How much fibre is in a bowl of all bran flakes?

November 29, 2025 •

4 min read

A standard 40-gram serving of All-Bran Flakes can contain approximately 9 to 11 grams of dietary fibre, making it a significant contributor to your daily intake. Learning how much fibre is in a bowl of all bran flakes is key for anyone aiming to improve their digestive health and overall well-being. This high-fibre start can set a healthy tone for your entire day.

Quick Summary

A typical bowl of All-Bran Flakes provides a robust amount of dietary fiber, promoting better digestion and aiding regularity. The specific fiber content can vary by region and serving size, so always check the product's nutrition label for accurate information.

Key Points

Significant Fibre Source: A standard 40g bowl of All-Bran Flakes typically provides 9-11 grams of dietary fibre.
Digestive Regularity: The insoluble wheat bran fibre is proven to promote regular bowel function and accelerate intestinal transit.
Feeling of Fullness: The high fibre content aids in weight management by promoting satiety and reducing overall calorie intake.
Gradual Increase: To avoid discomfort like bloating or gas, it is advisable to increase fibre intake gradually over time.
Drink Plenty of Water: Adequate fluid intake is crucial for fibre to work effectively in the digestive system and prevent constipation.
Check Labels for Variations: Serving sizes and fibre content can differ slightly depending on the specific product and regional market, so always check the label.

The Fibre Content of a Standard Bowl of All-Bran Flakes

For a standard serving, which is typically measured as 40g (approximately a single bowl), the amount of dietary fibre in All-Bran Flakes is impressive. A Kellogg's branded 40g serving provides about 9g of fibre, which can represent a substantial percentage of your recommended daily fibre intake. This high fibre content is primarily attributed to the whole wheat and wheat bran used in the cereal's manufacturing process. The presence of both insoluble and soluble fibre contributes to its digestive health benefits.

The natural wheat bran fibre found in All-Bran is clinically proven to help with regularity by increasing stool weight and accelerating intestinal transit time. This makes it an excellent choice for those looking to support a healthy and regular digestive system.

Comparison of All-Bran Products and Other High-Fibre Cereals

While All-Bran Flakes are a popular choice, it is helpful to compare their fibre content with other similar products to make the most informed dietary decision. The fibre values and serving sizes can differ, so always refer to the specific product’s nutrition information.

Fibre Comparison Table: All-Bran Flakes vs. All-Bran Original


Cereal	Typical Serving Size	Approx. Fibre Content	Type of Fibre	Key Benefit
All-Bran Flakes	40g (UK) or 1 cup (US)	9g (UK), 5g (US)	Mostly Insoluble	Promotes regularity, adds bulk
All-Bran Original	45g (AU) or 1/2 cup (US)	12.6g (AU), 12g (US)	Mostly Insoluble (Wheat Bran)	Maximises regularity, very high fibre density
Kellogg's Bran Flakes	30g (UK)	5.1g (UK)	Mostly Insoluble	Good source of whole grain fibre
Kellogg's Fibre Plus	40g (GR)	11g (GR)	Mostly Insoluble	Enhanced fibre for digestive wellness
All-Bran Buds	1/3 cup (US)	13g (US)	Very High Insoluble	Highest fibre density of the All-Bran range

It is important to note the regional variations in serving sizes and product formulations. For example, a UK serving of Bran Flakes provides less fibre than the denser All-Bran Flakes, while All-Bran Original consistently offers a higher fibre concentration per serving. Checking the nutrition panel on your specific box is the most reliable method for confirming exact fibre quantities.

Benefits of a High-Fibre Breakfast

Beyond simply promoting regularity, starting your day with a high-fibre cereal like All-Bran Flakes provides several key health advantages:

Digestive Harmony: The insoluble fibre acts like a scrubbing brush for your gut, ensuring that waste moves efficiently through your system. This can reduce the risk of constipation, hemorrhoids, and diverticular disease.
Weight Management: Fibre-rich foods, including high-fibre cereals, promote a feeling of fullness or satiety. This can help you manage your weight by reducing your overall calorie intake throughout the day.
Blood Sugar Regulation: Soluble fibre helps to slow down the absorption of sugar into the bloodstream. This can help stabilise blood sugar levels and is especially beneficial for people with diabetes or those at risk of developing type 2 diabetes.
Cholesterol Reduction: Soluble fibre can bind to cholesterol particles and help remove them from the body, thereby helping to lower LDL ('bad') cholesterol levels and support heart health.
Gut Microbiome Support: Fibre acts as a prebiotic, feeding the beneficial bacteria in your gut. A healthy gut microbiome is crucial for numerous bodily functions, including metabolism, immune response, and mental well-being.

Boosting Your Bowl: How to Add More Fibre

While All-Bran Flakes offer a solid fibre base, you can easily increase the nutritional value of your breakfast by adding extra high-fibre ingredients. Here are some ideas:

Add a handful of fresh berries (raspberries, strawberries, blueberries).
Sprinkle a tablespoon of chia seeds, flaxseeds, or nuts over your cereal.
Top with sliced banana or apple for an extra fruit boost.
Serve with high-fibre yoghurt instead of regular milk.
Mix in a small amount of additional wheat bran for an extra punch.

Remember to increase your fibre intake gradually to allow your digestive system to adapt and to always ensure you drink plenty of fluids, especially water, throughout the day. For more information on dietary fibre, visit the Mayo Clinic's website on the topic.(https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983)

Conclusion

In summary, a single bowl of All-Bran Flakes is a powerful tool for boosting your daily fibre intake and supporting excellent digestive health. With its high concentration of insoluble wheat bran fibre, it provides a simple yet effective way to maintain regularity and promote overall well-being. By confirming the nutritional information on the packaging and exploring additional toppings, you can tailor your breakfast to meet your specific dietary needs. This cereal remains a reliable and convenient option for those committed to a high-fibre diet.

Frequently Asked Questions

A standard serving size for All-Bran Flakes is typically 40 grams, although this can vary slightly by region. Always check the nutrition facts on the specific box you purchase.

All-Bran Flakes primarily contain insoluble fibre from wheat bran. This type of fibre is excellent for promoting digestive regularity and adding bulk to stool.

While both are high in fibre, All-Bran Original generally contains a higher concentration of fibre per serving than All-Bran Flakes. All-Bran Original consists of more concentrated wheat bran strands.

Yes, the high fibre content can increase feelings of fullness and satiety. This can help you feel satisfied longer after a meal, potentially reducing overall calorie consumption and aiding in weight management.

Drinking plenty of water is essential for fibre to work properly. Fibre absorbs water, and adequate fluid intake ensures it can move effectively through your digestive system, preventing constipation and discomfort.

Yes, most All-Bran Flakes products are suitable for vegans, as they are primarily made from wheat and wheat bran. However, it is always recommended to check the ingredients list on the packaging to be certain.

To increase the fibre in your bowl, you can add a handful of fresh berries or other fruit, sprinkle on nuts or seeds (like chia or flax), or mix in a spoonful of unprocessed wheat bran.