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.
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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.
In addition to wheat bran, another bang out 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.
Getting adequate amounts of this nutrient can also help reduce the risk of certain cancers andaid in weight loss.
In particular, oat bran had the most significant effect.
Is Bran Really Good for You?
There are many health benefits of bran.
Bran also has fructans, which may trigger symptoms in people with irritable bowel syndrome (IBS).
It’s also a relatively good source of protein and low in calories and fat.
What Foods Contain Bran?
you’re free to 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.
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.
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 pop in 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
Bran is the hard outer layer of whole cereal grains.
It is rich in nutrients and an excellent source of fiber.
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