I am trying to be healthier but I haven’t made any drastic changes such as becoming vegetarian or vegan, a raw food diet is not for me and so on and so forth. But what I have done is made a few changes and add foods that will help me be healthier such as a fiber rich diet. This is where cereal comes in.
Unfortunately, people do not eat enough fiber of which the daily requirements are about 25 grams for women and 35 for men. Fiber will not only protect you against various diseases and conditions including various cancers but it can also help you lose weight because fiber is the most filling food which will prevent you from overeating or becoming hungry too quickly.
Healthy bowel movements are also important and fiber helps with this. All that constipation or straining in order to have a bowel movement is just not good for you.
Previously, my main source of fiber was from flaxseeds which are very important for health and well-being (one of the benefits is that they can help reduce the risk of breast cancer because of the lignans they contain). Although I still include flaxseeds in my diet and they are a great source of soluble and insoluble fiber in addition to other important vitamins and minerals, the recommended serving size which is about 2 tablespoons does not contain enough fiber (4g) which is much less than the daily requirements of at least 25 grams of fiber and it is really not advisable to eat flaxseeds in quantities higher than the daily recommended serving sizes.
Even when I would eat three to four tablespoons of flaxseeds, it was not enough and while I try to eat more fruits and vegetables and other fiber rich foods like beans, I just do not eat enough on a daily basis of these foods to make up the difference.
And then I discovered the wonders of cereal. This is one food that will help you knock out the majority of your daily fiber requirements making it much easier to attain the 25 grams of fiber daily with your other meals that you eat for the rest of the day. What is this amazing food?
The amazing cereal!
But not the ones filled with puzzles, toys, high amounts of sugar, etc. I discovered that there is a special kind of cereal that should be part of my diet and is easy to be missed as you walk down the cereal aisle at your local grocery store. This special cereal is packed with many healthful benefits including being a great source of fiber.
Another benefit of certain types of cereal besides being an excellent source of fiber is that many are fortified with many vitamins and minerals that are important for promoting general health and well-being.
Many are fortified with vitamins and minerals such as folic acid which helps prevent birth defects, vitamin D, vitamin B12, vitamin C, iron, calcium, zinc, etc.
A fiber rich diet is very important and cereal is not only a great way to start the day but to also get the important nutrients you need to meet most of your daily vitamin and mineral requirements.
Tips on getting the most when eating cereal
- Make sure that you read the labels on the cereal boxes to ensure that you get the healthiest hot or cold cereal to add to your fiber rich diet.
- Consider buying more than one type of cereal so that you can mix and match especially if you pick out certain cereals that are not as appetizing to eat despite containing many of the previously mentioned benefits. I mix one serving size of Fiber One Original Bran Cereal which contains 14 grams of fiber per serving and no sugar with half a serving size of Fiber One Honey Clusters which per serving contain 10 grams of fiber and 9 grams of sugar (although since I halve the serving size, I only get 4.5 grams of sugar while still giving me an additional five grams of fiber but it still gives me just enough sweetness that I don’t need to add any sugar or other types of sweeteners).
- While some of these healthy cereals may contain sugar, the benefits far outweigh the negatives but do make sure that the sugar content is reasonable and not more than 8 or 9 grams per serving size. If you can halve the serving size as I did above, you will be getting even less sugar but just enough sweetness to make eating the cereal enjoyable.
- Look for cereal that contains at least 5 grams of fiber although if you select the Fiber One brand, you will be getting cereal that contains most of the day’s daily fiber needs as shown above but there are certainly other brands of cereal which although they may not contain as much fiber as the Fiber One brand, still contain significant amounts such as Kashi, Wheeties, Cheerios, Uncle Sam, etc.
- I can’t remember the last time I had dairy milk because it contains many unhealthy properties, so you may also want to use like I do alternatives such as soy milk, almond milk, etc to add to cold cereal. Make sure that you drink up all the milk that remains in the bowl since vitamin B12 is absorbed by the milk when it is added to the cereal.
- You also want to ensure that the first ingredient on the ingredient list includes the word “whole grain” as this signifies that the cereal is a rich source of fiber.
- To add more oomph to your cereal, you can add various fruits to hot or cold cereal if desired such as strawberries, bananas, berries, etc for even more healthful benefits.
- You can eat cereal at any time and not just for breakfast. Because of the high fiber content, cereal will fill you up quicker so you can eat it for lunch, for dinner, as a snack, etc. You can even add cereal to trail mix as well as so many other ways that you can eat cereal.
A fiber rich diet is important for maintaining your general health and well-being in addition to reducing your risk of various chronic diseases. Cereal will help you meet your daily fiber requirements. I don’t see myself ever going a day without my cereal. It is now a staple part of my day. In addition to the many healthy benefits of fiber, you just feel great when you have healthy bowel movements because of fiber.