The importanceof Fibre  

Fibre in the diet is important for a number of reasons. It helps to keep us regular but also plays a part in ensuring that the digestive system is functioning well.

Health professionals recommend a diet rich in fibre, to help keep things moving and support digestive health.

Fibre comes from the undigestible parts of plant foods. There are two types of fibre, each performing a different function in the body. Soluble fibres form a gel when they pass through the small intestine helping to ensure that the body absorbs nutrients at a steady pace. Insoluble fibres, like wheat bran fibre, cleanse the bowel, by pushing undigested food through the large intestine or colon to help keep us regular.
Plant foods are the only source of fibre. One of the main types is cereal fibre found in the outer casing, or husk of the grain. The tough, fibrous parts of fruit and vegetables (particularly in the stalk and skins) are also great sources.

The outer part of the wheat grain is called the bran. Wheat bran is one of the richest sources of natural fibre and the entire All-Bran range is packed with it. Why not try All-Bran Original, All-Bran Honey-Almond or the new All-Bran muesli which contains 25% more fibre than other mueslis?*

SUPER: Based on the average fibre content per 100g for the top 20 mueslis (Aztec data to June 201

Nothing – it’s just a different spelling. In Australia, as well as in the UK and Europe we tend to talk about ‘fibre’ and in the USA they spell it ‘fiber’. It’s exactly the same thing doing the same great job for our bodies.
Unlike other nutrients, fibre is not broken down in the stomach or small intestine. It passes relatively unchanged into the large intestine (sometimes called the colon). Fibres help to form a soft bulky mass that is then easier to move along the digestive tract. As such, fibre helps keep things moving as they should, cleansing from the inside and supporting digestive health.

The Gut Foundation recommends a diet rich in fibre, to help keep things moving and support digestive health. All-Bran is a proud sponsor of The Gut Foundation and its mission to improve the digestive health of all Australians. Why not try the All-Bran 7 day Challenge and help give your fibre intake the boost it needs?
Yes. Fibre can be broadly split into two types – soluble and insoluble (wheat bran is the insoluble type). Both types are important in a healthy balanced diet.

Insoluble Fibre
This type of fibre is important for helping to ‘bulk up’ waste as it moves through the digestive tract. It’s often referred to as 'roughage' or 'bulk' because of the way it increases volume and speeds everything along, reducing digestive transit time.

Wheat bran fibre is predominantly insoluble and has been proven to help promote regularity. In fact, as little as 10g a day can help reduce digestive transit time helping to move things along. The All Bran range is one of the best sources of insoluble wheat bran fibre.

Soluble Fibre
Soluble fibre forms a gel-like material in water which helps to control the movement of food through the small intestine. Good sources include oats, many types of fruit, barley and beans.

Since we need both types if fibre in our diet, it's a great idea to mix two tablespoons of All-Bran Original which is very high in insoluble fibre into a bowl of warm oats in winter. That way, you can double the fibre from your bowl of oats, as well as getting both types of fibre. And another way is to enjoy a bowl of new delicious All-Bran High Fibre Muesli - too easy!
You can increase the amount of fibre in your diet by making some easy swaps:

  • Start your day with a cereal high in natural wheat bran fibre, such as Kellogg's All-Bran or add All-Bran to your favourite winter breakfast. Go for muesli with a mix of fibres from oats and wheat bran like All-Bran High Fibre Muesli.
  • Go for brown rice or whole wheat pasta instead of the white varieties – or try a 50:50 mix
  • Opt for a handful of nuts or fruit instead of chips, snack bars or biscuits
  • Switch from white bread to wholemeal, seeded or another high-fibre variety
  • Make sure you’re eating at least two servings of fruit and five vegetables every day
  • Add peas, beans or lentils to stews, soups and casseroles
  • Add extra vegetables when making meat sauce for lasagne, curries, chilli etc., or why not go veggie and make a meat free version for a change?
  • Choose wholemeal, oat or rye crackers instead of your usual variety

The easiest way is to check food labels. If a food claims to be high in fibre, it must contain at least 4g of fibre per serve. If it’s a ‘source of fibre’, it has to have at least 2g of fibre per serve.

Fruit and vegetables don’t usually carry nutrition panels, but you know that by eating two serves of fruit and five serves of vegetables you are incorporating fibre into your diet.

All foods in the All-Bran range are high in natural wheat bran fibre. Why not try the All-Bran 7 day Challenge and discover how easy it is to incorporate high fibre foods into your day?
For fibre to work effectively, it needs to absorb water. That’s because fluids help to form the soft, bulky mass that is passed through the body and turned into waste. So in other words, drinking more fluid helps fibre to do its job effectively. When increasing your fibre intake, make sure to drink enough fluid throughout the day so that everything is working together for your digestive health.
All fibres are important and have different effects on the body. Wheat bran comes from the part of the grain that is the most important for digestive health. In fact, wheat bran is one of the most concentrated sources of fibre and research shows that just 10g a day can help to keep things moving through the digestive system, ensuring that you stay regular.
The Kellogg's All-Bran range provides between 6.7g and 13.3g fibre per serving, which is up to 44% of your recommended fibre intake (the recommended intake of fibre is 25g per day for women and 30g per day for men). In addition to the benefits of natural wheat bran fibre, Kellogg's All-Bran cereals provide an important source of essential nutrients such as iron and B vitamins.
As a guide, you should aim for 25g for women and 30g for men each day, from foods such as cereal (like wheat bran and oat bran), legumes (lentils, beans and peas), nuts, grains, fruit and vegetables. The truth is, most of us need to increase our fibre intake in order to reach these targets.

Natural wheat bran fibre contributes to faster digestive transit, which helps to promote regularity. Aim for at least 10g of natural wheat bran fibre per day to enjoy the digestive benefits.
Understanding more about being regular

  Understanding more aboutbeing regular  

Many people are not as regular as they should be. Did you know that eating more wheat bran can help keep things moving in natural rhythm and support your digestive health?

Read more
My digestive health

  My digestiveHealth  

Most of us know very little about how digestion works. Find out ways to support your digestive health.

Read more
calendar 7 day challange