No effects of gluten in patients with self-reported non-celiac gluten sensitivity after dietary reduction of fermentable, poorly absorbed, short-chain carbohydrates. They are both great choices. Shredded wheat is generally considered vegan. Wheat bran, the outer layer of the wheat kernel, is a fiber force with a whopping 25 grams per cup, and studies show it can relieve constipation and improve digestion. Because of the added ingredient of sugar in Cheerios, Cheerios has a higher sugar content than Shredded Wheat, which only contains wheat and bran. It offers several functions in our bodies, but its major function is to create bile acids that help in the digestion of fat. Its packed with soluble fiber, which studies have shown can lower LDL (bad) cholesterol, as well as satisfy your appetite longer. Gastroenterol Hepatol (N Y). What role does wheat play in the symptoms of irritable bowel syndrome?. "Fiber plays many roles in the body and is ultimately responsible for removing waste," Georgia-based nutritionist Trista Best, RD, tells Health. The outer layer of the wheat kernel is a fiber force with a . The issue of how milk affects the glycemic index of cereal is quite interesting. 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. However, there a couple more things to address. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. Shredded wheat is a good source of fiber, which can help relieve constipation. It is a good source of fiber, which can help promote digestive health and regularity. It can make it even more challenging when nutritional science is contradictory. 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. 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. for cereal topping: Theyre dried apple and pumpkin seeds, which provide an awesome mix of protein, fat and fiber. Original Shredded Wheat. If you buy something through our links, we may earn a commission. Breakfast is a nice time of day to be consistent about your food choices, RDN Sharon Palmer said. (source). "It supplies half of the recommended daily value of vitamin B12; is a good source of vitamin D; and is high in folate, vitamin B6, and iron. doi:10.1159/000440989, Aune D, Keum N, Giovannucci E, et al. However, if you eat too much, it can increase gas production, leading to bloating and flatulence. Calories from Fat 9.3 ( 5.4 %) % Daily Value *. Shahbazkhani B, Sadeghi A, Malekzadeh R, et al. A properly functioning immune system is dependent on a balanced and healthy gut.". "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). So, does shredded wheat have any saturated fat? "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. The decision as to whether or not to continue eating wheat is apersonal decision and one that is best made with a discussion with your healthcare provider. 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. Med Sci (Basel). For more help with weight loss, check out this post with 18 tips for weight loss without counting calories. ", Looking for a kid-friendly cereal that's also a fiber superstar? Prices and availability subject to change. Shredded wheats, in general, are bad for dogs. Overwhelming evidence shows that the risk of almost every major chronic illness today can be slashed by over 80%and it all starts with food! She also suggested chia seeds, flaxseeds, diced pears or berries. 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. High-fiber foods like whole grains also significantly improve your digestive health, though people with gluten intolerance must avoid wheat, barley, and rye. Each serving of shredded wheat cereal offers 4 grams of protein, which can help you start your day on a filling note. It's best to opt for shredded wheat cereal with no added sweeteners. You can also aid your weight loss journey with your choice of milk. Its made with sprouted wheat, barley, millet, lentils, soybeans, spelt and malted barley, and it has 6 grams of fiber per serving. Gorin also offered up cinnamon as a smart sprinkle. The ACG does not think that these sensitivities are an immune response, and they recommend only doing allergy and food sensitivity testing on people who have consistent, reproducible results when exposed to the same food. This is thebest vegan multivitamin Ive foundin my 14 years of being vegan. Melissa Nieves, LND, RD, is a registered dietitian and licensed nutritionist who works as a bilingual telehealth dietitian. The main exception would just be if you have an intolerance or allergy to wheat or gluten. Added sugars are those that are added to food during processing. And even Kashis Autumn Wheat cereal has only organic sugarso that is vegan friendly, too. 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. Whole grain shredded wheat is a good source of fiber, vitamins, and minerals. "One perk is the use of psyllium husk as a source of fiber," Wong explains. You can make what I call adult cereal by taking a good high-fiber, low-sugar choice and bulking it up with more fats, proteins and fiber from natural sources.. We independently research, test, review, and recommend the best Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. This isnt a new phenomenon, of course. Like Ezekiel 4:9, Weetabix is also a good choice for digestion if you don't currently follow a high . Wheat allergy (WA) is a classic allergy where inflammation occurs because of immune globulin E (IgE) being triggered by a component in wheat. High fiber foods Usually, this is a good thing, but when the body is trying to recover from diarrhea, fiber may make symptoms worse. Studies have shown that eating foods that contain fiber, especially soluble fiber, may help lower the risk of heart disease, she said. Although they are rich in nutrients, they are also high in fat, so be sure to eat them in moderation. Recent advances in understanding non-celiac gluten sensitivity. "It can add up pretty quickly, so I usually recommend people try to find cereals with minimal added sugars," Kharlamenko says. As noted above, shredded wheat is quite high in fiber. Get our printable guide for your next doctor's appointment to help you ask the right questions. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. One of the more confusing subjects of nutritional advice has to do with one of the mainstays of our Western dietwheat! You cant get much cleaner than that. You may need to take your medication at bedtime rather than at breakfast to optimize absorption, per Consumer Reports. As scientists worry about closing the fiber consumption gap, many of us probably could use a bowl of Colon Blow right about now. Whole grains like shredded wheat contain the entire grain, including the bran, germ and endosperm where many nutrients and dietary fiber are found. our process. Original Shredded Wheat. We recommend at least eight glasses of water a day, and you should have one to two glasses with your cereal.. It is also a good source of vitamins and minerals. As they make their way through the intestine the gut identified gliadin as a dangerous substance and produces antibodies to attack it. Figuring out what to eat when you have intestinal issues likeirritable bowel syndrome (IBS) can sometimes be a real challenge. Ann Nutr Metab. If you do have a wheat allergy, you may need to keep epinephrine available at all times in case of anaphylaxis. Some fruits such as apples, pears and mango are all high in fructose. 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. Researchers have been conducting studies to see if a subset of IBS patients actually has NCGS instead. If you're trying to lose weight, plain shredded wheat cereal is a low-calorie breakfast option that's full of beneficial nutrients. Post Shredded Wheat specifically has 1g of soluble fiber and 5g of insoluble fiber per serving. It was actually the source of some controversy with Weetabix cereal in the past.. With a very high source of fibre at 6 grams of fibre or more per serving, Post Shredded Wheat cereal is a great way to obtain at least 24% (Shredded Wheat & Bran is 28%) of your daily requirement of fibre.*. Published 2019 May 8. doi:10.1186/s13030-019-0152-5, Wong WM. In 2012, Weetabix wasslammed by an advertising watchdogfor making a misleading claim about the products slowly released energy., In their defense, Weetabix cited a study in which their cereal scored 47 on the glycemic index when eaten with semi-skimmed milk. Oh, about that. Original Cheerios in the yellow box is a standby in my house, because its a great-tasting way to get in whole grain oats and start meeting the recommended daily dose of 3 grams of soluble fiber, Retelny said. Most of the wheat that is being consumed in the modern diet has been refined. Shredded wheat even has more fiber than Weetabix and Grape Nuts. What matters most may be how you prepare and eat either of these cereals. 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. Also, if the cereal contains non-organic sugar, then the sugar could be processed with bone char. Here are the 12 specific questions Ill be answering about shredded wheat nutrition. 2018;6(4):92. First off, shredded wheat has no dietary cholesterol. Avocado is a superfood packed with fiber and essential nutrients, such as potassium, which helps promote healthy digestive function. This indicates that shredded wheat is superior than oatmeal if you're seeking to limit your carbohydrate intake. Yes, you may enjoy them as a breakfast item in the morning, but your dog will not. Never Eat Shredded Wheat, Somerville, Christopher, Used; Very Good Book 9781444704631 | eBay Chan School of Public Health, American College of Allergy, Asthma & Immunology, My Food Data: "Kiggins Whole Grain Shredded Wheat Cereal", American Heart Association: "Whole Grains, Refined Grains, and Dietary Fiber", Academy of Nutrition and Dietetics: "Easy Ways to Boost Fiber in Your Daily Diet", The Journals of Gerontology: "Association Between Carbohydrate Nutrition and Successful Aging Over 10 Years", Harvard T.H. Shredded wheat is a whole grain cereal that is packed with nutrients. This blog is reader supported. Shredded wheat is a good food to include in a weight loss diet. Boosts Immunity. Wheat and all of the many food products made with wheat contain the protein gluten (as do rye, barley, malt, and brewer's yeast). Eating saturated fat has also been shown to raise LDL cholesterol, potentially increasing heart disease risk. Cholesterol is one of one of the most common components of foods we take in. Refined carbohydrates, such as non-whole-grain wheat, have been linked to the skyrocketing rates of obesity, diabetes, and cardiovascular diseases within our population. Shredded wheat cereal contains a high amount of fiber, protein, and vitamins. Shredded wheat generally scores medium on the glycemic index when eaten alone. Each serving packs in 17 grams of dietary fiber, along with 5 grams of soluble fiber, Smithson said. Eating a lot of fiber and leafy greens allows you to develop an ideal . That sounds pretty healthy. In the U.S., the most popular brand is Post, so well be looking at that one. Published 2016 Jun 14. doi:10.1136/bmj.i2716. ", 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. This is it. Reserve your free spot here! Zopf Y, Reljic D, Dieterich W. Dietary effects on microbiota-new trends with gluten-free or paleo diet. On the other hand, berries and citrus fruits, such as oranges and grapefruit, contain less fructose, making them easier to tolerate and less likely to cause gas. El Khoury D, Balfour-Ducharme S, Joye IJ. 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. 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. Is Shredded Wheat Good For Dogs? Research shows that leafy greens also contain a specific type of sugar that helps fuel growth of healthy gut bacteria. Chan School of Public Health. 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. This brand is made from a blend of rolled oats, whole-grain wheat flakes, crunchy hazelnuts, almonds, and raisins. Ezekiel 4:9 Sprouted Flourless Flake Cereal, If youre looking for a fiber-boasting cereal that contains a minimal amount of added sugar, this is a good pick, Gorin said. Gastroenterology. whole grain bread or baked goods. That is about 10% of the daily value of iron for an adult eating a 2,000 calorie diet. Here's What You Need To Know, The Best and Worst Foods For People With Diabetes, 13 Best Probiotic Foods For Your Gut Health, 6 Eating Habits That Weaken Your Immune System Health. But is it really? She recommends mixing in berries, nuts, chia seeds, or ground flax seeds. Despite its name, there are no grapes or nuts in Grape-Nutsit's actually made of wheat and barley. Dietary effects on microbiota-new trends with gluten-free or paleo diet, Gluten-free diet and its 'cousins' in irritable bowel syndrome, Elimination diets for irritable bowel syndrome: Approaching the end of the beginning, No effects of gluten in patients with self-reported non-celiac gluten sensitivity after dietary reduction of fermentable, poorly absorbed, short-chain carbohydrates, Non-celiac gluten sensitivity has narrowed the spectrum of irritable bowel syndrome: A double-blind randomized placebo-controlled trial. There are many benefits to eating shredded wheat. Published 2019 Jul 5. doi:10.3389/fnut.2019.00101, Elli L, Branchi F, Tomba C, et al. "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. "I wouldn't recommend making shredded wheat cereal your primary source of food in the morning every day," Kharlamenko says. Restriction of FODMAP in the management of bloating in irritable bowel syndrome. Constipation can be relieved by drinking cereals like Raisin Brand, Frosted Mini Wheats, or Fiber One cereal, which . 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. So I wouldnt put atonof stock in the precise numbers cited in GI studies. Gorin is a fan of one specific berry topping: wild, not cultivated, blueberries. What role does wheat play in the symptoms of irritable bowel syndrome? If you eat shredded wheat cereal as part of a high-fiber diet, your body may have trouble absorbing thyroid drugs such as levothyroxine. Adding a tablespoon of psyllium husk powder to your breakfast cereal is another simple option to increase the amount of fiber, since it has a whopping 7 grams of fiber per serving.. Technically speaking, you could say that slicing up an apple in your kitchen counts as processing. But when we talk about processed food, we usually mean something else. "The raisins add fiber and sweetness. Shredded wheat is a great source of fiber. "I recommend pairing shredded wheat cereal with a high-protein milk of choice to make it a balanced snack or meal," Kharlamenko says. 2018;10(10):1410. When a name makes us laugh as much as this one did, we couldnt help but include it. De Santis also likes the balance of this cereal's nutritional profile. "The fiber provided is a good mix of soluble (3 grams) and insoluble (4 grams) fiber." Gannon also advocated for hydration. Eating too much added sugar sets the stage for health issues like poor nutrition, weight gain, increased heart disease risk and tooth decay, per the Mayo Clinic. This isnt a new phenomenon, of course. How much fat is in Shredded wheat? Learn more: Vaccines, Boosters & Additional Doses | Testing | Patient Care | Visitor Guidelines | Coronavirus. So lets look at the glycemic index of shredded wheat next. There should be no problem for most people eating shredded wheat every day. Without a doubt, wheat plays a major role in our diets. Here is a table showing how shredded wheat compares to several other popular cereals for fiber content: As you can see, shredded wheat is by no means the highest-fiber cereal But its definitely a high-fiber choice, thanks to being made from 100% whole grain wheat. Honestly, its hard to say which is healthier between shredded wheat and oatmeal. Not much sugars and saturated fats for breakfast cereals. 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 breakfast. 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. *Post Shredded Wheat - per 47 g serving. For example, Frosted Mini-Wheats contain gelatin, which is an animal-derived ingredient. Frosted shredded wheat typically has a lot of added sugar, which makes it much more of processed food. Published 2018 Oct 2. doi:10.3390/nu10101410, Shewry P. What Is gluten-Why is it special?. People withIBSor bowel sensitivity should stick with lean proteins and avoid foods that are rich in fat, including fried foods. 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.. 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. In addition to considering the effect that wheat has on stomach problems, there is the question as to whether or not wheat has negative effects on one's overall health. As any dietitian will tell you, if you cut enough calories, virtually any diet can lead to weight loss at least in the short-term. Gorin is a fan of one specific berry topping: wild, not cultivated, blueberries. "You don't want to eat too much shredded wheat that has added sugars in it," Kharlamenko says. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Most of the fiber in Barbara's Shredded Wheat is insoluble fiber, she says, meaning this cereal could help speed digestion. It is high in fiber, which helps you feel satisfied and stay full. Be sure to drink enough water to help ease this fiber-filled cereal through your digestive system.. According to the USDA, a one-cup serving of shredded wheat cereal will give you: The benefits of shredded wheat are endless. That is over five times as much fiber as Corn Flakes, or 13 times as much fiber as Rice Krispies. The average American eats only 15 grams of fiber a day, well below the Food and Drug Administration recommendation of at least 28 grams. "Protein is satiating and can help you feel full longer, and it also helps build and repair tissues and maintain muscle mass," Kharlamenko says. "It contains insoluble and soluble fiber, which are both important for gut health. 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. So if gluten-containing foods like whole-wheat bread or pasta provoke your symptoms, wheat may be a trigger food that's best left out of your diet. What is the healthiest cereal to eat? As scientists worry about closing the fiber consumption gap, many of us probably could use a bowl of Colon Blow right about now. Many people wonder if shredded wheat cereal is healthy, but it depends on the type you buy. 3. It does not have any added sugar, oil, or other processed ingredients that most other popular cereals have. A quick walk through a supermarket cereal aisle keeping your eyes up high on the adult shelves offers a glimpse of endless products promising more blissful movements with just one bowlful. 2019;114(2):201203. Learn more here.As an Amazon Associate, I earn from qualifying purchases. Red meat doesn't contain fiber, so if you don't pair it with fiber-rich . And quick-digesting carbs can spike your blood sugar, too, even if theyre not sugar.. Overall, plain shredded wheat is usually sugar-free. You can be safe by consuming shredded wheat cereal. Nutrients. Will shredded wheat make me poop? . Shredded wheat is also a good source of vitamins and minerals, including iron, calcium, and . doi:10.14309/ajg.0000000000000099, Biesiekierski JR, Peters SL, Newnham ED, Rosella O, Muir JG, Gibson PR. 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. Elimination diets for irritable bowel syndrome: Approaching the end of the beginning. Breakfast is a nice time of day to be consistent about your food choices, RDN, said. Also, you should keep room in your diet for a variety of healthy foods. doi:10.3390/medicina55060222, Lacy BE, Pimentel M, Brenner DM, et al. Plus whole wheat is healthier than normal wheat (Glycemic index). And even if not, then alternating regularly could also be nutritionally beneficial for keeping more variety in your diet. First, Post Shredded Wheat has a preservative called BHT in the packaging. Similarly, most IBS patients eat wheat without much problem. But as is well known, some. That said, wheat is high in FODMAPs, per Monash University. Does nutrition ever seem confusing? However, shredded wheat is not as "heavy duty" as ultra high-fiber cereals that specialize in this purpose. Chickens can eat almost anything, but the question is, can chickens eat wheat? Specific foods can reduce symptoms of irritable bowel syndrome and functional constipation: a review, Restriction of FODMAP in the management of bloating in irritable bowel syndrome, Fructan, rather than gluten, induces symptoms in patients with self-reported non-celiac gluten sensitivity. Plus, you get a protein punch in this whole-grain cereal, with 7 grams per serving.. 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. For a Serving Size of 1 cup ( 49 g) How many calories are in Shredded wheat? Whole grains are considered to be nutritionally important due to their fiber content, as well as the fact that they are a source of some important vitamins and minerals. Again, what matters most may be how you choose to prepare either of these options. We are so worried about our bowels. If you just add some fruit, either one could be great. Wong adds that the fiber content of Barbara's Shredded Wheat isn't as high as other cereals, but the nutrition in whole grain wheat makes this cereal a solid choice. Many brands of shredded wheat just have one ingredient: 100% whole wheat. 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. 2023 Dotdash Media, Inc. All rights reserved. 2015;7(6):4542-4554 doi: 10.3390/nu7064542. 49g (60g) 80g. But does it really help to ingest a lot of fiber at breakfast? "Eating sugary cereals will essentially cancel out any fiber benefits and result in the opposite benefits of fiber. They offer evidence that the fiber and vitamin benefits of whole grains have been overblown and that these nutrients can be fully obtained by eating a varied diet of animal and plant foods. doi:10.3748/wjg.v21.i23.7110, Roszkowska A, Pawlicka M, Mroczek A, Baabuszek K, Nieradko-Iwanicka B. Non-celiac gluten sensitivity: a review.Medicina (Kaunas). World J Gastroenterol. This hypothesis is based on a small study in which people who had identified themselves as having NCGS reported improvement in their symptoms when placed on a low-FODMAP diet. But with so many cereal options out there, which one do you choose? You get almonds, oats, sorghum, brown rice, cranberries, red rice, quinoa and amaranth all of which supply digestion-helping fiber. Read myfull review of Future Kinds multivitamin here(with 10% discount). Add sweetness to your shredded wheat with fresh fruit (like bananas or strawberries) or dried fruit (like raisins or apricots), per the American Heart Association. 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. It contains friendly bacteria known as. 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 Chelsey Amer, adding that doing so can help you hit the daily recommendation for fiber. Thats because Weetabix has some added sugar and salt, while shredded wheat is just whole grain wheat. F1000Res. Another way to ensure dietary variety is to consider eating your shredded wheat in different ways. Is Shredded Wheat Healthier Than Oatmeal? Muesli is a breakfast all-star thanks to its other nutrients. 2. Wheat sensitivity - symptoms like bloating, cramps, diarrhoea and sickness come on quite slowly, usually hours after eating wheat. By Barbara Bolen, PhD Follow these tips the next time you pick up a box of hearty, nutritious shredded wheat cereal. Amer said this high-fiber, lower-sugar choice will keep you full much longer than lower-fiber options. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. A review on the gluten-free diet: Technological and nutritional challenges. Many breakfast cereals have several grams of added sugar per serving. "This nutrient also acts as a prebiotic in the gut by feeding the good bacteria and keeping the gut healthy. If youre following a keto, paleo or other low-carb diet, its a good idea to seek out low net carb, high-fiber cereals, since those diets restrict high-fiber ingredients like grains, legumes and fruit. Read on to find out in this article. DeFazio says Barbara's Cinnamon Puffins offers 6 grams of fiber per crunchy serving. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Fructan has been shown to have an osmotic effect within the gut, meaning it increases the amount of fluid, as well as increasing gas production through fermentation by gut bacteria. Is Shredded Wheat Good For High Cholesterol. So shredded wheat is good for your heart in that way, too. This food is great in helping digestion as it contains the high source of fiber. Just one thing, thoughthey contain sugar. Those with a family history of allergies or allergic conditions like eczema or asthma generally have a greater likelihood of developing an allergy to any food, including wheat, per the American College of Allergy, Asthma & Immunology. Given that fiber is found in so many breakfast staples like fresh fruit and whole grains, your morning meal is an optimal time of day to score some of the fiber your body needs. Its basically just whole wheat. 1. Watch the free Food for Health Masterclass here. But theres something else to consider when thinking about sugar content, too: Glycemic index (GI). Post Shredded Wheat Ingredients: Whole grain wheat. Am J Gastroenterol. But why are we so concerned about eating cereal that will make us poop? Plain shredded wheat, like other cereals, has no added sugar. 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. Nutrition Facts. Thats only ~25% of the calories of 2% cows milk!