Bran is the nutritious outer layer of whole grains. Wheat bran, oat bran and rice bran are some of the more popular varieties. Though it is discarded during milling, bran has a number of health benefits. Most notably, it is a good source of fiber. Eating a diet high in fiber can help regulate bowel movements, prevent constipation, lower cholesterol levels, control blood sugar and encourage weight loss. However, adding too much fiber too quickly can cause abdominal discomfort. Increase your fiber intake gradually.
The Institute of Medicine recommends that men age 50 and younger consume 38 grams of fiber per day and women under the age of 50 eat 25 grams of fiber each day.
Drink at least 64 ounces of water or other no-calorie fluid per day. Fluids help your body pass along the fiber through your digestive tract. This prevents some gastrointestinal side effects.
Increase gradually the amount of bran you consume each week. Allow your body some time to adjust to the increase in fiber. If you have any bloating, abdominal cramps or gas, reduce the amount of bran you are consuming. When you can eat the bran without gastrointestinal side effects for a week, increase the amount.
Add 2 tablespoons of unprocessed wheat bran to your morning cereal, yogurt or smoothies. This serving size contains approximately 3 grams of fiber. Try this for a few days. If you notice any gastrointestinal problems, reduce the wheat bran to 1 tablespoon for a week.
Eat cooked oat bran for breakfast, lunch or a snack. One cup of oat bran has 5.7 grams of fiber. Adding 1/2 cup of oat bran is good way to increase your bran intake slowly. Eat the oat bran for a week to allow your digestive tract time to adjust. You can increase the amount of oat bran to 1 cup the following week.
Mix in 2 tablespoons of wheat bran or crushed wheat cereal to your baked goods after approximately one week of eating the breakfast bran. Although you may not enjoy the baked goods every day, it is a good way to increase your bran intake.
Tips
References
- BranFacts.com: Oat Bran, Rice Bran, Wheat Bran
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- USDA Nutrient Database: Wheat Bran, Crude
- FamilyDoctor.org: Fiber: How to Increase the Amount in Your Diet
- USDA Nutrient Database: Oat Bran, Cooked
- UptoDate: Patient information: High-fiber diet (Beyond the Basics)
Writer Bio
Ireland Wolfe has been writing professionally since 2009, contributing to Toonari Post, Africana Online and Winzer Insurance. She obtained her Bachelor of Arts in psychology and Master of Arts in mental health counseling. She is also a licensed mental health counselor, registered nutritionist and yoga teacher.