Bread & Bakery: Oat Bran Psyllium Wheat Fiber Almonds All →

Catalog › Bread & Bakery › Siberian Fiber

Siberian Fiber: Fiber Breakdown, Calories, and Daily Value

A fiber concentrate from bran and berry pomace. Key nuances for digestion, fullness, and blood sugar.

🌿

🌿 1 serving (~15 g / 0.5 oz)

Bread & Bakery

🌿 Dietary Fiber

1 serving (~15 g / 0.5 oz) 6.3 g

Soluble

0.8 g (12%)

Insoluble

5.5 g (88%)

Per 100g: 42.0 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 serving (~15 g / 0.5 oz) 27.0 kcal

Per 100g: 180.0 kcal

Nutrient density: a 15 g serving has only about 27 kcal with 6.3 g fiber.

⚡ Glycemic Index (GI)

1 serving (~15 g / 0.5 oz) 0–15 (near zero)

Per 100g: 10

Near-zero GI: fiber itself barely raises blood sugar and can help smooth glucose spikes from the meal.

💡 Popular Siberian Fiber Options

Fiber content is high and consistent: about 40–45 g per 100 g.

🌿 Wheat Bran: thin wheat hulls and berry pomace — a classic profile.

🌱 Rye: a more pronounced grain flavor and a denser insoluble fraction.

🌾 Berry-Forward: adds soluble pectins and softens the texture.

✨ Choose a fresh package without clumps and follow the soaking protocol.

⚡ Quick Fiber Calculator (Siberian Fiber)

One click, no registration

1 port

🟢 You ate 6.3 g of fiber — that is 21% of your daily norm (30 g)!

How Fiber and Nutrients in Siberian Fiber Support Daily Wellness

How Siberian Fiber Supports Weight Management

Siberian fiber swells in liquid, adds clean plant volume to a meal, and helps you stay naturally full longer. It also slows sugar absorption from the meal, so afternoon energy crashes are less likely.

Satiety Score

★ ★ ★ ★ ☆ 4.2 / 5.0

Good fullness from volume and fiber

Caloric Density 27 kcal

Low calorie density per serving

Effects on Digestion and Gut Motility

Insoluble bran fibers hold water and help form fuller, more regular stools. But dry fiber is a mechanical abrasive: if your stomach lining is delicate, irritable, or sensitive to rough particles, dry bran can feel scratchy; always hydrate thoroughly.

Stomach «Softness» Scale

Irritating 4 / 10 (Requires thorough soaking; not recommended for irritated or sensitive stomach linings) Ideal

GI Stimulation Score 🌿 Natural GI Rhythm Volume and liquid support active transit, but without proper pre-soaking — or when the digestive tract feels delicate and irritated — scratchy particles can cause discomfort.

Microbiome Fermentation and Glycemic Shield

🩸 Feeding the Microbiome
Good bacteria in the colon use the soluble portion — pectins from berry pomace — and make short-chain fatty acids.

🛡️ Butyrate Production
One key fermentation product is butyrate. It helps fuel cells lining the colon and supports the gut barrier.

🌿 Glycemic Shield
Fiber itself barely raises blood sugar and can slow sugar absorption from foods eaten with it.

Prebiotic value

6.3 g fiber per serving Pectins + insoluble bran

Feeds friendly bacteria

Glycemic buffer 🛡️ Near-zero GI and serving glycemic load ~0.1 No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Siberian Fiber

🥗 Raw form

Dry Fiber (Native Structure)

Rigid Bran Particle: Dry grain hulls keep a dense structure and can mechanically irritate the gut.
Neutral pH: The native blend has a pH of 6.0–6.6 — not an acidic product.
Slow Breakdown: Some fiber ferments in the colon; some works as a bulk absorbent.

🔥 Thermal processing

After Soaking and Gentle Heating

Softening the Hulls: Soaking for 15–20 minutes and gentle heating reduce abrasiveness and make digestion easier.
Better Bioavailability: In liquid, pectins swell and bran becomes more pliable for fermentation.
Easier Digestion: Swollen fiber is gentler on the stomach, but still requires caution: ensure at least 250 ml of liquid per serving to prevent mechanical friction against the stomach wall.

Culinary Constructor & Alternatives

Best Food Combinations with Siberian Fiber

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Power Lunch

Siberian Fiber Kefir Smoothie

🌿

Siberian Fiber Ingredient

+6.3 g

🍏

Apple Ingredient

+4.32 g

🥕

Carrot Ingredient

+2.8 g

🟢 Total in plate: 13.4 g of fiber (45% of norm)

💡 Quick prep: Stir 1–2 tbsp of fiber into a glass of kefir or yogurt 20 minutes before eating. The fiber swells and helps curb appetite.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🥣 Oat Bran 15.4 g / 100g 💊 Psyllium 71.0 g / 100g 🌾 Wheat Fiber 42.8 g / 100g 🌰 Almonds 12.5 g / 100g