"First of all, it offers up a very crunchy texture; and although not naturally sweet, maple syrup can be added to enhance the flavor," he explains. Low-Fat Diet Gorin is a fan of one specific berry topping: wild, not cultivated, blueberries. Researchers have been conducting studies to see if a subset of IBS patients actually has NCGS instead. But as is well known, some. Shredded wheat is a good source of fiber, which can help relieve constipation. These foods also help lower the risk of diabetes, heart disease and other conditions. Nutrients. Shredded wheat is just a bit more pureits just 100% whole wheatwhile Weetabix has a small amount of salt and sugar added for flavor. 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. Plus, its bursting with health-helping antioxidants., Meshulam recommended Thats It Crunchables for cereal topping: Theyre dried apple and pumpkin seeds, which provide an awesome mix of protein, fat and fiber. Also, you should keep room in your diet for a variety of healthy foods. "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. . The high amount of fibre and vitamins present in shredded wheat help in better digestion and improves the functions of the nervous system in the body. "Protein is satiating and can help you feel full longer, and it also helps build and repair tissues and maintain muscle mass," Kharlamenko says. "You'll also get a boost of protein (8 grams), healthy fats from the almonds and hazelnuts, and 1.8 milligrams of iron," she adds. Be wary of portion sizes when it comes to foods like nuts and avocados. NCGS is also sometimes referred to as non-celiac wheat sensitivity (NCWS). Figuring out what to eat when you have intestinal issues likeirritable bowel syndrome (IBS) can sometimes be a real challenge. She has written multiple books focused on living with irritable bowel syndrome. In fact, 95% of American adults and children arent getting enough fiber. Leafy Greens. Wheat also contains the carbohydrate fructan. It may not always be the most eye-catching box on the supermarket shelf, but shredded wheat cereal is one of the most nutritious options for a quick 2. Carbohydrates Per 100g. 2021 Jan 1;116(1):17-44. doi: 10.14309/ajg.0000000000001036, Sergi C, Villanacci V, Carroccio A. Non-celiac wheat sensitivity: rationality and irrationality of a gluten-free diet in individuals affected with non-celiac disease: a review.BMC Gastroenterology. 1. If youve ever gone with your gut to make a decision or felt butterflies in your stomach when nervous, youre likely getting signals from an unexpected source: yoursecondbrain. Per 1-1/3 cup: 210 calories, 1.5 g fat (0.0 g saturated fat, 0 g trans fat), 0 mg cholesterol, 0 mg sodium, 49 g carbohydrates, 8 g fiber, 0 g sugars (0 g added sugar), 7 g protein. 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. Fast and fried food is low in Fiber is good for healthy digestion and helps you stay full. It should be no surprise that studies show wheat bran can relieve constipation and improve digestion. Insoluble fiber, found in wheat bran, vegetables, and whole grains, adds bulk to the stool, helping you digest more quickly. 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. Other whole-grain cereals, such as Weetabix and Grape Nuts, have more iron because they are fortified with added iron. "It has almost half of the recommended daily value of fiber at 12 grams per serving while being a good low-sodium option," she says. These possible sensitivities would be diagnosed only if they occur repeatedly in the presence of certain foods, and only if CD and WA had been ruled out. Leafy greens, such as spinach or kale, are excellent sources of fiber, as well as nutrients like folate, vitamin C, vitamin K and vitamin A. First, Post Shredded Wheat has a preservative called BHT in the packaging. Like Ezekiel 4:9, Weetabix is also a good choice for digestion if you don't currently follow a high . Here are the 19 best foods to improve your digestion. 2013;145(2):320-328.e3. One serving of Cheerios has 1 gram of soluble fiber. 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. If you buy something through our links, we may earn a commission. By Barbara Bolen, PhD Is Shredded Wheat Healthier Than Weetabix? It may be a surprising ingredient, but I love to recommend it both as a natural sweetener and as a way to add fiber to your meal, she said. 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. Shredded wheat is generally considered good for heart health. Nutrients. This indicates that shredded wheat is superior than oatmeal if you're seeking to limit your carbohydrate intake. Celiac disease (CD) is an autoimmune disorder, where the body attacks certain intestinal cells in the presence of gluten. Some of Shredded Wheat's many health benefits include the following: 1) It is a good source of fiber, which helps to keep the digestive system healthy and can help to lower cholesterol levels. The average American eats only 15 grams of fiber a day, well below the Food and Drug Administration recommendation of at least 28 grams. Always make sure to drink plenty of water, and add fiber to your diet slowly to avoid these side effects. If you're a fan of muesli or want to give it a try, Wong says you can't go wrong with Alpen's Muesli with no sugar added. 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. So I wouldnt put atonof stock in the precise numbers cited in GI studies. Am J Gastroenterol. Many people wonder if shredded wheat cereal is healthy, but it depends on the type you buy. Now, here's the deal with Shredded Wheat. The Benefits Of Wheat For Your Digestive Health. Each fiber has a job, and when the two are combined, it takes pooping to the next level. Youll learn how to reduce your risk of cancer, heart disease, type 2 diabetes, Alzheimers, and obesityall with plant-based food. Am J Gastroenterol. Part of HuffPost Food & Drink. Is Shredded Wheat Good For High Cholesterol. That sounds pretty healthy. And indeed, apparently there was a survey of experienced physicians in which 96% said they would recommend Post Shredded Wheat for heart health. So shredded wheat is good for your heart in that way, too. 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. Secondly, just because plain shredded wheat is minimally processed, that doesnt mean the same applies to Frosted Mini-Wheats. What if your favorite cereal isn't high-fiber? To preserve the natural wheat flavor, BHT is added to the packaging material. ", Speaking of OG cereals, Post Grape-Nuts has been around for decades, and it's a favorite option for Charleston-based nutritionist Jamie Johnson, RD. In that sense, shredded wheat is not really a processed food. "Non-celiac gluten sensitivity has narrowed the spectrum of irritable bowel syndrome: A double-blind randomized placebo-controlled trial" Nutrients. Whole grain shredded wheat is a good source of fiber, vitamins, and minerals. Just be careful what exactly youre dealing with, as the frosted shredded wheat cereals can actually be high in sugar. RDN Vicki Shanta Retelny suggested looking for whole grains as an ingredient on the cereals nutrition facts panel. Cat Lafuente is an editor who lives in the Tampa Bay area of Florida. "Grape-Nuts has 7 grams of fiber in one serving, which is almost a third of the recommended daily value," she tells Health. Eating more fiber can help regulate your digestion and decrease appetite, and it's even been linked to weight loss, according to Harvard Health Publishing. 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. If you just add some fruit, either one could be great. adding that doing so can help you hit the daily recommendation for fiber. Research shows that leafy greens also contain a specific type of sugar that helps fuel growth of healthy gut bacteria. Muesli is a breakfast all-star thanks to its other nutrients. Eggs are delicious, versatile, and a great breakfast choice for people with diabetes. But why are we so concerned about eating cereal that will make us poop? Because of its high fiber content, shredded wheat has a slow digestion of carbs. Shredded wheat is also a good source of vitamins and minerals, including iron, calcium, and . 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. Post's Original Shredded Wheat contains eight grams of fiber per serving, primarily from wheat bran. 49g (60g) 80g. One may actually be better for you personally. Wheat bran attracts water into the intestines, making stools softer and helping ease digestion (insoluble fiber). No Added Sugar Shredded wheat is also free of added sugar and salt. There are two types of fiber, both of which are important to digestion. Each serving of shredded wheat cereal offers 4 grams of protein, which can help you start your day on a filling note. Add fiber gradually to avoid gastrointestinal distress, Retelny said, noting the importance of drinking plenty of water with it. Again, each day, women should consume 21 to 25 grams of fiber and men should take in 30 to 38 grams of fiber, per the Mayo Clinic. These have 7 grams of belly-filling fiber from organic whole wheat and flaxseeds, Meshulam said. 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. Talk to your doctor or an allergist if you suspect you have a wheat allergy, so you can get a proper diagnosis and treatment plan. Eating saturated fat has also been shown to raise LDL cholesterol, potentially increasing heart disease risk. Thats actually 72% more than the amount that cultivated blueberries provide, she said. But there's only one original shredded wheat unadorned by sugar, flavoring, frosting, or fruit filling. Restriction of FODMAP in the management of bloating in irritable bowel syndrome. Watch the free Food for Health Masterclass here. Answer: I don't know the brand but from what I see on the macros : Yes they are healthy. Post Shredded Wheat Ingredients: Whole grain 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). 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. Many brands of shredded wheat just have one ingredient: 100% whole wheat. This is the best free video training Ive found on plant-based nutrition. Not only does shredded wheat include less carbs, but it also contains fewer net carbohydrates, which are the carbohydrates remaining after fiber calories are subtracted. 2019;55(6). Constipation can be relieved by drinking cereals like Raisin Brand, Frosted Mini Wheats, or Fiber One cereal, which . Yogurt Yogurt is made from milk that has been fermented, typically by lactic acid bacteria. Additionally, it lowers blood pressure and cholesterol levels. Consider serving sizes, too. When increasing the amount of dietary fibre in your diet, water consumption must also increase. 3. However, choosing whole-grain foods like shredded wheat can help you feel satisfied on fewer calories, making it easier to lose weight. Learn more here.As an Amazon Associate, I earn from qualifying purchases. Each serving of shredded wheat cereal offers 4 grams of protein, which can help you start your day on a filling note. Each serving packs in 17 grams of dietary fiber, along with 5 grams of soluble fiber, Smithson said. The Mayo Clinic recommends that women eat 21 to 25 grams daily and that men consume 30 to 38 grams per day. "These sweet and tasty puffs have 6 grams of added sugar and will taste like an indulgent breakfast," she says. Because of the added ingredient of sugar in Cheerios, Cheerios has a higher sugar content than Shredded Wheat, which only contains wheat and bran. Chan School of Public Health: "Added Sugar in the Diet", Mayo Clinic: "Added sugars: Don't get sabotaged by sweeteners", American Heart Association: "Added Sugars", The American Journal of Clinical Nutrition: "Effect of prior meal macronutrient composition on postprandial glycemic responses and glycemic index and glycemic load value determinations", Harvard T.H. 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). "Fiber plays many roles in the body and is ultimately responsible for removing waste," Georgia-based nutritionist Trista Best, RD, tells Health. Get things moving in the morning with high-fiber options that promote plenty of pooping. Published 2019 Jul 5. doi:10.3389/fnut.2019.00101, Elli L, Branchi F, Tomba C, et al. Carbohydrates are important to your . Gastroenterology. Whole-grain foods are good choices for a nutritious diet. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. We'll look at some of the current research on wheat and IBS, to help you to make an informed decision as to whether or not you should be eating wheat at all. Thats only ~25% of the calories of 2% cows milk! Published 2018 Oct 11. doi:10.12688/f1000research.15849.1. Best advises selecting the non-frosted version of the cereal, as the frosted variety has almost 12 grams of sugar per serving. Starting your day with high-fiber cereal is a good idea, but make sure you're not overdoing it. Calories from Fat 9.3 ( 5.4 %) % Daily Value *. This 1-hour presentation makes things clearfinally. Plus whole wheat is healthier than normal wheat (Glycemic index). "Eating sugary cereals will essentially cancel out any fiber benefits and result in the opposite benefits of fiber. 6 Cutting back on your bran intake might be all that is needed to help with your IBS symptoms. Youll need to find other foods to make sure you hit your fiber target., If youre wanting to up your fiber game even more, consider adding some toppings. Just one thing, thoughthey contain sugar. As scientists worry about closing the fiber consumption gap, many of us probably could use a bowl of Colon Blow right about now. IBS vs. Celiac Disease vs. Gluten Sensitivity: How Do I Know Which One I Have? "It contains insoluble and soluble fiber, which are both important for gut health. Its basically just whole wheat. Auteur/autrice de la publication : Post published: 16 juin 2022 Post category: aerogarden pump settings for herbs aerogarden pump settings for herbs 2021;21(1):5. doi: 10.1186/s12876-020-01568-6, Barbaro MR, Cremon C, Stanghellini V, Barbara G. Recent advances in understanding non-celiac gluten sensitivity. It's best to opt for shredded wheat cereal with no added sweeteners. Published 2016 Jun 14. doi:10.1136/bmj.i2716. Many people get elimination benefits by including it in the morning meal., But while its good to start off with a fiber-filled morning, RDN, told HuffPost: You need to aim for a happy medium. Leafy greens, such as spinach or kale, are excellent sources of fiber, as well as nutrients like folate, vitamin C, vitamin K and vitamin A. Learn how simple (and delicious) healthy eating can be in the FREE Food for Health Masterclass. You dont want to overload at one meal and then eat very little or no fiber at the next meal, as your tummy wouldnt be so happy with that. Its versatile, so you can eat it as a traditional bowl of cereal with milk, make a trail mix with nuts and fruit or mix into yogurt to help boost your morning dose of fiber., I like to recommend this cereal because its made with whole-food ingredients, Gorin said. said. However, the ingredients are mostly the same. "The raisins add fiber and sweetness. 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. You cant get much cleaner than that. F1000Res. And quick-digesting carbs can spike your blood sugar, too, even if theyre not sugar.. Singapore Med J. Your Health is a FREE e-newsletter that serves as your smart, simple connection to the world-class expertise of Johns Hopkins. Health's content is for informational and educational purposes only. Not much sugars and saturated fats for breakfast cereals. She founded the Fad Free Nutrition Blog and Nutricion al Grano websites and is based in Texas. Just one teaspoon of cinnamon contains more than a gram of fiber. What else about shredded wheat might affect heart health? Frosted shredded wheat typically has a lot of added sugar, which makes it much more of processed food. whole grain bread or baked goods. People withIBSor bowel sensitivity should stick with lean proteins and avoid foods that are rich in fat, including fried foods. [Related post: How to Sweeten Oatmeal Without Sugar (18 Healthy Ways).]. Eating a lot of fiber and leafy greens allows you to develop an ideal gut microbiome those trillions of organisms that live in the colon. These molecules encourage proper function in the cells lining the colon, where 70 percent of our immune cells live. . Consuming enough of it can lower your risk of diabetes and heart disease, but let's be realits stellar rep comes from the way it helps promote healthy digestion and keeps bowel movements regular. Oh, about that. Bobs Red Mill Organic Oat Bran Hot Cereal, This cereal has 7 grams of fiber per serving, which comes from oat bran, the outer layer of the oat groat, Retelny said. An elimination diet is the best way to see if eating wheat does make your IBS symptoms worse. "The fiber provided is a good mix of soluble (3 grams) and insoluble (4 grams) fiber." If you eat shredded wheat once or more times per day, then consider eating it with different fruits, maybe with nuts or seeds, or with other foods on the side. Registered dietitian Marissa Meshulam told HuffPost that a breakfast with a good amount of fiber, as well as protein and fat, helps manage hunger and energy through the day. As more studies come out confirming the central literally and figuratively role of the digestive system, I think we can see a growing number of products that focus exclusively on these issues or tie these issues into products that are functionally focused, she told HuffPost, noting an increased awareness of the role gut health plays in energy, sleep, metabolism, weight loss and even beauty., The average American eats only 15 grams of fiber a day, well below the, Food and Drug Administration recommendation of at least 28 grams. Click here to reserve your free spot! No effects of gluten in patients with self-reported non-celiac gluten sensitivity after dietary reduction of fermentable, poorly absorbed, short-chain carbohydrates. Vitamin C is shown to improve absorption of non-heme iron when eaten together. "It's also made from sprouted grains, which may have slightly higher antioxidant content," he adds. It comes in basic beige, and it's still good for digestion. Plain shredded wheat, like other cereals, has no added sugar. Click any of them to skip ahead to that sectionor just keep scrolling to read them all: Shredded wheat is made by many brands, as it is not a trademarked product. 6 Low-Carb Cereals Dietitians Recommend for a Filling Breakfast, Harvard T.H. On the other hand, refined grains have been stripped of their bran and germ, which removes nutrients and fiber, according to the American Heart Association. Go To Homepage Before You Go Affordable Coffee Gadgets Suggest a correction Julie Kendrick On Assignment For HuffPost 18 tips for weight loss without counting calories, How to Sweeten Oatmeal Without Sugar (18 Healthy Ways), full review of Future Kinds multivitamin here. Published 2018 Oct 18. doi:10.3390/medsci6040092, Rej A, Sanders DS. 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. However, keep in mind that not all versions of this cereal are made in a vegan way. Plus, you get a protein punch in this whole-grain cereal, with 7 grams per serving.. Insoluble fibers are the main culprit and can be found in foods such as: whole grains, such as wheat, rice, and barley. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Its a wheat-free, gluten-free and clean-label formula. 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. "It's also a decent source of protein (6 grams per serving, as much as one large egg), iron (1.6 milligrams), and potassium (170 milligrams). Amer is a big fan of berries, noting they are some of the highest-fiber fruits. (source), Of course, most people do not eat Weetabix (or shredded wheat) dry. Amer said this high-fiber, lower-sugar choice will keep you full much longer than lower-fiber options. Masks are required inside all of our care facilities. Some researchers theorize that it is fructan sensitivity that is behind what looks like a gluten sensitivity in IBS patients. But with so many cereal options out there, which one do you choose? Shredded wheat is relatively high in fiber, with about 13 grams of fiber per 100 grams of cereal. This is thebest vegan multivitamin Ive foundin my 14 years of being vegan. Packaged cereal had a, beginning in the late 1800s. 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. It can make it even more challenging when nutritional science is contradictory. You can also aid your weight loss journey with your choice of milk. Shredded wheat has nowhere near as much fiber as the cereal named " Poop Like a Champion ," for example. We are so worried about our bowels. The American Heart Association recommends whole grains and fiber in general, but soluble fiber is extra good. First off, shredded wheat has no dietary cholesterol. Its made with sprouted wheat, barley, millet, lentils, soybeans, spelt and malted barley, and it has 6 grams of fiber per serving. "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.". Shredded Wheat and Weetabix both make a healthy breakfast because they're low in sugar, saturated fat, and high in fiber. So in practice, they could be low glycemic or medium glycemic for you, potentially depending on the choice of milk. Eating a high-sodium diet can lead to high blood pressure, which is a heart disease risk factor. 1. Shredded wheat cereal contains a high amount of fiber, protein, and vitamins. RDN, If youre wanting to up your fiber game even more, consider adding some toppings. And when oat bran became the high-fiber darling of the 1980s, Saturday Night Live featured Phil Hartman sitting atop a pyramid of cereal bowls, advertising the parody, These days, we have more packaged cereals than ever to promote efficient elimination, including one called, But why are we so concerned about eating cereal that will make us poop? 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. Both cereals are high in fiber, low in fat, and low in sugar. It does not have any added sugar, oil, or other processed ingredients that most other popular cereals have. Red meat doesn't contain fiber, so if you don't pair it with fiber-rich . 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. If you eat it daily, it could cut your risk of by 20 percent. It is high in fiber, which helps you feel satisfied and stay full. Cholesterol is one of one of the most common components of foods we take in. Did you know? 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. Some examples of these substances are brain . 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. A review on the gluten-free diet: Technological and nutritional challenges. ", Grape-Nuts has more big benefits. Fructan, rather than gluten, induces symptoms in patients with self-reported non-celiac gluten sensitivity. It contains friendly bacteria known as. In the end, as long as youre burning more calories than youre eating each day/week overall, you should lose weightwhether those calories include some shredded wheat or not. "Fiber promotes healthy digestion, may lower cholesterol, helps stabilize blood sugar and keeps you full for longer," says Alena Kharlamenko, RD. 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. Post Shredded Wheat is not fortified with iron, but it still has 2.1mg of iron per serving. 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? For a Serving Size of 1 cup ( 49 g) How many calories are in Shredded wheat? If youre concerned about your blood-sugar levels, its important to remember that carbs get broken down into sugars in your body, too. It's a blend of wheat, oat bran, and psyllium. productslearn more about Yes, you may enjoy them as a breakfast item in the morning, but your dog will not. Original Cheerios. Watch the Food for Health Masterclasscompletely freeand discover the 10 surprising nutrition breakthroughs everyone should know. High fiber foods Usually, this is a good thing, but when the body is trying to recover from diarrhea, fiber may make symptoms worse. But theres something else to consider when thinking about sugar content, too: Glycemic index (GI). El Khoury D, Balfour-Ducharme S, Joye IJ. Heres what I notice about these ingredients: Overall, shredded wheat ingredients are very simple. is shredded wheat good for digestion. Fructan is one of the fermentable carbohydrates collectively known as FODMAPs that have been shown to exacerbate gastrointestinal symptoms in people who have IBS. "Research shows that psyllium husk can help lower cholesterol levels by increasing the amount of cholesterol that gets excreted with waste.". 3. 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. That said, wheat is high in FODMAPs, per Monash University. Whole-grain foods help control of cholesterol levels, weight and blood pressure. And even Kashis Autumn Wheat cereal has only organic sugarso that is vegan friendly, too. Original Shredded Wheat. There aren't very many risks associated with eating shredded wheat cereal. The outer layer of the wheat kernel is a fiber force with a . Shredded wheat is very different from most cereals. But shredded wheat has 0mg of sodium per serving. Meshulam gives a thumbs-up to this cereal, which is low in sugar and filled with gut-healthy fiber and plant protein from cassava root, navy bean and pea protein.