Dietary fibre
Total fibre per gram, across both soluble and insoluble types.
- Ryedical
- High
- Wheat bran
- High
- Oat bran
- Moderate
- Psyllium husk
- ✓Very high
- Flaxseed
- Moderate
- Chia seeds
- Very high
The honest comparison
Rye bran against the two things people buy instead.
A fibre supplement, or other grains and fibres. Each row is checked against current product information, and the tick goes to whoever leads it, including when that isn't us.
If you use another bran or seed
Each one does a thing well. Rye is the only one doing all of them at once.
Every bran and seed you would sprinkle on breakfast, on the same axis. Four of these rows go to something other than us.
Both soluble and insoluble fibre
Soluble fibre feeds gut bacteria and insoluble supports transit. Both matter, and most single sources give you one.
- Ryedical
- ✓Both, naturally balanced
- Wheat bran
- Mostly insoluble
- Oat bran
- Mostly soluble
- Psyllium husk
- Mostly soluble
- Flaxseed
- Both
- Chia seeds
- Both
Prebiotic fibre
Fibres that feed the good bacteria in your gut. Rye's main one is arabinoxylan.
- Ryedical
- ✓High, and more fermentable
- Wheat bran
- High
- Oat bran
- Low
- Psyllium husk
- Very high, gels
- Flaxseed
- Low
- Chia seeds
- Moderate
Beta-glucan
The soluble fibre most associated with oats.
- Ryedical
- Moderate
- Wheat bran
- Trace
- Oat bran
- ✓High, 6 to 12%
- Psyllium husk
- None
- Flaxseed
- Trace
- Chia seeds
- None
Rye-only plant compounds
Alkylresorcinols. Found almost exclusively in rye and wheat, concentrated in the bran layer.
- Ryedical
- ✓Highest of any common cereal
- Wheat bran
- Some
- Oat bran
- None
- Psyllium husk
- None
- Flaxseed
- None
- Chia seeds
- None
Plant lignans
Compounds your gut bacteria convert into active forms. Flaxseed is the density leader.
- Ryedical
- Richest among grains, 2nd richest food source
- Wheat bran
- Some
- Oat bran
- Trace
- Psyllium husk
- None
- Flaxseed
- ✓Highest
- Chia seeds
- Low
Omega-3
The fat the seeds bring and the cereal brans do not.
- Ryedical
- None
- Wheat bran
- None
- Oat bran
- None
- Psyllium husk
- None
- Flaxseed
- ✓Highest
- Chia seeds
- High
The rye-only lignan
Syringaresinol, which appears essentially nowhere else in the human diet.
- Ryedical
- ✓Essentially the only dietary source
- Wheat bran
- Trace
- Oat bran
- Trace
- Psyllium husk
- None
- Flaxseed
- Trace
- Chia seeds
- Trace
Vitamin E, the rarer form
Tocotrienols rather than the usual tocopherols. Heat-sensitive, so cold processing keeps them.
- Ryedical
- ✓High
- Wheat bran
- Some
- Oat bran
- Some
- Psyllium husk
- None
- Flaxseed
- Moderate
- Chia seeds
- Some
Ferulic acid
A plant compound bound to cereal bran cell walls. Reduced by heat and alkaline processing.
- Ryedical
- ✓Highest among cereal brans
- Wheat bran
- High
- Oat bran
- Moderate
- Psyllium husk
- None
- Flaxseed
- Some
- Chia seeds
- Some
Mineral-releasing enzyme
Phytase, which helps release bound minerals from the grain. It does not survive heat processing.
- Ryedical
- ✓Highest of any cereal
- Wheat bran
- Low
- Oat bran
- Low
- Psyllium husk
- None
- Flaxseed
- Low
- Chia seeds
- Low
One ingredient, nothing added
Whether the product is a single ingredient or a formulated blend.
- Ryedical
- Yes
- Wheat bran
- Often blended
- Oat bran
- Often blended
- Psyllium husk
- Often with additives
- Flaxseed
- Yes
- Chia seeds
- Yes
Cold-processed under 45°C
Processing temperature decides which heat-sensitive compounds reach your bowl. Supermarket bran is usually heat-processed as a by-product of flour milling.
- Ryedical
- ✓Yes, under 45°C
- Wheat bran
- No
- Oat bran
- No
- Psyllium husk
- No
- Flaxseed
- Sometimes
- Chia seeds
- Sometimes
✓ marks the leader in each row. Ryedical is listed first. Composition statements describe what is naturally present, not health outcomes.
Psyllium, oats, flax and chia each take a row. Rye is the one that shows up in all of them, which is why it goes into the bowl alongside them rather than instead of them.
Choose your pouch
From $24.99 · free delivery over $50 · 30-day money-back guarantee
If you're on a fibre supplement
Most fibre supplements are isolated fibre plus additives. Ryedical isn't.
We name brands so the comparison is concrete. Where the alternatives lead a row, the tick goes to them.
What it's actually made of
The primary fibre source each product is built around.
- Ryedical
- Rye bran
- Metamucil
- Psyllium husk
- Benefiber
- Wheat dextrin
- Generic psyllium
- Psyllium husk
- KFibre
- Sugarcane fibre
Plant compounds beyond the fibre
Isolating fibre is the step that removes everything else. Whole bran keeps it: alkylresorcinols, lignans, vitamin E, ferulic acid and phytase.
- Ryedical
- ✓Five families, naturally present
- Metamucil
- None
- Benefiber
- None
- Generic psyllium
- None
- KFibre
- None
How many ingredients
Fewer ingredients means less manufacturing between the grain and you.
- Ryedical
- ✓One
- Metamucil
- Multiple
- Benefiber
- Few
- Generic psyllium
- One
- KFibre
- Few
Both soluble and insoluble fibre
Most supplements isolate one type. Rye bran gives you both as the grain grew them.
- Ryedical
- ✓Both, naturally
- Metamucil
- Mostly soluble
- Benefiber
- Mostly soluble
- Generic psyllium
- Mostly soluble
- KFibre
- Soluble
Cost per gram of fibre
What the fibre itself costs you, gram for gram.
- Ryedical
- Higher
- Metamucil
- Moderate
- Benefiber
- Moderate
- Generic psyllium
- ✓Low
- KFibre
- Moderate
Added sweeteners
Sweeteners are added for palatability in drink-mix formats.
- Ryedical
- ✓None
- Metamucil
- Yes
- Benefiber
- Sometimes
- Generic psyllium
- No
- KFibre
- Varies
Added flavours or colours
Flavourings mask the natural ingredient taste. Rye bran has none to mask.
- Ryedical
- ✓None
- Metamucil
- Yes
- Benefiber
- Varies
- Generic psyllium
- No
- KFibre
- Varies
How you take it
Supplements dissolve in liquid. Rye bran goes onto food like any bran.
- Ryedical
- Sprinkle onto food
- Metamucil
- Mixes into water, gels
- Benefiber
- Tasteless powder
- Generic psyllium
- Mixes, gels strongly
- KFibre
- Powder
Cold-processed
Processing temperature decides which compounds survive into the final product.
- Ryedical
- ✓Yes, under 45°C
- Metamucil
- No
- Benefiber
- No
- Generic psyllium
- Varies
- KFibre
- Manufactured
Suitable if you avoid gluten
Rye contains gluten. This is a hard limit, not a preference.
- Ryedical
- No
- Metamucil
- Yes
- Benefiber
- Varies
- Generic psyllium
- Yes
- KFibre
- Yes
Australian made
Where the product is manufactured.
- Ryedical
- ✓Yes
- Metamucil
- No
- Benefiber
- No
- Generic psyllium
- Varies
- KFibre
- Yes
✓ marks the leader in each row. Ryedical is listed first. Composition statements describe what is naturally present, not health outcomes.
If you want isolated fibre, the supplements above will give it to you. If you want the rye grain intact, that is what we sell. And if your supplement is already working, you do not have to choose between them.
Choose your pouch
From $24.99 · free delivery over $50 · 30-day money-back guarantee