Table of ContentsView AllTable of ContentsBenefitsNutritionFood SourcesWhen to Add Fiber
Table of ContentsView All
View All
Table of Contents
Benefits
Nutrition
Food Sources
When to Add Fiber
Bran is the outer hard layer ofwhole grainslike wheat, rice, oats, and rye. Whole grains consist of three edible layers: bran, endosperm, and germ. The bran layer is removed during refining to give grains a smoother texture and improve their shelf life.
Bran is a rich source of essential nutrients, particularlyfiber, that benefit your health and may even prevent chronic disease.
This article discusses the health benefits, nutrient composition, and food sources of bran.
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What Are the Benefits of Bran?
Bran is a good source of fiber, antioxidants, vitamins, and minerals. Wheat bran, in particular, is high in insoluble fiber, which adds bulk to the stool and helps food pass quickly through the stomach and intestines.
Wheat bran also contains aprebioticfiber that may promote the growth ofBifidobacterium, a healthy bacteria found in your gut.Because of these properties, wheat bran has been linked to improved digestive health and a decreased risk of heart disease, colon cancer, and metabolic disorders, such asdiabetes.
In addition to wheat bran, another type of bran with health benefits is oat bran. One of the main differences between the two is that oat bran is gluten-free. Wheat bran also contains primarily insoluble fiber, while oat bran is high in insoluble and soluble fiber.
High-fiber diets can increase metabolism and decrease the risk of heart disease,stroke, and type 2 diabetes. Getting adequate amounts of this nutrient can also help reduce the risk of certain cancers andaid in weight loss.
Digestive Health
Wheat bran may support digestive health in a variety of ways:
Cancer Prevention
Emerging evidence shows that wheat bran and rice bran may have beneficial effects against several types of cancer, including breast, lung, liver, and colorectal cancer.It is thought that phytochemicals present in bran may act in several ways, such as:
Heart Health
A 2023 review concluded bran significantly reduces blood pressure, total cholesterol, and LDL (“bad”) cholesterol—risk factors for cardiovascular disease and stroke. In particular, oat bran had the most significant effect.
Oat and barley bran are excellent sources of insoluble andsoluble fiber, which dissolves in water and turns into a gel-like material, slowing down digestion.They’re also rich inbeta-glucans, a type of soluble fiber linked to lowercholesterollevels and the prevention of heart disease.
Diabetes
Because oat bran is high in soluble fiber it may help control blood sugar levels for people with diabetes. By slowing down the digestion and absorption of carbohydrates, the soluble fiber in oat bran may help stabilize blood sugar levels.
Some studies show that adding oat bran to foods in the diet may reduce fasting blood sugars and blood sugars two hours after eating.
Is Bran Really Good for You?There are many health benefits of bran. However, it containsphytic acid, which some refer to as an antinutrient because it may interfere with the absorption of certain nutrients. Bran also has fructans, which may trigger symptoms in people with irritable bowel syndrome (IBS).
Is Bran Really Good for You?
There are many health benefits of bran. However, it containsphytic acid, which some refer to as an antinutrient because it may interfere with the absorption of certain nutrients. Bran also has fructans, which may trigger symptoms in people with irritable bowel syndrome (IBS).
Bran Nutrition Information
In addition to providing an excellent source of fiber, bran is chock-full of vitamins and minerals. It’s also a relatively good source of protein and low in calories and fat.
A half-cup serving of wheat bran provides:
Oat Bran vs. OatmealAlthough oat bran and oatmeal are both healthy choices, oat bran is generally considered more nutritious because it contains more fiber and protein with fewer calories.
Oat Bran vs. Oatmeal
Although oat bran and oatmeal are both healthy choices, oat bran is generally considered more nutritious because it contains more fiber and protein with fewer calories.
What Foods Contain Bran?
You can purchase bran at your local grocery store or online. It typically comes ground and can be mixed into baked goods and casseroles. Sprinkle bran on various foods, including muffins, smoothies, hot cereal, cookies, and pancakes. Common sources of bran include wheat, oat, rye, and rice.
You can also find bran in whole-grain foods, such as:
Signs You May Need More Fiber
The recommended dietary fiber is 14 grams for every 1,000 calories, or about 38 grams for men and 25 grams for women daily.
An estimated 95% of adults and children do not consume adequate fiber in their diets. If you’re not getting enough, your body may tell you. Constipation is perhaps one of the most common symptoms of insufficient fiber intake.
Other signs you may need more fiber include:
Diverticulosis, a condition in which small pouches or pockets develop in the digestive tract, is also believed to result from a low-fiber diet.
Wheat Bran vs. Oat Bran for ConstipationWheat bran is most effective at attracting water into the intestines, which adds bulk to the stool and helps food and waste move through the stomach and intestines.
Wheat Bran vs. Oat Bran for Constipation
Wheat bran is most effective at attracting water into the intestines, which adds bulk to the stool and helps food and waste move through the stomach and intestines.
Side Effects of Bran
Although wheat bran has many potential health benefits, there are some potential side effects to be aware of.
GI Symptoms:Adding bran or any high-fiber source too quickly can lead to gas, cramps, and bloating.When adding fiber to your diet, do so gradually so your body can get used to it.
Gluten Intolerance:Wheat and rye bran contain gluten, making them off-limits for people withceliac diseaseor gluten sensitivity. Oat and rice bran are naturally gluten-free, but cross-contamination can occur during production or processing. Look for gluten-free labeling and check the ingredient list. Freshly groundflaxseedis a healthy alternative.
Irritable bowel syndrome (IBS):Wheat bran contains a type of carbohydrate called fructan. For people with IBS, eating wheat bran may cause gas, burping, abdominal pain, or diarrhea. If you have IBS or know you don’t tolerate fructans, you may need to avoid wheat bran.
Be sure to drink plenty of fluids as you gradually increase your fiber intake. Not getting enough fluids could lead to constipation.
Summary
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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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