Which Is Better: All Bran Or Fiber One Cereal?

November 3, 2025 •

4 min read

According to the National Institutes of Health, many Americans consume only half of the daily recommended fiber intake, and high-fiber cereals can be a practical solution. When choosing, a common question arises: which is better, All Bran or Fiber One? Both are well-known for their high fiber content, but they differ significantly in their nutritional profiles and ingredient sourcing.

Quick Summary

This in-depth comparison examines All-Bran and Fiber One Original cereals, evaluating their fiber content, whole grain presence, sugar levels, and digestive effects. It helps you decide which high-fiber breakfast cereal is best for your specific dietary needs and health goals.

Key Points

Fiber Content: Fiber One Original provides 18g of dietary fiber per 2/3 cup, significantly more than All-Bran Original's 12g per 2/3 cup.
Sugar Levels: All-Bran Original contains 8g of added sugar, while Fiber One Original has less than 1g, making Fiber One the better choice for low-sugar diets.
Ingredient Source: All-Bran primarily utilizes natural wheat bran fiber, whereas Fiber One relies on a combination of whole grains and isolated 'functional fibers'.
Digestive Adjustment: Due to its high fiber density, Fiber One may cause more gas or bloating if not introduced gradually, while All-Bran is also effective for regularity but with a lower initial fiber load.
Taste and Texture: Fiber One has a crunchy nugget texture, and All-Bran has a more traditional flake-like consistency; taste is subjective and can be enhanced with fresh fruit and nuts.
Best For Specific Goals: Fiber One excels for maximum fiber and minimal sugar, while All-Bran is better for those seeking a more natural fiber source and a classic taste, tolerating more sugar.

All-Bran vs. Fiber One: A Cereal Showdown

For those seeking to boost their daily fiber intake, All-Bran and Fiber One Original cereals are two of the most popular choices on the market. While both cereals serve a similar purpose, a closer look reveals key distinctions in their nutritional makeup, ingredient lists, and how they may affect your digestion. Understanding these differences is crucial for making an informed decision that aligns with your health objectives.

Nutritional Comparison: Fiber Content and Sugar Levels

At the heart of the All-Bran vs. Fiber One debate is their fiber and sugar content. Fiber One Original typically contains a higher amount of fiber per serving, offering an impressive 18 grams per 2/3-cup serving compared to All-Bran Original's 12 grams. This makes Fiber One the clear winner for those prioritizing maximum fiber. However, the picture changes when examining sugar. While the Fiber One Original cereal has less than 1 gram of added sugar, All-Bran Original contains 8 grams of added sugar per 2/3-cup serving, which is a significant difference for anyone monitoring their sugar intake.

This discrepancy is partly due to the form of fiber used. Fiber One relies on isolated 'functional fibers' like chicory root and polydextrose to boost its fiber count, along with whole grains, while All-Bran primarily uses natural wheat bran fiber. This brings us to another key difference in the cereals' ingredient quality.

Ingredients and Fiber Type: Natural vs. Functional Fiber

The source and type of fiber are important considerations. All-Bran is derived from natural wheat bran fiber, a concentrated source of insoluble fiber that helps with regularity by adding bulk to stool. Its ingredients list is relatively simple, with wheat bran as the primary component. In contrast, Fiber One's higher fiber count is achieved by adding functional fibers that are isolated or extracted from other plant sources. Some critics argue that these functional fibers may not offer the same comprehensive health benefits as naturally occurring dietary fiber from whole foods.

It is important to note that many Fiber One products have been flagged for containing artificial sweeteners and heavily processed ingredients, especially in snack bar varieties. For the Original Bran cereal, however, the primary concern is the difference between natural and added fibers. While both cereal types can improve digestion, some individuals find that functional fibers can cause more gas and bloating, especially when first introduced to the diet.

Comparison Table: All-Bran Original vs. Fiber One Original


Feature	All-Bran Original	Fiber One Original
Serving Size	2/3 cup	2/3 cup
Dietary Fiber	12 grams (approx. 44% DV)	18 grams (approx. 65% DV)
Added Sugar	8 grams	< 1 gram
Primary Fiber Source	Natural Wheat Bran Fiber	Functional Fibers (Chicory Root, etc.)
Ingredient Quality	Made with natural wheat bran	Relies partly on isolated functional fibers
Digestive Impact	High in insoluble fiber, effective for regularity	Very high fiber load may cause gas/bloating initially
Best For	Those seeking a high-fiber boost from a simpler, more natural source, who don't mind a little added sugar.	Those seeking the absolute highest fiber content with very low sugar.

Taste, Texture, and Digestive Effects

Taste and texture are subjective but worth considering. All-Bran has a traditional, mildly sweet bran flavor and a distinct flake-like shape. Fiber One Original consists of small, crunchy bran nuggets that hold their shape well in milk. For those who find the taste of plain bran unappealing, both cereals can be enhanced with toppings. Common additions include fresh fruit (for extra fiber and sweetness), nuts, or seeds. Toppings are a great way to improve flavor while maintaining nutritional integrity, especially if opting for the very low-sugar Fiber One.

Regarding digestive health, both are effective laxatives due to their high insoluble fiber content. However, the extremely high fiber density of Fiber One can lead to digestive discomfort such as gas, bloating, and cramping if your body is not accustomed to such a high intake. It is crucial to increase your fiber intake slowly and drink plenty of water to help your system adjust. The Mayo Clinic provides comprehensive information on the benefits and side effects of dietary fiber, recommending a gradual increase to avoid adverse effects. For further reading, consult the Mayo Clinic's guide on dietary fiber: Dietary fiber: Essential for a healthy diet.

The Final Verdict

There is no single 'better' option, as the ideal choice depends on your individual priorities. If your main goal is to maximize your fiber intake with minimal added sugar, Fiber One Original is the superior option. Its 18 grams of fiber is hard to beat, and its low sugar content is a major plus for those watching their glycemic load. However, if you prefer a less processed approach with a more natural source of fiber and are willing to accept some added sugar, All-Bran Original is an excellent choice. It provides a substantial fiber boost from a classic, straightforward ingredient list. Ultimately, the best high-fiber cereal is the one you enjoy eating consistently, ensuring you meet your daily fiber goals for optimal digestive health.

How to Choose Your Cereal

Prioritize Fiber Content: Fiber One offers more grams of fiber per serving, a significant advantage for those with high daily fiber needs. All-Bran is still a powerful source but contains less per serving.
Watch for Added Sugar: Fiber One Original is virtually sugar-free, while All-Bran contains 8 grams of added sugar per serving. Your sugar intake goals should heavily influence your decision.
Consider Ingredient Source: All-Bran uses natural wheat bran, whereas Fiber One uses a combination of whole grains and functional, added fibers. Some prefer the 'whole food' approach of All-Bran.
Manage Digestive Impact: If your system is sensitive to rapid changes in fiber, introduce both cereals slowly. Fiber One's very high concentration may require a more cautious approach.
Evaluate Taste and Texture: Fiber One has a distinct, crunchy nugget texture, while All-Bran has a more classic flake form. The taste profiles also differ, with All-Bran being slightly sweeter due to its higher sugar content. Consider personal preference.

Frequently Asked Questions

Both can aid in weight loss by increasing satiety and keeping you full longer. Fiber One has the advantage of higher fiber and lower added sugar, which can help reduce overall calorie intake. However, All-Bran is also very effective due to its high fiber content. The best option depends on your overall dietary preferences.

All-Bran primarily contains natural wheat bran fiber, a whole food source. Fiber One includes isolated 'functional fibers' in addition to whole grains. While both increase fiber intake, some nutritionists suggest that natural, whole-food fibers offer more comprehensive benefits than isolated ones, but research on this is ongoing. For digestive benefits, both are effective sources of insoluble fiber.

Both cereals are high in insoluble fiber and are effective for treating constipation. Fiber One offers a higher dose of fiber per serving, which can be more powerful, but it may also cause more initial discomfort. All-Bran is also very effective and may be gentler to start with.

The ingredients can vary depending on the product, but Fiber One Original Bran cereal is known for its minimal ingredients, mainly whole grain wheat and bran. However, other Fiber One snack bar varieties and certain other cereals in the product line may contain isolated fibers, artificial sweeteners, or preservatives.

Yes, you can mix both cereals. This could be a good way to get the higher fiber from Fiber One while also enjoying the natural wheat bran fiber from All-Bran. Just be mindful of the total fiber intake and introduce the mixture slowly to avoid digestive issues.

When increasing fiber intake, it is crucial to drink plenty of water throughout the day. Fiber works best when it can absorb water to soften stool and aid transit through the digestive system. Insufficient water can lead to constipation, bloating, and cramping.

Consuming too much fiber too quickly can cause gas, bloating, and abdominal cramps. A sudden, large increase in fiber can also interfere with the body's absorption of certain minerals, like calcium, iron, and zinc. It is best to increase fiber intake gradually.