Frequently Asked Questions

fibreful is a high fibre oatbran porridge with added chicory inulin – a scientifically proven prebiotic that contributes to digestive health by increasing stool frequency.

Fibreful contains 5.2g chicory inulin per 40g portion and is ideal for adults and children aged three and over as part of a varied and balanced diet and healthy lifestyle. The beneficial effects of inulin are obtained with a daily intake of 12g chicory inulin, equivalent to three portions of fibreful or achieved by consuming other foods containing corresponding amounts of chicory inulin.

fibreful is for anyone who is looking to naturally increase their intake of dietary fibre, which should be nearly all of us! In the UK, most people do not eat enough fibre (the average intake is 17.2g for women, and 20.1g for men)¹. According to the average adult intake of around 18g per day, we’re falling short of the 30g per day that is recommended for its range of health benefits and disease prevention.

Consuming high fibre foods and a total of at least 25g of fibre per day as part of a varied and balanced diet has been associated with a reduced risk of coronary heart disease, stroke, type 2 diabetes and colorectal cancer².

fibreful is also naturally very high in heart-healthy oat beta glucans – a type of soluble fibre. Oat beta-glucans have been scientifically proven to reduce blood cholesterol levels. High cholesterol is a risk factor in the development of coronary heart disease. The beneficial effect is obtained with a daily intake of 3g of oat beta glucans. One 40g portion of fibreful provides 2.4g, which is 80% of the suggested daily amount.

¹ https://www.gov.uk/government/statistics/ndns-results-from-years-7-and-8-combined
² Reynolds et al (2019) Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet 393: 434-445

fibreful provides over double the dietary fibre of regular oats. Standard porridge oats typically contain 9.1g fibre per 100g compared to fibreful which contains 25.6g per 100g. The Scientific Advisory Committee on Nutrition recently recommended that adults should be consuming 30g dietary fibre per day, which requires a 50% increase in fibre intake for men and a 75% increase for women and even more for those on a low income who tend to have a lower intake of fibre³. One 40g serving of fibreful can help bridge this gap by providing 10.2g of fibre – over one third of an adult’s recommended daily intake.  A high fibre diet helps to keep our digestive system healthy and prevents constipation.

Foods high in fibre may also enhance feelings of satiety, helping you to feel fuller for longer.

The added chicory inulin acts as a prebiotic – a type of non-digestible fibre that nourishes the good bacteria that are naturally present in the gut and (by acting as their preferred food source) selectively stimulates the growth of the ‘good’ bacteria. The prebiotic we’ve chosen to add to fibreful has been scientifically proven to help support a healthy and balanced digestive system and contributes to normal bowel function by increasing stool frequency.

Consumption of fibreful may result in an increase in stool softness and volume and may reduce transit time – meaning you may need to pass a stool more often than usual. 12g of chicory inulin should be consumed each day for a significant beneficial effect – a 40g serving of fibreful contains 5.2g of chicory inulin, over 1/3 of the required amount of inulin for an observable beneficial effect on digestive health.

The naturally occurring oat beta-glucans – a type of fibre found in oatbran – may help to maintain normal blood cholesterol and reduce total and LDL blood cholesterol levels and so reduce the risk of coronary heart disease – the excess cholesterol is absorbed on its way through your body.

³ SACN (2015) Scientific Advisory Committee on Nutrition  – Public Health England, Carbohydrates and Health

Chicory inulin, also known as chicory root fibre, is a type of carbohydrate that comes from the chicory plant – a perennial plant of the dandelion family. The inulin content of the root of the chicory plant is high, about 15-20% of the fresh weight of the root. Inulin can also be found in lower, but still useful amounts in fruits and vegetables like onions, bananas, artichokes, leek and garlic.

Chicory inulin is gently extracted from the chicory root with pure hot water, without the use of additives or harsh chemicals. After extraction, purification takes place in order to meet the highest quality standards. The extract is 100% of plant origin.

This plant-based natural dietary fibre has been extensively researched for over 20 years and its beneficial health effects demonstrated by numerous human intervention studies. The consumption and fermentation of chicory root fibre can give relief to digestive health problems such as bowel irregularity and constipation. The mechanism behind the beneficial effects of chicory inulin on digestive health was recently evaluated and approved by EFSA (The European Food Safety Authority), resulting in the authorisation of a health claim. It is one of the few carbohydrates to fulfil the criteria of a prebiotic, namely “a substrate that is selectively utilised by host microorganisms conferring a health benefit”⁴.

Chicory inulin contributes to normal bowel function by increasing stool frequency. This is important to help prevent hard stools, pain and constipation and keep the digestive system moving along as it should be.

fibreful, containing 5.2g chicory inulin per 40g portion is ideal as part of a varied and balanced diet and healthy lifestyle. The beneficial effect is obtained with a daily intake of 12g chicory inulin, this means three portions of fibreful or from other foods containing corresponding amounts of chicory inulin.

⁴ Gibson, GR, Hutkins R, Sanders ME et al (2017) Expert consensus document: The International Scientific Association for probiotics and prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics.

Chicory root inulin is a prebiotic, fermentable dietary fibre that passes through the small intestine undigested and reaches the large intestine (colon) intact, where it undergoes fermentation by ‘good’ bacteria living there, supporting a healthy microbiota.

The fermentation of chicory root fibres by the microbiota leads to the production of Short Chain Fatty Acids (SCFAs) and metabolites, which are signals and promoters of the production of the neurotransmitter serotonin, which plays a key role in keeping the contents of the gastrointestinal tract moving along as it should⁵.

Stools are softened, as the inulin encourages water to be retained in the large intestine, instead of being reabsorbed, helping to reduce risk of constipation. The increase in good bacteria also leads to an increase in biomass (stool bulk), keeping the stools softer. All this together helps to avoid hard stools and constipation and supports normal bowel function, with a slight but significant increase in stool frequency.

fibreful, containing 5.2g chicory inulin per portion is ideal as part of a varied and balanced diet and healthy lifestyle. The beneficial effect is obtained with a daily intake of 12g chicory inulin, this means three portions of fibreful or from other foods containing chicory inulin. 

⁵Registad C S, Salmonson C E, Rainey J F, (2015) Gut microbes promote colonic serotonin production through an effect of short chain fatty acids on enterochromaffin cells., FASEB Journal, 29(4): 1395-1403

fibreful does not contain any added sugars. All sugars in fibreful are naturally present in the oats and chicory inulin.

fibreful is suitable for vegans – it does not contain any ingredients of animal origin and no substances of animal origin have been used at any stage of the manufacturing process.

fibreful does not contain any gluten-containing ingredients but due to the risk of cross-contamination with gluten-containing cereals in the field and during processing, we are not able to claim that fibreful is gluten free or suitable for coeliacs.

However, even though all Mornflake oats (apart from our dedicated Gluten Free Range) are potentially contaminated with wheat (and to an extent barley) in the field, we have the best equipment in the industry for removing non-oat seeds. But despite all the precautions, some traces of wheat may still remain in our oats.

We speak to many individuals with coeliac disease every week, and the vast majority consume our normal oats without any issues at all. Coeliac disease is however a “spectrum” disease, and individuals may react at different levels so we cannot advise individuals on the suitability of our products for people with coeliac disease except for those that are in our Gluten Free range which is licensed by Coeliac UK.

Mornflake’s dedicated Gluten Free Range has been created for coeliacs – the oats are harvested from dedicated wheat free growing areas and are stored and milled in a completely wheat free mill and each batch is tested by us and an independent lab to ensure they are absolutely gluten free.

fibreful is suitable for most people, as part of a healthy balanced diet. It is a functional food, due to the presence of the scientifically proven prebiotic that may provide an enhanced benefit to health compared to regular oats or oatbran. It is not a medicinal product.

If you are starting from a low fibre diet it is best to gradually include fibreful as part of your daily meal plans over time, allowing your body to adjust to the higher intake of fibre and minimising any unwanted gut symptoms such as gas and bloating that can result when increasing your fibre intake too quickly.

Remember to drink plenty of fluid, to allow fibre to do its job properly, aiming for 6-8 glasses (or 2 litres) per day at regular intervals.

In the UK, the average fibre intake for adults is 60% (18g) of the recommended 30g per day⁶. fibreful can help you achieve your recommended daily fibre intake, as part of a healthy balanced diet.

⁶ SACN (2015) Scientific Advisory Committee on Nutrition  – Public Health England, Carbohydrates and Health

fibreful has an appearance and taste similar to regular porridge, but oat bran gives a creamier texture compared to rolled oats with a sweet oaty richness. Oatbran is a source of protein and high in fibre and will hopefully leave you feeling nice and full.

The prebiotic (chicory inulin) we’ve chosen to add to fibreful has been scientifically proven to help support a healthy and balanced digestive system by the European Food Safety Authority (the authority responsible for evaluating the scientific evidence supporting health claims made on food in the EU countries). Chicory inulin contributes to normal bowel function by increasing stool frequency.

The consumption of fibreful may result in an increase in stool softness and volume and a reduction in transit time – meaning you may need to pass a stool more often than usual. fibreful, containing 5.2g chicory inulin per portion is ideal as part of a varied and balanced diet and healthy lifestyle. The beneficial effect is obtained with a daily intake of 12g chicory inulin, this means three portions of fibreful or from other foods containing chicory inulin.

If you consume fibreful according to the instructions you should not experience any side effects. Start off with the recommended 40g per day and gradually increase your intake over a period of weeks and months, to give your microbiota time to adjust, as well as increase your fluid intake to allow fibre to do its job properly.

Most of us are not consuming enough fibre, so when we increase the fibre content of our diets, it will lead to more activity in the gut and you may feel that “something is happening!” e.g. from an increase in bowel movements per week, softer stools (but no diarrhoea) or possibly more gas production compared to a diet with less fibre intake. Feeling your gut work is normal and the precise reason why we increase our fibre consumption! Your gut is actively working and fermenting the fibres, creating all the health benefits we get from fibre. We all have a unique microbiota and therefore everyone’s experience will be different, meaning that our fibre intake should be individually adjusted.

fibreful may not be suitable for you if you have symptoms of Irritable Bowel Syndrome (IBS) and/or struggle to digest FODMAP foods. Chicory inulin is a FODMAP food – a fructo-oligosaccharide. FODMAP stands for Fermentable oligo- di- and mono-saccharides and polyols – rapidly fermentable, short-chain carbohydrates that are poorly absorbed by the small intestine, and pass to the colon intact. Side effects may include bloating, flatulence and abdominal pain. If you experience any of these symptoms after consuming fibreful, please consult your GP or other healthcare professional for advice.

Fibreful, regular porridge (rolled oats) and oatmeal are all made from oats. However, they are processed in different way. Rolled oats are made from the whole oat ‘groat’ after the inedible husk is removed (the husk is used for animal feed). The milling of oatbran, which extracts the nutritious outer bran layers from the oat groat, is a Mornflake secret handed down over 15 generations.

The oat bran is particularly high in fibre, including beta-glucans and some vitamins and minerals. We then add inulin to our oatbran to create fibreful.

Both fibreful and rolled oats are a natural source of protein, low in saturated fat, low sugar and very low in salt.

Both fibreful and rolled oats are high in fibre (contain more than 6g fibre per 100g), but fibreful contains over double the fibre of rolled oats – 10.2g per 40g portion compared to 3.6g in rolled oats.

Both fibreful and rolled oats are naturally high in the micronutrients biotin (vitamin B7), manganese, thiamin (vitamin B1), phosphorus, copper and magnesium and are good sources of folate (vitamin B9), zinc, iron and potassium.

Due to the presence of the bran component of the oat groat, fibreful is higher in biotin (vitamin B7), phosphorus, magnesium, iron, zinc and manganese than regular oats.

Biotin has many functions in the body including contributing to the maintenance of normal hair and skin

Phosphorus contributes to the maintenance of normal teeth and bones and to normal energy-yielding metabolism.

Magnesium has ten recognised functions in the body, including contributing to the reduction of tiredness and fatigue and the maintenance of normal teeth and bones

Iron contributes to the normal formation of red blood cells and haemoglobin and helps reduce tiredness and fatigue – oats are a particularly good plant-based source of iron.

Zinc plays a vital role in the normal function of the immune system and protection of cells from oxidative stress – oats are a particularly good plant-based source of zinc.

Manganese helps protect cells from oxidative stress – oats are a very rich source of manganese.

fibreful also naturally contains over 30% more beta glucans compared to rolled oats – the soluble fibre that have been shown to help lower blood cholesterol, which may reduce the risk of coronary heart disease. One 40g bowlful of fibreful provides 2.4g oat beta-glucans, which is 80% of the suggested daily amount (3g) for heart health, compared to 1.6g of oat beta glucans in rolled oats.

Unlike regular oats, fibreful is a functional food, in that we have added chicory inulin – a scientifically proven prebiotic. Chicory inulin contributes to normal bowel function by increasing stool frequency. fibreful contains 5.2g chicory inulin per portion and is an ideal as part of a varied and balanced diet and healthy lifestyle. The beneficial effect is obtained with a daily intake of 12g chicory inulin, this means three portions of fibreful or from other foods containing chicory inulin.

Mornflake has been milling oats since 1675 and have over 340 years of know-how to extract more oatbran from our grain. fibreful gives you the benefit of oat beta glucans and provides all the naturally nutritious properties of regular oatbran, but it has been expertly combined with the additional digestive health benefits of chicory inulin, making it a functional food.

Regular oatbran does not contain chicory inulin.

Chicory inulin contributes to normal bowel function by increasing stool frequency. fibreful contains 5.2g chicory inulin per portion and is an ideal as part of a varied and balanced diet and healthy lifestyle. The beneficial effect is obtained with a daily intake of 12g chicory inulin, this means three portions of fibreful or from other foods containing chicory inulin.

Both wheatbran and oat bran are made up of the outer layer of the cereal grain and are high in fibre, which contributes to an increase in stool bulk.

The unique methods used to mill oatbran means that along with the high fibre outer layer, Mornflake’s oatbran also contains the nutrient-rich germ part of the grain (unlike wheatbran which just contains the outer shell).

This means that our oatbran is a richer source of energy, vitamins and minerals.

Oatbran is also the best food source of oat beta glucans, which contributes to the maintenance of normal blood cholesterol levels. High cholesterol is a risk factor in the development of coronary heart disease. The beneficial effect is obtained with a daily intake of 3g of beta glucans per day.

If you have been diagnosed with IBS, then it would be advisable to consult your GP or ask to be referred to a healthcare professional with expertise in dietary management before including fibreful in your diet.

This is because some people are sensitive to fructans and fructo-oligosaccharides – the short-chain fermentable carbohydrates found in many foods, that may trigger symptoms of IBS. Chicory inulin – the prebiotic that we have added to fibreful is a fructo-oligosaccharide and may cause symptoms of IBS in some people.

If symptoms include constipation and you have been advised by a healthcare professional to increase your fibre intake, then gradually introducing fibreful into your diet may help to soften stools and make them easier to pass. A sudden increase may make symptoms worse.

If symptoms include diarrhoea, it is advisable to avoid high fibre foods such as fibreful.

If you have been advised to follow a diet restricted in short-chain fermentable carbohydrates (a low FODMAP diet), then fibreful is probably not suitable for you, as it contains chicory inulin – a scientifically prebiotic and fruto-oligosaccharide. It would be advisable to consult your GP or healthcare professional before consuming fibreful.

fibreful is a nutrient-rich and energy dense food that is suitable for older children (over 3 years old) and makes a great breakfast choice. It is a fantastic high fibre food and can help your child achieve their recommended daily intake of fibre, with the added benefits of vitamins, minerals and protein. The recommended daily amount of fibre per day for primary school age children (5-11 years) is 20g, whilst those in secondary school (11-16 years) should try to eat 25g per day⁶. On average children are not consuming enough fibre, and fibreful can help bridge this gap.

fibreful is also naturally low in salt and sugars, making it a healthy breakfast choice for children.

fibreful is naturally rich in vitamins, minerals and ‘phytochemicals’ (which are the components in plants that are thought to be beneficial to health⁸). The B-group vitamins in fibreful help us to release energy from food, magnesium contributes to the maintenance of normal bones and iron can help with the reduction of tiredness and fatigue.

Hard stools are one of the most common gastrointestinal complaints in children. In order to promote a healthy bowel habit, prebiotics such as chicory inulin, are often added to infant formulas and are well tolerated by children of all ages.

Gradually introduce fibreful to your children’s diet, starting off with a smaller portion than the recommended 40g for adults, allowing their bodies to adjust to the higher intake of fibre and minimise any unwanted gut symptoms such as gas and bloating that can result when increasing your fibre intake too quickly.

Children should also drink plenty of fluid, to allow fibre to do its job properly, aiming for 6-8 glasses (or 2 litres) per day at regular intervals.

⁶ SACN (2015) Scientific Advisory Committee on Nutrition  – Public Health England, Carbohydrates and Health

⁸ Vasanthi et al (2012) Phytochemicals from plants to combat cardiovascular disease Current Medical Chemistry 19(14): 2242-2251

Whilst it is generally considered that consumption of chicory inulin is safe during pregnancy and breastfeeding, there is some conflicting evidence. If you have any concerns we would always suggest that you consult your GP.

fibreful does not contain any gluten-containing ingredients but due to the risk of cross-contamination with gluten-containing cereals in the field and during processing, we are not able to claim that fibreful is gluten free or suitable for coeliacs. We would always recommend that you talk to your GP and / or a qualified dietician if you have concerns over your diet.

We speak to many individuals with coeliac disease every week, and the vast majority consume our normal oats without any issues at all. Coeliac disease is however a “spectrum” disease, and individuals may react at different levels so we cannot advise individuals on the suitability of our products for people with coeliac disease except for those that are in our Gluten Free range which is licensed by Coeliac UK.

Mornflake’s dedicated Gluten Free Range has been created for coeliacs – the oats are harvested from dedicated wheat free growing areas and are stored and milled in a completely wheat free mill and each batch is tested by us and an independent lab to ensure they are absolutely gluten free.

For goods delivered throughout mainland UK:
Delivery on orders over £15* is free of charge excluding customers in the Scottish and Northern Ireland who will have a surcharge to pay as stated below†. All delivery charges are inclusive of VAT.

*Maximum spend £100 per customer
†For customers in N.I. and Scotland the following surcharges will be added:
Scottish Mainland £5
Scottish Highlands £10
Scottish Offshore £25
Northern Ireland £25

For products under £15, delivery costs are £3.95 for up to 20kg and 31p for each extra kilogram or part thereof. All delivery charges are inclusive of VAT.

For all goods delivered throughout the UK mainland, please allow up to 14 days for delivery.

We are happy to deliver to any part of the world. However, for orders outside the UK, distribution costs and shipping durations vary considerably for each country. If you’re looking to order outside the UK please email us at enquiries@mornflake.com