Whats the centerpiece of many breakfasts? Cereal, which provides a wide variety of nutrients and is high in fiber. Nutrition recommendations say men under the age of 50 should consume 38 grams of fiber each day and women under 50 should consume 25 grams a day. Men over the age of 50 should consume 30 grams and women over 50 should consume 21 grams per day. That can be easy when you incorporate fiber into each meal, especially breakfast. Check the Nutrition Facts Label for the fiber content of your favorite cereal. Look for cereals that provide at least five grams per serving. That gets you 20 percent of the way to your goal and the day is just beginning. Dont overlook taste. When choosing a high-fiber cereal, make sure it is one you enjoy. Theres no point to buying cereal thats full of fiber if you arent going to eat it.