal: ASDA Special Flakes Cereal. Best fruit & nut muesli: Lizi's Super Muesli Glow.
Cereal, Milk, and Fruit
Start with a cereal like bran flakes. Top with sliced bananas or, better yet, berries. Add milk and a handful of chopped nuts, and you're looking at a healthy, fiber-filled meal.
Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools.
Fibre rich foods include:
Wholegrains including breakfast cereals, whole wheat pasta and rice, wholegrain bread and oats. Fruit such as berries, pears, melon and oranges. Vegetables such as broccoli, carrots and sweetcorn. Peas, beans and pulses such as lentils, kidney beans and butter beans.
Bananas, rich in potassium and fiber and low in sodium, are an important component of heart-healthy diets like DASH (Dietary Approaches to Stop Hypertension) that aims for about 4,700 mg dietary potassium daily.
Raspberries win the fiber race at 8 grams per cup. Mangoes, persimmons, and guavas are also good sources of fiber: A mango has 5 grams, a persimmon has 6, and 1 cup of guava has about 9. Dark-colored vegetables.
Cheerios. These Os are a classic for a reason. “They contain a good amount of fiber and are low in sugar,” says Spetz. Because they're made from oats, Cheerios are naturally gluten-free, too, and you get a hefty serving size compared with other cereals, especially denser ones like granola.