If you eat shredded wheat cereal as part of a high-fiber diet, your body may have trouble absorbing thyroid drugs such as levothyroxine. However, it is usually not fortified, so it is lower in some vitamins and minerals compared to some other cereals. You also get 8 grams of protein and only 3 grams of added sugar., With 18 grams of fiber per serving, its jammed with insoluble fiber that can do wonders for regularity, as well as fend off hunger, Retelny said. Sprinkle it over your oatmeal, eat a bowl of bran cereal, or make a batch of bran muffins. Whole wheat, in particular, has many benefits for your health. BMC Gastroenterology. 2018;10(11):1727. . NCWS occurs in people who experience these symptoms in the presence of any wheat compound. Readers ask: When I Eat Shredded Wheat? Gannon also advocated for hydration. Added sugars are those that are added to food during processing. It should be noted: Glycemic index scores for foods often vary from study to studyand interestingly,from person to person. Amer suggested looking for a cereal with fewer than 5 grams of added sugar and at least 5 grams of fiber per serving. "The raisins add fiber and sweetness. Why is shredded wheat bad for you? - idswater.com "Research shows that psyllium husk can help lower cholesterol levels by increasing the amount of cholesterol that gets excreted with waste.". As explained in the Whole Grain Hierarchy video by Brenda Davis, RDN, shredded whole grain cereals may not be quite as healthy and low-GI as in-tact whole grains. The bottom line. It can make it even more challenging when nutritional science is contradictory. But theres something else to consider when thinking about sugar content, too: Glycemic index (GI). Did you know that unsweetened almond milk is only about 30 calories per cup? Below, well explore the details of shredded wheats nutrition benefits. Thats actually 72% more than the amount that cultivated blueberries provide, she said. Having a bowl of whole-grain and high-fiber breakfast cereal, such as oatmeal, oat squares, bran flakes or shredded wheat, can reduce your chance of developing high blood pressure, Harvard researchers recently found. Given that fiber is found in so many breakfast staples like fresh fruit and whole grains, your morning meal is an optimal time of day to score some of the fiber your body needs. It is also a good source of vitamins and minerals. Wheat also contains the carbohydrate fructan. On the other hand, berries and citrus fruits, such as oranges and grapefruit, contain less fructose, making them easier to tolerate and less likely to cause gas. The diet also recommends that you eat a healthy diet and exercise regularly. Fast and fried food is low in Fiber is good for healthy digestion and helps you stay full. Part of HuffPost Food & Drink. By entering your email and clicking Sign Up, you're agreeing to let us send you customized marketing messages about us and our advertising partners. She has written multiple books focused on living with irritable bowel syndrome. 1. Ill end by comparing shredded wheat to Weetabix and oatmeal to see which is truly best. Can Chickens Eat Wheat? - Four Leaf Farm Shredded Wheat is known for its health benefits in humans. A common mistake people make is to eat a large serving of fiber cereal, but not to drink enough water. Amer said this high-fiber, lower-sugar choice will keep you full much longer than lower-fiber options. 12 Most of the wheat that is being consumed in the modern diet has been refined. 5. As scientists worry about closing the fiber consumption gap, many of us probably could use a bowl of Colon Blow right about now. "That means zero added sugars, colors, or other unwanted additives," Wong says. While you should balance shredded wheat cereal with whole foods like fruit, this versatile staple can be part of a highly nutritious diet. And even if not, then alternating regularly could also be nutritionally beneficial for keeping more variety in your diet. "Because shredded wheat gives you a good dose of fiber and protein, it will likely keep you full longer than cereals that have fewer nutrients and more sugar.". doi:10.14309/ajg.0000000000000099, Biesiekierski JR, Peters SL, Newnham ED, Rosella O, Muir JG, Gibson PR. Shredded wheat is a whole grain cereal that is packed with nutrients. Consequently, it is commonly described as "the silent awesome." . One serving contains 14 grams of insoluble and 8 grams of soluble fiber, for a total of 22 grams, or 79% of your daily value. They add extra calories to your diet without the nutritional value you find in foods that have naturally-occurring sugars say, an apple that also has plenty of fiber and other nutrients. "It can add up pretty quickly, so I usually recommend people try to find cereals with minimal added sugars," Kharlamenko says. "Grape-Nuts has zero grams of added sugar, which is hard to come by in a cereal while containing only four ingredients," Johnson says. This indicates that shredded wheat is superior than oatmeal if you're seeking to limit your carbohydrate intake. Find many great new & used options and get the best deals for Never Eat Shredded Wheat, Somerville, Christopher, Used; Very Good Book at the best online prices at eBay! Certainly, BHT is an ingredient commonly associated with processed, packaged food. Your Health is a FREE e-newsletter that serves as your smart, simple connection to the world-class expertise of Johns Hopkins. Soluble fiber, found in foods like oat bran, barley, nuts, seeds, and fruit, attracts water and turns to gel during digestion, slowing your GI system down. According to the USDA, a one-cup serving of shredded wheat cereal will give you: The benefits of shredded wheat are endless. It is estimated that approximately 5% of people around the world have a gluten-related disorder, which encompasses celiac disease, wheat allergy, and non-celiac gluten sensitivity (NCGS). Starting your morning with shredded wheat cereal is a great way to aim for the amount of fiber you need each day, which is between 25 and 38 grams for adults, per the Academy of Nutrition and Dietetics. Both of these qualities are thought to play a role in the IBS symptoms of abdominal pain, bloating, and the motility problems of constipation and diarrhea. One serving of shredded wheat has 5 grams of dietary fiber, which is almost half of the recommended daily intake of 25 grams per day. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. CAn a Type 2 Diabetic Eat Shredded Wheat - My Diabetes Day No content on this website is intended to diagnose, cure, treat, or prevent any disease or health condition. So, plant-based foods (like 100% whole wheat cereals, including shredded wheat) do not have cholesterol. Shredded wheat is a good food to include in a weight loss diet. You can add protein to your breakfast by combining shredded wheat cereal with other nutritious ingredients. productslearn more about Millions of Americans have an allergy to wheat, which can cause symptoms like a stomach ache or rash after eating foods that contain wheat (like shredded wheat cereal). Shredded wheat also contains soluble fiber, which can help lower LDL cholesterol levels. Some cereals are classic for a reason, and that includes Post Shredded Wheat, arguably the OG of high-fiber cereals, with 8 grams of fiber per serving. Follow these tips the next time you pick up a box of hearty, nutritious shredded wheat cereal. This means that its bran and germ have been removed. Wheat Germ: Benefits and How to Incorporate it in Your Diet - WebMD The American Heart Association recommends whole grains and fiber in general, but soluble fiber is extra good. Most of the wheat that is being consumed in the modern diet has been refined. Protein is found in virtually every part of your body, and makes up the enzymes responsible for chemical reactions and hemoglobin that carries oxygen in the blood, per the Harvard T.H. However If You Are Looking For A Healthy Option Whole Grain Shredded The outer layer of the wheat kernel is a fiber force with a . This 1-hour presentation makes things clearfinally. Meshulam encouraged fiber-seekers to look for expanded ingredient lists that include things like wheat bran, flaxseeds, chia, chickpeas, oat bran, cassava root, pea protein and beans. This is thebest vegan multivitamin Ive foundin my 14 years of being vegan. Read our, 9 Signs That Your Stomach Issues May Not Be IBS, Testing for Gluten Sensitivity and Celiac Disease, Why Sourdough Bread May Be an Option If You Have IBS. The average American eats only 15 grams of fiber a day, well below the Food and Drug Administration recommendation of at least 28 grams. Nutrition Facts. So shredded wheat is good for your heart in that way, too. Celiac disease (CD) is an autoimmune disorder, where the body attacks certain intestinal cells in the presence of gluten. In that case, eating shredded wheat every day would obviously not be good. Ground flaxseeds, with about 2 grams of fiber per tablespoon, allow the body to absorb the nutrients more readily than by eating the whole flaxseeds, which are harder to digest and may pass through the digestive system whole, RDN, told HuffPost. Another classic offering, Kellogg's All-Bran packs a serious punch when it comes to fiber, according to Johnson. Why You Should Probably Stop Eating Wheat - Seeker To preserve the natural wheat flavor, BHT is added to the packaging material. Does nutrition ever seem confusing? Restriction of FODMAP in the management of bloating in irritable bowel syndrome. "It has 90% of the recommended daily value of iron and folate and is an excellent source of other vitamins and minerals including zinc, thiamin, niacin, vitamin B6, and phosphorous.". Add sweetness to your shredded wheat with fresh fruit (like bananas or strawberries) or dried fruit (like raisins or apricots), per the American Heart Association. Leafy Greens. That being said, some people may want to avoid it. Foods that help digestion: What to eat and avoid - Medical News Today Amer is a big fan of berries, noting they are some of the highest-fiber fruits. NCGS is also sometimes referred to as non-celiac wheat sensitivity (NCWS). Made from whole wheat that has been shredded, this snack is high in fiber and low in sugar. The U.S. Department of Agriculture recommends the consumption of whole-grain products, including whole-grain wheat, as an important part of a healthy diet. As any dietitian will tell you, if you cut enough calories, virtually any diet can lead to weight loss at least in the short-term. The ACG does not recommend routine food allergy testing, citing low sensitivity of allergy tests. Sugar creates a suitable environment for bad bacteria in the gut, and this bacteria then kills off the good bacteria and negative health effects ensue.". So, shredded wheat can be considered good for cholesterol, as it is free of saturated fat, trans fat, and dietary cholesterol, and it also contains soluble fiber. Carbohydrates are important to your . MORE Top 15 Where To Buy Dogs Philippines Lastest Updates Keywords: These have 7 grams of belly-filling fiber from organic whole wheat and flaxseeds, Meshulam said. This brand is made from a blend of rolled oats, whole-grain wheat flakes, crunchy hazelnuts, almonds, and raisins. is shredded wheat good for digestion - s161650.gridserver.com Theres no one magic food, but if you enjoy breakfast cereal, its a great place to add a fibrous punch to your day, added registered dietitian nutritionist Chelsey Amer, adding that doing so can help you hit the daily recommendation for fiber. 2023 Dotdash Media, Inc. All rights reserved. Here are the 19 best foods to improve your digestion. This blog is reader supported. And 28 to Add to Your Diet, Health Benefits of OatmealExplained by a Nutritionist, Eating a Low-Fiber Diet for a Crohn's Disease Flare, 13 of the Best Foods to Help Reduce Bloat and Boost Metabolism, Most Americans Aren't Eating Enough Whole GrainsHere's How to Add More to Your Diet, Are Bagels Healthy? Researchers have been conducting studies to see if a subset of IBS patients actually has NCGS instead. Fructan has been shown to have an osmotic effect within the gut, meaning it increases the amount of fluid, as well as increasing gas production through fermentation by gut bacteria. Wheat & grains stress the digestive system in three ways: 1: Firstly when grains are consumed, the two proteins in gluten (gliadin and glutenin) are broken down. If you add a whole bunch of sugar, that could make either of them unhealthy. Other whole-grain cereals, such as Weetabix and Grape Nuts, have more iron because they are fortified with added iron. Adding a big scoop of these high-fiber, brain-helping berries is a great way to start the day. Some people assert that eating grain is a relatively new phenomenon, and that our bodies were not evolved to properly digest foods such as wheat. Chan School of Public Health: "Protein", American College of Allergy, Asthma & Immunology: "Wheat Allergy", Consumer Reports: "Food and Drug Interactions You Need to Know About", American Heart Association: "Tips for Cutting Down on Sugar", USDA MyFoodData: Frosted Shredded Wheat Cereal, Nutrition Bulletin: An investigation of the effectiveness of ready-to-eat breakfast cereals in weight loss: comparison between single and mixed varieties, Harvard Health Publishing: Making one change getting more fiber can help with weight loss, Nausea, stomach cramps, indigestion, vomiting or diarrhea, Anaphylaxis (a potentially fatal life-threatening reaction that can send the body into shock). IBS vs. Celiac Disease vs. Gluten Sensitivity: How Do I Know Which One I Have? This is the best free video training Ive found on plant-based nutrition. We are so worried about our bowels. Is Shredded Wheat Healthier Than Oatmeal? "I wouldn't recommend making shredded wheat cereal your primary source of food in the morning every day," Kharlamenko says. Look for ingredients like oats or psyllium, which contain both kinds of fiber. She recommends trying a gluten-free option if youve experienced bloating from fiber. The Problem of Eating Wheat in IBS - Verywell Health Ready-to-eat breakfast cereals like shredded wheat cereal have been shown to aid weight loss, per February 2009 research in Nutrition Bulletin. That is over five times as much fiber as Corn Flakes, or 13 times as much fiber as Rice Krispies. Ground flaxseeds, with about 2 grams of fiber per tablespoon, allow the body to absorb the nutrients more readily than by eating the whole flaxseeds, which are harder to digest and may pass through the digestive system whole, RDN Jerlyn Jones told HuffPost. Get Poop Like A Champion for $11.97. When gut bacteria ferment fiber, they produce short-chain fatty acids. Wheat bran, the outer layer of the wheat kernel, is a fiber force with a whopping 25 grams per cup, and studies show it can relieve constipation and improve digestion. "Every two-thirds cup of this cereal provides 7 grams of fiber or 25% of the daily value," she explains. What to Eat at Chipotle With Food Allergies and Intolerances, A review on the gluten-free diet: Technological and nutritional challenges, Diagnosis of gluten related disorders: Celiac disease, wheat allergy and non-celiac gluten sensitivity, ACG clinical guideline: Management of irritable bowel syndrome. Its basically just whole wheat. Many people wonder if shredded wheat cereal is healthy, but it depends on the type you buy. Dietary effects on microbiota-new trends with gluten-free or paleo diet, Gluten-free diet and its 'cousins' in irritable bowel syndrome, Elimination diets for irritable bowel syndrome: Approaching the end of the beginning, No effects of gluten in patients with self-reported non-celiac gluten sensitivity after dietary reduction of fermentable, poorly absorbed, short-chain carbohydrates, Non-celiac gluten sensitivity has narrowed the spectrum of irritable bowel syndrome: A double-blind randomized placebo-controlled trial. Post isn't the only brand of shredded wheat on store shelves; you can also score a win with Barbara's Shredded Wheat. 6 Low-Carb Cereals Dietitians Recommend for a Filling Breakfast, Harvard T.H. There is not much of a comparison in the sugar category between these two kinds of cereal. RDN Vicki Shanta Retelny suggested looking for whole grains as an ingredient on the cereals nutrition facts panel. Find more COVID-19 testing locations on Maryland.gov. 2015;7(6):4542-4554 doi: 10.3390/nu7064542. Are Shredded Wheat Good For Diabetics - diabetes-faqs.com Get things moving in the morning with high-fiber options that promote plenty of pooping. The 19 Best Foods to Improve Digestion - Healthline It is also low in calories and fat. Cereals ready-to-eat, post, spoon-size. Looking for a sign that its time to take charge of your diet? "Fiber plays many roles in the body and is ultimately responsible for removing waste," Georgia-based nutritionist Trista Best, RD, tells Health. There should be no problem for most people eating shredded wheat every day. Consuming too much fiber can cause cramping, intestinal gas and flatulence, and bloating. Although they are rich in nutrients, they are also high in fat, so be sure to eat them in moderation. Red meat: Red meat, in general, can contribute to constipation. Front Nutr. Ann Nutr Metab. It's a blend of wheat, oat bran, and psyllium. Eswaran S, Goel A, Chey WD. Experts say that red meat also promotes colon bacteria that produce chemicals associated with an increased risk of clogged arteries. Whole-wheat or white bread? As scientists worry about closing the fiber consumption gap, many of us probably could use a bowl of Colon Blow right about now. Is Shredded Wheat Good For You. Wheat is a fiber-rich food that can promote bowel movements. "It supplies half of the recommended daily value of vitamin B12; is a good source of vitamin D; and is high in folate, vitamin B6, and iron. A one-cup serving will give you 5 grams, which is about 18 percent of your daily needs. The main exception would just be if you have an intolerance or allergy to wheat or gluten. Published 2018 Oct 2. doi:10.3390/nu10101410, Shewry P. What Is gluten-Why is it special?. "Protein is satiating and can help you feel full longer, and it also helps build and repair tissues and maintain muscle mass," Kharlamenko says. Ceylon cinnamon has a milder and more delicate flavor, so you might want to try sprinkling that on your cereal. Gastroenterology. Thats because Weetabix has some added sugar and salt, while shredded wheat is just whole grain wheat. Low-Fat Diet Its packed with soluble fiber, which studies have shown can lower LDL (bad) cholesterol, as well as satisfy your appetite longer. What role does wheat play in the symptoms of irritable bowel syndrome?. Nuts are always great, and almonds are the highest-fiber nut, RDN Toby Smithson said. In addition to considering the effect that wheat has on stomach problems, there is the question as to whether or not wheat has negative effects on one's overall health. Cholesterol is one of one of the most common components of foods we take in. Low-fiber diets can cause short- and long-term health problems such as diarrhea, diverticulitis, colon cancer and gut dysbiosis, Gannon said. Each serving of shredded wheat cereal offers 4 grams of protein, which can help you start your day on a filling note. Some researchers theorize that it is fructan sensitivity that is behind what looks like a gluten sensitivity in IBS patients. First, Post Shredded Wheat has a preservative called BHT in the packaging. Whole grains are considered to be nutritionally important due to their fiber content, as well as the fact that they are a source of some important vitamins and minerals. Eating saturated fat has also been shown to raise LDL cholesterol, potentially increasing heart disease risk. It offers several functions in our bodies, but its major function is to create bile acids that help in the digestion of fat. On the positive side, its a high-fiber food made with whole grain. adding that doing so can help you hit the daily recommendation for fiber. While most cereals are loaded with sugar and processed grains, most brands of shredded wheat have just one ingredient: Whole wheat. White or brown rice? Go To Homepage Before You Go Affordable Coffee Gadgets Suggest a correction Julie Kendrick On Assignment For HuffPost Additionally, it lowers blood pressure and cholesterol levels. Eating a high-sodium diet can lead to high blood pressure, which is a heart disease risk factor. You can be safe by consuming shredded wheat cereal. For a Serving Size of 1 cup ( 49 g) How many calories are in Shredded wheat? *Post Shredded Wheat - per 47 g serving. Despite the popularity of low-carb diets for weight loss, avoiding grains altogether may not be so great for the good gut bacteria that thrive on fiber. Gastroenterology. Always make sure to drink plenty of water, and add fiber to your diet slowly to avoid these side effects. Similarly, most IBS patients eat wheat without much problem. Shredded wheats, in general, are bad for dogs. What is the healthiest cereal to eat? Shredded wheat, as opposed to other breakfast foods, is made with whole grains that have retained the germ and bran and have no flavor. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. "You can add some nuts for extra protein. The issue of how milk affects the glycemic index of cereal is quite interesting. Add fiber gradually to avoid gastrointestinal distress, Retelny said, noting the importance of drinking plenty of water with it. If you buy something through our links, we may earn a commission. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. When scanning the nutrition facts label, one of the first things you might notice is that shredded wheat cereal is high in fiber. Also, you should keep room in your diet for a variety of healthy foods. Singapore Med J. Before we get into the science, it is important to recognize that most of us are eating wheat in amounts and in ways never seen before. Is Shredded Wheat Healthy? 12 Things You Should Know The Benefits Of Wheat For Your Digestive Health. First stop: flax. We are vaccinating all eligible patients. But surely, shredded wheat can fit right into a smart weight-loss plan. See if they affect your energy or digestion differently. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. However, both cereals are healthy options. She has written multiple books focused on living with irritable bowel syndrome. 2015;21(23):71107119. In practical terms, the major signs of processed food are when the ingredients include some of the following: Shredded wheat cereal does not have any of these highly processed ingredients. But does it really help to ingest a lot of fiber at breakfast? Frosted shredded wheat typically has a lot of added sugar, which makes it much more of processed food. 29g (39g) 74g. "This nutrient also acts as a prebiotic in the gut by feeding the good bacteria and keeping the gut healthy. Original Cheerios. In that sense, shredded wheat is not really a processed food. A wheat allergy is different from a gluten intolerance, which may be a symptom of celiac disease and requires a diagnosis by a board-certified gastroenterologist, rather than an allergist. our process. ", Another high-fiber cereal powerhouse is Nature's Path Smart Bran, with 13 grams of fiber per half cup. Per cup, these blue gems provide an incredible 6 grams of health-helping fiber. Dietary Guidelines for Americans. is shredded wheat good for digestion - volat-publicite.com Barbara Bolen, PhD, is a licensed clinical psychologist and health coach. Wheat is traditionally found in bread, pasta, crackers, cookies, cakes, and other baked goods, but wheat products have now found their way into soups, condiments, and even ice cream. Chan School of Public Health. They are both great choices. Consider serving sizes, too. "It contains insoluble and soluble fiber, which are both important for gut health. 49g (60g) 80g. So its best to get a moderate amount each time, to build up to the recommended amount.. Prevents Constipation. Each serving packs in 17 grams of dietary fiber, along with 5 grams of soluble fiber, Smithson said. It's a high-fiber breakfast choice that's low in sugar and because it also provides protein, it can help keep you full until your next snack or meal especially when paired with other nutritious foods. Gorin also offered up cinnamon as a smart sprinkle. It supplies about 20 percent of the total food calories worldwide, and is a national staple in most countries. Shredded wheat is generally considered healthier than Weetabix. Figuring out what to eat when you have intestinal issues likeirritable bowel syndrome (IBS) can sometimes be a real challenge. Its made with sprouted wheat, barley, millet, lentils, soybeans, spelt and malted barley, and it has 6 grams of fiber per serving. Here are the 12 specific questions Ill be answering about shredded wheat nutrition. What matters most may be how you prepare and eat either of these cereals. doi:10.1053/j.gastro.2017.10.040, Koning F. Adverse effects of wheat gluten. Are Shredded Wheat and Weetabix healthy for breakfast? Prices and availability subject to change. In the U.S., the most popular brand is Post, so well be looking at that one. Best advises selecting the non-frosted version of the cereal, as the frosted variety has almost 12 grams of sugar per serving. However, choosing whole-grain foods like shredded wheat can help you feel satisfied on fewer calories, making it easier to lose weight. Finally, there are a couple of things you need to keep in mind if you plan to add more fiber: slow pace, maximum hydration. No effects of gluten in patients with self-reported non-celiac gluten sensitivity after dietary reduction of fermentable, poorly absorbed, short-chain carbohydrates. If you click a link on this page and buy something, I may receive an affiliate commission at no extra cost to you. Hidden in the walls of the digestive system, this brain in your gut is revolutionizing medicines understanding of the links between digestion, mood, health and even the way you think. They recommend grain-free diets for optimal health. The No. 1 Cereals For Going No. 2, According To Nutritionists - HuffPost Amount of calories in Shredded wheat: Calories 172. 2019;114(2):201203. Another way to ensure dietary variety is to consider eating your shredded wheat in different ways. If you think your IBS and overall health would benefit from a wheat-free trial, be sure that you have already been tested for celiac disease before trying an elimination diet. Dietary cholesterol only comes from animal products like meat and eggs. Adding a tablespoon of psyllium husk powder to your breakfast cereal is another simple option to increase the amount of fiber, since it has a whopping 7 grams of fiber per serving.. So, have some fruit with your shredded wheat (or whichever cereal you choose)! "At 7 grams of fiber per two biscuits, you easily get 24% of the daily value for fiber," Vancouver-based nutritionist Megan Wong, RD, tells Health. And indeed, apparently there was a survey of experienced physicians in which 96% said they would recommend Post Shredded Wheat for heart health. It should be no surprise that studies show wheat bran can relieve constipation and improve digestion. "Protein is satiating and can help you feel full longer, and it also helps build and repair tissues and maintain muscle mass," Kharlamenko says. Is It Ok to Eat Shredded Wheat Every Day? "You don't want to eat too much shredded wheat that has added sugars in it," Kharlamenko says. In fact, 95% of American adults and children arent getting enough fiber. Digestive problems, such as gas, constipation and diarrhea, affect millions, with 15 percent of people in Western countries experiencing a severe form of gut sensitivity called irritable bowel syndrome (IBS). Ideally, you should choose whichever one you like most, and make it into a meal that you love, so you can choose it over less-healthy options without needing to exert a ton of will-power. Calories from Fat 9.3 ( 5.4 %) % Daily Value *. Watch the free Food for Health Masterclass here. Gorin is a fan of one specific berry topping: wild, not cultivated, blueberries. If you typically use your own sweetener like honey, try to reduce the amount you use by one-third to one-half. Adding a tablespoon of psyllium husk powder to your breakfast cereal is another simple option to increase the amount of fiber, since it has a whopping 7 grams of fiber per serving., Nuts are always great, and almonds are the highest-fiber nut, RDN.