Fibre is found in wheat bran and other types of bran, whole grain cereals and breads, legumes, vegetables, fruit, nuts and seeds. Animal foods such as meat, poultry, fish and dairy products do not contain fibre.

What's amazing is that the body can't digest fibre. Instead, it travels down to the large intestine and gets excreted from the body. As fibre moves through the digestive system, it can promote health in many ways. Benefits include, promoting satiety (helping you to feel full longer), contributing to healthy blood cholesterol levels, regulating blood sugar levels and promoting regularity.

The two types

Fibre can be found in two forms: soluble and insoluble - this relates to how well they dissolve in water. Both function very differently in the body, and both are needed as part of a healthy diet.

Insoluble fibre:
Insoluble fibres are often referred to as "roughage." These fibres do not dissolve in water and pass through the digestive system largely unchanged. Insoluble fibres increase the bulk or weight of undigested material (from foods) through the large intestine and they also increase the speed at which this food material moves through the large intestine. These two effects are related to regularity. For example, wheat bran, which is made up of mainly insoluble fibre, helps to promote regularity.

Food sources that contain insoluble fibre include wheat bran, whole grain cereals and breads, legumes, fruit, vegetables, nuts and seeds.

Soluble fibre:
Soluble fibres dissolve in water and form a gel-like substance when mixed with water. They delay the speed at which food moves through the digestive system. Generally, soluble fibres contribute to healthy blood cholesterol levels and regulate blood sugar levels.

Food sources that contain soluble fibre include psyllium, barley, oatmeal, lentils, fruit and vegetables.

The Wheat Bran Difference

Wheat bran, an insoluble fibre, is highly effective in promoting regularity. In scientific studies of fibres, wheat bran is generally seen as the "gold standard". This means wheat bran is the fibre that other fibres are measured against to judge if they have any effects on regularity. Luckily and yummily, All-Bran* cereals and bars use wheat bran as the primary source of fibre.

How much is enough?

Women aged 31 to 50 should try to get 25 grams of fibre every day, while men should aim for 38 grams each day. With All-Bran* cereal it's easy!

Find out if you're getting enough fibre. Try out the Fibre Tracker.

How to get more fibre

Getting enough fibre is essential to keeping your digestive system working in top-form, but it's important to add it to your diet slowly so your body can adjust to the change.

Increasing your fibre intake too quickly may contribute to abdominal discomfort like gas and bloating. So today add All-Bran Buds* to your cereal, tomorrow top up your yogurt, then have a pack of All-Bran* Snack Bites Cinnamon Brown Sugar Flavour for a snack. It's easy to get your fibre up when there are so many All-Bran* New Ways.

Drink lots of water

Fibre works best when it's accompanied by fluids like water. In fact, insoluble fibre needs water to help promote regularity. Be sure to toss a bottle of water and All-Bran* bar into your bag - great for when you're out and about.