Granola is often touted as a healthy cereal option, but is it really high in fiber? The answer depends on the type of granola and how it is made. In this article, we’ll explore what granola is, why fiber is important, how much fiber different types of granola contain, and tips for choosing a high-fiber granola.
What is Granola?
Granola is a cereal made from rolled oats, nuts, seeds, dried fruit, and sometimes other ingredients like coconut or honey. It comes in different varieties – some are more heavily coated with sugar and oils, while others are minimally processed.
There are two main types of granola:
- Loose granola – crispy clusters of oats, nuts, seeds, and dried fruit that are loosely held together. This type often contains less added fat and sugar.
- Bar granola – pressed into a bar shape and more tightly compacted. Bar granola tends to be higher in added sugars and oils.
within these two categories, you’ll find various flavors like vanilla, chocolate, or berry. Granola can be eaten as a cereal with milk, sprinkled on yogurt, or eaten by the handful as a snack.
Why is Fiber Important?
Fiber is an important nutrient that provides several health benefits. Here’s an overview of why we need fiber:
- Aids digestion – Fiber adds bulk to stool and helps food move through the digestive tract.
- Promotes heart health – Soluble fiber helps reduce LDL (bad) cholesterol.
- Stabilizes blood sugar – Fiber slows the absorption of sugars, preventing blood sugar spikes.
- Supports gut health – Fiber feeds the healthy bacteria in the gut microbiome.
- Aids weight management – High fiber foods tend to be more filling and support healthy weight.
The recommended daily target for fiber intake is 25-30 grams. Unfortunately, most Americans only get about half that amount per day. Adding high fiber foods like granola to your diet can help close this nutrient gap.
How Much Fiber Does Granola Have?
The amount of fiber in granola can vary widely depending on the type and brand. Loose granola made with whole rolled oats and minimal additional ingredients generally provides the most fiber. Heavily processed bar granolas with more added sugar tend to be lower in fiber.
To compare, let’s look at the fiber content in a 1/4 cup serving of different types of granola:
| Granola Type | Grams of Fiber |
|---|---|
| Loose, whole grain oat granola | 3-5g |
| Loose granola with dried fruit | 2-4g |
| Bar granola, low fat | 1-2g |
| Bar granola, chocolate coated | 0-1g |
As you can see, the least processed loose oat granolas provide 3-5 grams of fiber per serving, while heavily processed bar varieties contain minimal fiber. So be sure to check the nutrition label when purchasing granola.
Why Does Fiber Content Vary?
There are a few reasons why some granolas have more fiber than others:
- Whole grains – Granola made with whole grain oats, wheat, quinoa, etc. provides all parts of the grain, including the fibrous bran.
- Nuts & seeds – Adding nuts like almonds and seeds like chia or flax boosts fiber content.
- Dried fruit – Raisins, cranberries, cherries and other dried fruits add fiber.
- Added sugars – Granola with lots of added sugars like honey, brown sugar, maple syrup etc. will be lower in fiber.
- Added fats – Extra oils or coconut make granola tasty but don’t provide fiber.
So to maximize fiber, look for granola made with whole grains, nuts, seeds, and just a touch of natural sweetener like honey or maple syrup.
Tips for Picking High-Fiber Granola
Use these tips to identify and choose a granola cereal that provides a good amount of fiber:
- Select loose granola, not bar granola. The less compacted and processed varieties tend to be higher in fiber.
- Look for whole rolled oats or grains as the first ingredient.
- Aim for at least 3g of fiber per serving.
- Choose options with nuts, seeds, coconut, and dried fruit. These all add natural fiber.
- Avoid granolas with added sugars like cane syrup or honey before the first ingredient.
- Compare nutrition labels and choose options lowest in sugar.
- Opt for minimal added oils like canola or vegetable oil.
- Consider making your own homemade granola so you control the ingredients.
High-Fiber Granola Brands
Here are some examples of granola brands that are known to be higher in fiber based on their ingredients and nutrition profile:
- Nature’s Path Organic Smart Bran Cereal
- Bear Naked Triple Berry Fit Granola
- Kashi Origins Granola, Honey Almond Flax
- Kind Maple Pumpkin Granola
- Purely Elizabeth Original Ancient Grain Granola
- Bob’s Red Mill Extra Thick Rolled Oats Granola
Healthy Ways to Eat Granola
Once you’ve selected a fiber-filled granola, there are many nutritious ways you can enjoy it:
As a Cereal
Eat it as a breakfast cereal with milk or yogurt. Aim for a 1⁄4-1⁄2 cup serving size.
As a Topping
Sprinkle granola on top of:
- Yogurt
- Oatmeal
- Cottage cheese
- Fruit salads
- Pancakes or waffles
In Baked Goods
Add some crunch by using granola in:
- Trail mixes
- Energy bars
- Muesli
- Cookies
- Bars
As a Snack
On the go? Simply eat a handful of granola straight from the bag for a fiber-filled snack.
The Bottom Line
When you choose minimally processed, whole grain granola varieties made with plenty of nuts and seeds, granola can absolutely be a high fiber food. Look for loose granola with at least 3g of fiber per serving. Compare nutrition labels and ingredients lists and select options made from whole oats or grains as the first ingredient for maximum fiber content. Pair high-fiber granola with milk, yogurt, fruit, or bake it into fiber-full treats.