When did eating fiber become so popular? Your grandmother drank Metamucil, your mom ate cereal that tasted like cardboard and since you were a kid, you were told to eat plenty of beans and veggies at the dinner table.

High-fiber cereals don’t exactly have a reputation for being part of a delicious breakfast. More than a decade ago, testers described these as tasting “more like straw and less like grain.” And statistics prove it. Americans consume less than half of the recommended dietary fiber levels, which is 20 to 35 grams a day, for good health. With kids and teens, that percentage goes even lower.

But there’s good news. The days of guzzling down sawdust-like, tasteless grains out of a bowl are gone. Consumer Reports recently surveyed 18 high-fiber cereals and found seven particularly flavorful brands (which we showcase here).

Among these choices were:
• Kirkland Signature Spiced Pecan
• Kashi GoLean Crunchy Fiber Twigs, Soy Protein Grahams and Honey Puffs
• Archer Farms High Fiber
• Kellogg’s Raisin Bran Extra!
• Post Shredded Wheat Spoon Size Wheat ‘n Bran
• Great Value Raisin Bran
• Barbara’s Bakery Ultima Organic

The fact is that most of us don’t know how many grams of fiber we get from our diet on any given day. Barbara Rolls, Ph.D., author of “The Volumetrics Eating Plan,” says fiber can help us eat less, and in turn, lose weight.

"Simply doubling the amount of fiber you eat from the average of 15 grams per day to around 30 grams helps reduce calorie intake," Rolls explains. "Fiber has been shown to increase satiety, not only by lowering the energy density of foods (that is, how many calories they have per serving) but also by slowing the rate that foods pass through your digestive system."

Fiber also helps reduce blood cholesterol levels and the likelihood of type 2 diabetes and colon cancer. A study involving 10 European countries pointed out that if populations doubled their average fiber intake by making wiser food choices, their risk of colon cancer could be reduced by up to 40 percent.

Getting your daily fiber is easier than you think, and starting your day with a hearty bowl of bran is the ideal way. While today’s choices do have some sugar, eating any of these seven cereals definitely tops a bowl of Cinnamon Toast Crunch. So do your body a favor: Check out some of these improved high-fiber cereals and live a longer, healthier life.

POST SHREDDED WHEAT SPOON SIZE WHEAT 'N BRAN
8 servings per container
Calories: 200
Sugar: < 1 g
Fiber: 8g
Sodium: 0 mg

GREAT VALUE RAISIN BRAN
10 servings per container
Calories: 210
Sugar: 18 g
Fiber: 7 g
Sodium: 350 mg

BARBARA'S BAKERY ULTIMA ORGANIC HIGH FIBER CEREAL
about 6 servings per container
Calories: 170
Sugar: 9 g
Fiber: 12 g
Sodium: 280 mg

KIRKLAND SIGNATURE SPICED PECAN
19 servings per container
Calories: 190
Sugar: 11 g
Fiber: 7 g
Sodium: 100 mg

NOT SO FAST!
You may wonder how such healthy cereals can be so sweet and savory. Well, you’re taste buds and common sense are trusty guides. While these cereals are all high in fiber, a few of them are also packed with sugar. For instance, Kirkland Signature Spiced Pecan has toasted grains, nuts and seeds topped with cinnamon, honey and molasses. While this cereal does have 25 grams of dietary fiber per serving, it also has 11 grams of sugar, which is probably a little sweeter than it needs to be.

KASHI GOLEAN CRUNCHY FIBER TWIGS, SOY PROTEIN GRAHAMS AND HONEY PUFFS
8 servings per container
Calories: 140
Sugar: 6 g
Fiber: 10 g
Sodium: 85 mg

KELLOGG'S RAISIN BRAN EXTRA!
7 servings per container
Calories: 190
Sugar: 13 g
Fiber: 7g
Sodium: 350 mg

Quick Tips
Don’t be a germaphobe Try adding wheat germ or walnuts to your cereal. Wheat germ has endless nutrients, like potassium, iron, riboflavin, calcium, zinc and magnesium. The omega-3s and antioxidants in walnuts help you feel full.

ARCHER FARMS HIGH FIBER
8 servings per container
Calories: 150
Sugar: 14 g
Fiber: 10 g
Sodium: 90 mg

Quick Tips

Take Your Time Doctors recommend that when increasing dietary fiber, doing it gradually to avoid gastric distress.

Natrure’s Candy Add fruit – blueberries, orange slices, grapefruit or even raisins – to any cereal for an extra dose of natural sweetness, flavor and fiber.