Don't be fooled. Some cereals marketed as “healthy” breakfast choices may contain as little as 1 gram of fiber per serving. According to the National Academy of Sciences’ Food and Nutrition Board, the recommended daily intake of dietary fiber for women is 21-25 grams and for men, 30-38 grams or about 14 grams for every 1,000 calories. The average adult gets roughly half of their daily recommended fiber. Use the nutrition facts label to help you make better food choices. Look for cereals with at least 3-5 grams of fiber per serving.

Source: United States Department of Agriculture