What is fiber?

Fiber is an important nutrient that our bodies need. Unlike others, it’s not digested. It passes through the gut relatively unchanged.

Where is fiber found?

Fiber is only found in plant foods. One of the main types is cereal grain, where it’s 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, whereas it's not found in animal products.

Wheat bran is a rich source of fiber and the entire All-Bran® product family contains it.

What is the difference between fibre and fiber?

Nothing – it’s just a different spelling. In the U.S. we tend to talk about ‘fiber’ and in the UK and Europe they spell it ‘fibre’. It’s exactly the same substance doing the same great job.

How do I eat more fiber?

You can increase the amount of fiber in your diet by making some easy swaps:

• Start your day with a cereal high in wheat bran fiber, such as Kellogg's® All-Bran®.
• 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 cookies.
• Switch from white bread to whole grain, seeded or another high-fiber variety.
• Make sure you’re eating at least five servings of fruit and vegetables every day.
• Add peas, beans or lentils to stews 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 whole grain, oat or rye crackers instead of your usual variety.

McCance and Widdowson's The Composition of Foods (Sixth Edition). Royal Society of Chemistry, Ministry of Agriculture, Fisheries and Food plus manufacturer website.

How do I know how much fiber is in a certain food?

The easiest way is to check food labels. If a food claims to be high in fiber, it has to contain at least 6g per labeled serving. If it’s a ‘good source of fiber’, it has to have at least 3g of fiber per labeled serving.

Fruit and vegetables don’t usually carry nutrition panels, but you know that by eating at least five servings a day, you’re giving your body the fiber boost it needs.

Why do I need to drink more water with a higher fiber intake?

For fiber 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. Not enough water can lead to occasional irregularity and an uncomfortable, bloated feeling so make sure to drink at least 8 glasses a day – more if you lead an active lifestyle or work in an air-conditioned office.

What is special about wheat bran?

All fibers are important and have different effects on the body but wheat bran is one of the most concentrated types. That means it contains more fiber than many other grains, oats and rice. It is a great fiber to help support digestive health.

How much fiber is there in All-Bran^®?

The Kellogg's^® All-Bran^® whole product line provides between 6g and 17g per serving, which is up to 61% of your recommended fiber intake (the Daily Reference Value of fiber is 28g per day). In addition to the benefits of wheat bran fiber, Kellogg's^® All-Bran^® cereals provide an important source of six B-vitamins, iron and vitamin D.

How much fiber should I eat?

Nine out of ten people in the U.S. don't get enough fiber. As a guide, you should aim for 28g 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 fiber intake by about 50% in order to reach our target.

1 serving of All-Bran® provides 12g of wheat bran fiber and helps contribute to a healthy, balanced diet.

Reference: U.S. Department of Agriculture, Agricultural Research Service. “What We Eat in America,” Nutrient Intakes from Food by Gender and Age. National Health and Nutrition Examination Survey (NHANES) 2009-2010. http://www.ars.usda.gov/SP2UserFiles/Place/12355000/pdf/0910/Table_1_NIN_GEN_09.pdf. Accessed December 18, 2013.

How does my digestion work?

Your digestive tract is a series of chambers, each of which has a different function. Digestion is simply the process of breaking down all the food and liquids we consume into nutrients that the body can absorb.

Food that isn’t digested or absorbed during digestion becomes waste. This includes fiber, which escapes the digestive enzymes in the small intestine and moves into the large intestine.

U.S. Department of Agriculture, Agricultural Research Service. “What We Eat in America,” Nutrient Intakes from Food by Gender and Age. National Health and Nutrition Examination Survey (NHANES) 2009-2010. http://www.ars.usda.gov/SP2UserFiles/Place/12355000/pdf/0910/Table_1_NIN_GEN_09.pdf. Accessed December 14, 2012.

How long does it take to digest a meal?

To be totally honest, it’s hard to tell. Every single one of us is different so it can range from anywhere between 17 and 55 hours. The digestive tract is around 9-10 meters long and it typically takes around 3-4 hours for food to get past the stomach. It then spends about two hours in the small intestine where most of the nutrients are absorbed. Finally, passage (called transit) through the large intestine can take anywhere between 12 to 50 hours.

How can I support my digestive health?

Unhealthy foods, emotional upheaval – it all takes its toll on your digestive system. Follow these steps and you can help support your digestive health.

• Eat a healthy, balanced diet
• Eat slowly and regularly
• Choose high-fiber foods*
• Keep active
• Reduce and manage your stress levels
• Don’t smoke and limit alcohol intake

*Foods are high in fiber when they contain 6 or more grams of fiber per labeled serving. They are a good source of fiber when they contain 3 g or more per labeled serving. Checking food labels in the supermarket to compare fiber levels is a great start to achieving a higher fiber intake.

Just one serving of your favorite Kellogg's® All-Bran® cereal will provide between 6g and 17g fiber per serving which is up to 61% of the daily value for fiber recommended.