This Is The Best Cereal for Gut Health

When it comes to gut health, your food choices matter. The right foods not only keep you regular, but also feed your gut microbes, support digestion and make nutrients easier to absorb. One often-overlooked food is cereal—a surprisingly good choice for gut health.

But with endless cereal boxes lining the grocery store aisles, which is the best cereal for gut health? We asked a gastroenterologist to share his top pick.

The Best Cereal for Gut Health

Gastroenterologist Will Bulsiewicz, M.D., MSCI, says his favorite cereal for gut health is Food for Life’s Ezekiel 4:9 Sprouted Whole Grain Cereal. He recommends this cereal for its high fiber content and mix of sprouted grains and legumes, which provide a diverse range of plant-based fibers. That diversity matters—research shows that eating a variety of plants is linked to a healthier, more resilient gut microbiome.

Nutrition info for ½-cup serving (57 g) without milk: 180 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 35 g carbohydrates, 6 g fiber, 1 g sugar (1 g added sugar), 8 g protein, 160 mg sodium

Why Ezekiel Sprouted Grains Cereal Is the Best Cereal for Gut Health

Seven Plants in Every Bowl

One of the simplest ways to support gut health is to eat more plants. “I’m a huge advocate for focusing on adding more varieties of plants to our diet,” says Bulsiewicz. That’s because each plant contributes its own fibers and phytonutrients, which help to fuel a healthier gut microbiome, he explains.

Research from the American Gut Project found that people with the healthiest guts were eating at least 30 different plants per week. With seven plants in one bowl—wheat, barley, millet, lentils, soybeans, spelt and rosemary—this cereal makes it easy to achieve that goal.

It’s Made with Sprouted Grains

Sprouted grains are especially important for gut health because sprouting changes their nutrition. Sprouting starts the germination process in seeds and legumes, activating enzymes that naturally enhance their nutritional profile. “It increases the bioavailability of iron, zinc and other minerals, lowers phytic acid and other antinutrients, and generally results in food that’s easier to digest,” says Bulsiewicz. These changes make sprouted grains a smart choice for both nutrition and gut health. 

It’s High in Fiber

Fiber plays many roles in supporting a healthy gut: it strengthens the gut lining, supports digestion and absorption of nutrients, feeds beneficial gut bacteria and helps to lower cholesterol and blood sugar levels. The problem is, an estimated 90% of adults do not eat enough fiber, which is why it’s important to start making it a priority.

By adding this to your diet, you can get an impressive 6 grams of fiber—21% of your daily fiber needs—in a half-cup serving.

It’s Certified Organic

Organic certification means the grains and legumes in this cereal are grown without most synthetic pesticides, fertilizers or genetically modified organisms (GMOs). “This also means that they weren’t sprayed with glyphosate after harvest, a common weed killer that’s often used to dry out wheat, legumes and other whole grains,” says Bulsiewicz. He points out that some research suggests glyphosate can negatively affect the gut microbiome, which is why he prefers to avoid it whenever possible.,

How to Enjoy Sprouted Grains Cereal for Gut Health

• Pair with Fruit. Add berries, kiwi or apple for extra fiber and phytochemicals—compounds that feed your gut microbes and support overall health.
• Top with Seeds or Nuts. Sprinkle on some chia seeds, flaxseed, walnuts or almonds to get in more healthy fats, plants and fiber.
• Mix It into Yogurt. Add a handful of cereal to Greek yogurt for a satisfying, fiber- and protein-rich breakfast or snack.
• Enjoy It with Kefir. Pour kefir over your cereal for an added gut boost. Kefir is a fermented dairy drink rich in probiotics, which work alongside the cereal’s fiber to support a diverse and balanced gut microbiome.
• Use It as a Crunchy Topping. Try sprinkling the cereal over smoothie bowls, oatmeal or even a fruit salad for added crunch and an easy way to sneak in more plants.

What to Look For in a Gut-Friendly Cereal

• Look for Fiber. Aim for cereals with at least 3 grams of fiber per serving. 
• Choose Whole Grains. Whole-food ingredients like oats, wheat or millet provide prebiotic fibers and phytonutrients that help diversify the gut microbiome.
• Keep Added Sugars Low. Many cereals contain too much added sugar, which can offset the gut benefits of fiber. If you prefer a sweeter taste, consider adding some fresh fruit to your bowl instead, or choose cereals with 3 grams of sugar or less.

Our Expert Take

“The golden rule of gut health is to eat for more plant diversity,” says Bulsiewicz. Ezekiel 4:9 Sprouted Whole Grain Cereal makes this easier by delivering a rich source of fiber, sprouted grains and seven plant ingredients in one bowl. It’s also the perfect base for gut-healthy additions like fruit, nuts and dairy, which bring even more nutrition into the mix. Together, these foods create the kind of variety your gut microbiome thrives on. When shopping for cereals, choose options that are high in fiber, made with whole grains and low in added sugars.