Dietary Fiber Facts–All-Bran® Q&A
How do I know if I need more fiber in my diet?
Chances are you do. According to the National Health and Nutrition Examination survey, 9 out of 10 Americans aren’t getting enough fiber.
How much fiber do I need to eat?
The U.S. dietary guidelines recommend adults get 14 grams of fiber for every 1,000 calories consumed per day. Use the following chart as a general guide.
| Age | Recommended Daily Fiber Intake | |
|---|---|---|
| Women | 19–50 | 25 |
| 51–70+ | 21 | |
| Men | 14–50 | 38 |
| 50–70+ | 30 |
How do I know how much fiber is in my food?
Check the Nutrition Facts Panel provided on most packaged foods for the amount of fiber per serving. 10% daily value per serving is a good source of fiber. 20% is an excellent source. For perspective, just one serving of Kellogg’s® All-Bran® Bran Buds® cereal has an incredible 51% of your daily value of fiber!
Can I just take a fiber supplement and get the same digestive and health benefits?
It’s much more enjoyable to get your fiber from foods rather than supplements.
What’s the difference between soluble fiber and insoluble fiber, and which one do I need?
Insoluble fiber can’t be dissolved in water, so it isn’t digested like other nutrients. Instead it moves through the digestive system, pushing waste along with it and cleaning out your intestines. That’s how it promotes regularity.
Soluble fiber, on the other hand, can dissolve in water. Some soluble fiber, such as psyllium, found in All-Bran® Bran Buds® cereal, helps absorb water in your stomach and acts like a sponge, mopping up cholesterol. Foods with psyllium fiber may help reduce your risk of heart disease and help promote healthy blood glucose levels1.
1Diets low in saturated fat and cholesterol that include 7 grams of soluble fiber per day from psyllium may reduce the risk of heart disease. One serving of All-Bran® Bran Buds® cereal provides 2.7 grams of this soluble fiber.
Both types of fiber can help in weight management.
What are some sources of insoluble fiber?
Sources of insoluble fiber are wheat bran cereals such as All-Bran® products. Other sources include whole-grain bread, vegetables and fruit.
What are some sources of soluble fiber?
One source of soluble fiber is psyllium, which is found in All-Bran® Bran Buds® cereal. Other sources include oats, apples, pears and legumes.
Doesn’t fiber cause gas and bloating?
Fiber, when added too quickly, can cause abdominal discomfort. The key is to add fiber gradually. Drink plenty of water to help fiber do its work.
Can fiber help me maintain a healthy weight?
Fiber may aid in weight management. That’s because high-fiber foods take longer to digest and may help you feel full.
Remember, the key to managing your weight is to balance the calories you take in with the calories you burn each day. If you’re concerned about your weight, seek advice from a physician or registered dietitian.
What is natural wheat bran fiber?
Wheat Bran fiber has been shown to have benefits in promoting bowel regularity2. Wheat bran is the part of the wheat kernel that contains most of the fiber. Whole grain wheat and wheat flour, which include the entire kernel, provide lower concentrations of fiber than the wheat bran itself. In addition to fiber, wheat bran provides vitamins and minerals that our bodies need daily.
Kellogg’s® All-Bran® cereal is a multitasker made with natural wheat bran fiber. Learn more about this nutritious grain here.
2Cummings JH. 1993. CRC Handbook of Dietary Fiber in Human Nutrition, 2nd Edition. Chapter 6.1: The Effect of Dietary Fiber on Fecal Weight and Composition. pp. 263-349; US FDA Laxative Monograph (21 CFR 334.10 and 334.52 (d)(2).
