Uses and Benefits of Bran

Whole grains like wheat, rice, oats, and rye comprise three edible layers: the bran, the endosperm, and the germ. Bran is the hard outer layer removed during refining to give grains a smoother texture and improve their shelf life.

However, it is a rich source of essential nutrients, particularly fiber, that benefit your health and may even prevent chronic disease.

This article discusses the health benefits, nutrient composition, and food sources of bran.

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 a prebiotic fiber that may promote the growth of Bifidobacterium, 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 as diabetes.

On the other hand, oat and barley bran are excellent sources of insoluble and soluble fiber, which dissolves in water and turns into a gel-like material, slowing down digestion. They're also rich in beta-glucans, a type of soluble fiber linked to lower cholesterol levels and the prevention of heart disease.

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 and aid in weight loss.

What Is in Bran?

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:

• Calories: 65
• Fat: 1.3 grams
• Protein: 4.6 grams
• Carbohydrates: 19.4 grams
• Fiber: 12.9 grams (46% DV)
• Iron: 3.1 milligrams (17% DV)
• Potassium: 354 milligrams (7.5% DV)
• Magnesium: 184 milligrams (44% DV)
• Phosphorus: 303 milligrams (24% DV)
  
• Vitamin B6: 0.4 milligrams (24% DV)
• Thiamine: 0.16 milligrams (13% DV)
• Riboflavin: 0.17 milligrams ( 13% DV)
• Niacin: 4.08 milligrams (26% DV)
• Selenium: 23.3 milligrams (42% DV)

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:

• Bran flakes
• Whole-grain pasta
• Brown rice
• Multigrain flour tortillas
• Oatmeal
• Products made with whole wheat flour

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:

• High cholesterol
• Irregular bowel movements
• Feeling hungry soon after eating
• Hemorrhoids

Diverticulosis, a condition in which small pouches or pockets develop in the digestive tract, is also believed to result from a low-fiber diet.

Summary

Bran is the hard outer layer of whole cereal grains. It is rich in nutrients and an excellent source of fiber. Bran may offer several health benefits, including improving digestive health and reducing the risk of heart disease, diabetes, and certain types of cancer. You can include more bran in your diet and increase your daily fiber intake by sprinkling it on muffins, smoothies, casseroles, and hot cereal.