Cereal can be a quick, convenient way to load up on nutrients for better gut health.

However, some brands are better for gut health than others.

These dietitian-approved cereals are rich in gut-supporting fiber and prebiotics yet low in added sugars.

When it comes to gut health, most of us know the basics: eat more fiber, stay hydrated and maybe throw in some probiotics for good measure. But let’s be honest. Getting enough gut-friendly foods can be a challenge, especially when life gets busy. That’s where cereals can swoop in to save the day. Yes, the same trusty breakfast staple you’ve enjoyed since childhood could be your secret weapon to better gut health, provided you’re picking the right one.

To help you cut through the cereal aisle clutter, we asked dietitians to share their go-to cereals for better gut health and digestion. Their choices are tasty and convenient and can help keep your gut happy and your digestion running smoothly.

1. Nature’s Path Heritage Flakes Cereal

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Nature’s Path Heritage Flakes Cereal is a low-added-sugar, high-fiber cereal that can add a good dose of whole grains to your routine. “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. “They’re tasty and crunchy with a variety of organic whole grains like wheat, spelt, barley and quinoa.” Another bonus: This cereal’s hearty whole grains have prebiotic properties, which can help support more 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

2. Three Wishes Cocoa Cereal

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Next time you’re craving chocolate, grab a bowl of Three Wishes Cocoa Cereal. “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. “One cup packs 8 grams of plant-based protein, only 3 grams of added sugar and is a good source of gut-supporting fiber at 3 grams per serving.”

The result: “This combo [of fiber and protein] helps stabilize blood sugar for better energy and keeps digestion running smoothly,” says Sammy Peterson, M.S., RD. Because it’s grain-free, it’s also a top choice if you’re 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

3. Seven Sundays Simply Honey Oat Protein Cereal

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Seven Sundays Simply Honey Oat Protein Cereal gives you 3 grams of fiber per serving. So, it’s a great way to help keep things moving smoothly and promote regularity. That’s not the only reason to pour a bowl of this crunchy oat cereal. Made from protein-rich upcycled gluten-free oats, each serving delivers 7 grams of protein to fend off mid-morning hunger pangs. It’s also super-low in sodium and provides a healthy dose 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

4. Food for Life Ezekiel 4:9 Almond Flake Cereal

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Food for Life Ezekiel 4:9 Almond Flake Cereal’s fiber-rich mix of sprouted whole grains, lentils and soybeans spells good news for gut health, says Adiana Castro, M.S., RDN. Just ¾ cup gives you 6 grams of fiber. That’s 21% of the 28-gram Daily Value. “The variety of plant ingredients helps nourish the microbiome, while the high fiber and protein content promote lasting fullness,” adds Castro. “Additionally, sprouted grains are often easier to digest, making this a gentle and satisfying option.”

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.

5. Purely Elizabeth Cinnamon Raisin Almond Cereal

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Purely Elizabeth Cinnamon Raisin Almond cereal isn’t just sweet and crunchy. It’s packed with ingredients that support gut health. Each serving delivers a full ounce of fiber-rich whole grains like sorghum, oats and amaranth. It also contains chia seeds, which boast prebiotic fibers to help your good gut bacteria flourish. In addition, it provides a bonus 25% of the DV for vitamin D per serving, is a good 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.

6. Catalina Crunch Protein Cereal

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When gut health is a goal, Catalina Crunch Protein Cereal checks all the boxes. In addition to 9 grams of fiber per serving, it contains zero sugar. What does sugar have to do with gut health? Research has found that eating lots of added sugar may cause harmful changes in gut bacteria. That’s because sugar may increase certain bacteria that promote inflammation while simultaneously reducing beneficial bacteria that help protect the gut lining and support immune health.

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.

7. Arrowhead Mills Puffed Millet Cereal

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Arrowhead Mills Puffed Millet Cereal is an organic sugar-free cereal that contains only one ingredient: millet. While millet may not get as much attention as other whole grains, it should. This tiny yet powerful grain has been a staple in diets around the world for centuries. It’s rich in compounds called polyphenols that help promote the growth of healthy gut bacteria. And that’s not the only reason to add millet to your cereal rotation. Research reveals it may also help reduce inflammation and promote healthier 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.

What to Look For in a Gut-Friendly Cereal

Next time you’re shopping for a gut-healthy cereal, keep these four tips in mind.

Focus on Fiber : Fiber helps regulate digestion and promotes the growth of beneficial gut bacteria. Yet few of us get enough of it. Look for cereals that contain at least 3 to 5 grams of fiber per serving.

: Fiber helps regulate digestion and promotes the growth of beneficial gut bacteria. Yet few of us get enough of it. Look for cereals that contain at least 3 to 5 grams of fiber per serving. Low in Added Sugars : A diet high in added sugars can disrupt gut health and promote inflammation. Choose cereals with little to no added sugars. If you like a touch of sweetness, consider adding fresh fruit to your cereal bowl instead.

: A diet high in added sugars can disrupt gut health and promote inflammation. Choose cereals with little to no added sugars. If you like a touch of sweetness, consider adding fresh fruit to your cereal bowl instead. Seek Out Whole Grains : Whole grains, such as oats, barley, millet, sorghum and quinoa, provide fiber and essential nutrients to help maintain a healthy gut microbiome.

: Whole grains, such as oats, barley, millet, sorghum and quinoa, provide fiber and essential nutrients to help maintain a healthy gut microbiome. Extra Points for Prebiotics: Prebiotic fibers can help nourish the good bacteria in your gut. Some cereals are fortified with prebiotics like inulin or contain natural prebiotics from ingredients like chia seeds.

Our Expert Take

Improving your gut health doesn’t have to be a daunting task, especially when you have tasty, convenient, gut-friendly cereals to start your day. So, try one of these seven cereals for better gut health. Not only are they great for your digestive health, they’re also convenient and versatile, fitting seamlessly into even the busiest schedules. Whether you’re looking for a fiber boost, plant-based protein or low-sugar option, these cereals will give your gut the ingredients it needs to thrive.