For a healthy diet, the Guideline Daily Amounts (GDA) are 25g of fibre a day. If you’re lacking in dietary fibre, your digestive health may not be working as well as it should and as a result you may feel bloated, sluggish or uncomfortable.
Foods are ‘high in fibre’ when they contain 6g or more fibre per 100g of food and a ‘source of fibre’ when they contain 3g or more per 100g. Checking food labels in the supermarket to compare fibre levels is a great start to achieving a higher dietary fibre intake.
Just one serving of your favourite Kellogg's® All-Bran® cereals will provide between 4.5 and 10.8g fibre (wheat bran fibre content ranges from 4.5-10.8g per serving) providing you with up to 43% of your fibre GDA. And when these servings taste as good as new All-Bran® Golden Crunch, it seems rude not to.
Although your digestive health can withstand a lot of stress, such as unhealthy food and emotional upheaval, it can only do so for a limited period before long-term problems start to set in. So it’s important to take positive steps to maintain the health of your digestive system. This can be done with five simple steps:
1. Fibre absorbs water, so drink lots of it.
For fibre to work effectively, improving the transit and bulk of waste in your gut, it needs to absorb water. Not drinking enough water can hamper this process, as the fibre and waste material will become hard and compacted, leading to constipation and symptoms of digestive discomfort like bloating. Remember to drink around 8 glasses of fluids a day. And even more if it’s hot or you’re working hard.
2. It’s vital that you start to increase your fibre intake slowly to allow your body and digestive system to get used to it. Increasing your fibre intake too quickly or not drinking enough fluids can actually make feelings of digestive discomfort such as bloating a lot worse. When switching to a high wheat bran fibre cereal such as new Kellogg's® All-Bran®, try adding a handful to your normal breakfast cereal initially and gradually make the switch. You could soon feel the benefits!
What did your mother always tell you? Breakfast really is the most important meal of the day and also a great opportunity to boost your fibre intake! Take action and choose high-fibre breakfast cereals (i.e those which contain 6% fibre or more).
The Kellogg's® All-Bran® cereal range will provide between 4.5 and 10.8g fibre per serving! (Wheat bran fibre content ranges from 4.5-10.8g per serving) and can provide you with up to 43% of your fibre GDA.
All-Bran® Original: 40g serving
10.8g fibre (43% GDA)
10.8g wheat bran fibre
All-Bran® Bran Flakes: 30g serving
4.5g fibre (18% GDA)
3.6g wheat bran fibre
All-Bran® Golden Crunch: 45g serving
5.8g fibre (23% GDA)
4.3g wheat bran fibre
All-Bran® Sultana Bran: 40g serving 5.2g
5.8g fibre (21% GDA)
3.5g wheat bran fibre
In addition to the benefits of wheat bran fibre, Kellogg's® All-Bran® cereals provide an important source of 6 B-vitamins, Iron and Vitamin D.
Eat your greens (and reds, and purples and oranges)It is also important to boost your fibre intake from other sources too. One of the reasons why we should all try to eat at least 5 servings (80g) of fruit and vegetables a day is to help increase our fibre intake. Wherever possible, eat the skin as well, as it often contains the most nutrients and fibre. Try fruit salads, vegetable stir-fries, soups, dried fruit, vegetable kebabs on the BBQ and a warming lentil, bean and vegetable casserole in the winter.
What’s a ‘portion of fruit’?
1 medium apple, orange, banana, pear
2 small pieces of fruit (apricots, plums etc)
4 dried apricots halves
80g of canned fruit
1 ½ tbsp sultanas, raisins or dried cranberries
What’s a ‘portion of veg’?
80g of cooked vegetables
80g of cooked dried peas, beans, lentils or canned beans
80g of salad
1 small potato
Buy a box of All-Bran
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