The oats have a high glycaemic index (GI), while All Bran has a low-GI, so from both the GI and the energy content point of view All Bran may be a better choice.
Oat bran is high in fiber and protein and low in calories
Healthline states that although both oatmeal and oat bran have a similar carb and fat content, oat bran is significantly higher in fiber and protein.
Eating a healthy overall diet, with a variety of fruit and vegetables, and introducing higher fibre foods, like All-Bran into your regular diet should help to keep your digestive tract working well and reduce any bloating that you may experience.
Fiber. Oat bran contains more fiber than typical oatmeal, which is highly beneficial for those experiencing digestion problems. Eating foods rich in fiber can help add bulk to your stools and remedy digestive issues like diarrhea and constipation.
Wheat bran attracts water into the intestines, making stools softer and helping ease digestion (insoluble fiber). However, if you eat too much, it can increase gas production, leading to bloating and flatulence.
"Foods like All-Bran, which are high in wheat bran fibre, are particularly effective when it comes to relieving constipation and some of the associated symptoms which leave you feeling bloated and sluggish."
I usually make granola and muesli when I want cereal, but sometimes I eat bran flakes, Weetabix, or All bran. Although these cereals contain less sugar than most, they still have a reasonable amount of sugar, making them easy to overeat and unsuitable for people with blood sugar imbalances.
Put the All-Bran or bran flakes into a bowl and pour over the milk. Top with the berries, chopped nuts and a dollop of yogurt and serve.
Kellogg's® All Bran® is packed with wheat bran fibre, a great cereal fibre for your digestive wellness. Making wheat bran as part of your daily routine is a great way to help you get the fibre you need for your digestive wellness so that you can make the most of your day.
Risks of All-Bran Diet
Though most Americans do not get the recommended daily amount of fiber according to the FDA, you can have too much. You might experience gas, bloating or constipation on an all-bran diet because your body needs time to get used to breaking down the increased fiber load.
Wheat bran has more vitamins than oat bran per serving, by about double the amount. Oat bran, however, does have three times more thiamin than wheat bran. Thiamin helps cells in the body change carbs into energy.
Oat bran has long been considered a true superfood. The reason for this is the high nutrient density as well as the high fibre content. But oat bran has many other health benefits.
Because it's a great source of insoluble fiber, wheat bran helps keep you regular and promotes digestive health. It's also been shown to reduce symptoms of bloating and discomfort and increase healthy bacteria in the gut, as it's rich in prebiotics (which are the food for the beneficial probiotic bacteria).
Cereal for breakfast pushes you near or over the daily limit. Most nutritionists now recommend eggs as a great way to start your day. The protein helps steady blood sugar levels for the rest of the morning and keeps you satisfied until lunch or a mid-morning snack.
Eat more
For example, adding just 1/3 cup of All-Bran Buds* to your daily routine, can help you get the psyllium fibre you need. 1/3 cup (28 g) of All-Bran Buds* cereal with psyllium provides 35% of the daily amount of fibre shown to help lower cholesterol.
"All-Bran can help to alleviate the symptoms of bloating. That's because it contains natural wheat bran fibre that helps keep you regular." 10g of wheat bran fibre per day helps reduce digestive transit time. ALL-BRAN contains at least 3-6g wheat bran fibre per serve.
6. Is All-Bran Good For Weight Loss? All-Bran is an okay food to include in a weight-loss diet, but it's not completely ideal. Compared to other cereals, it has a lot of fiber to fill you up—but it also has empty calories, with 8g of added sugar per serving.
Porridge is our top choice for a heart healthy breakfast – when it is made with low-fat milk or water and unsweetened. All porridge oats are wholegrains and they all contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more of it daily, as part of a healthy diet.
All-Bran, 100% Bran, Bran Buds, oat bran, oatmeal, and Raisin Bran are some of the high-fiber cereals presently available. Bran can cause rumbling intestinal gas and even some mild cramping, so it should be eaten in small amounts at first. The amount can be increased as the body gets used to it.
You May Experience Gas and Bloating
However, if you increase your fiber intake too quickly, it can cause uncomfortable gastrointestinal effects, including gas and bloating. If you're trying to increase your fiber intake, do so slowly.