When kernels of grain are processed, the outer layer becomes a byproduct called bran. In the case of processing wheat to make wheat flour, the result is wheat bran. Wheat bran is available in crude form, to add to muffin recipes or as hot cereal. It also makes up the bulk of many "bran" cereals. Wheat bran is high in dietary fiber, particularly insoluble fiber.
Wheat Bran, Crude
Raw wheat bran is a grain that, unlike whole wheat flour, may become rancid quickly. It can be added to the batter of muffins, pancakes, waffles, breads and other baked goods. One cup of wheat bran provides 25 g of dietary fiber, meeting 100 percent of the recommended daily value.
Wheat Bran Cereal
Ready-to-eat bran cereals are rich in dietary fiber from wheat bran. For example, a 1/2-cup serving of ready-to-eat toasted wheat bran cereal typically offers 7 g of dietary fiber. A 3/4-cup to 1-cup serving of a wheat bran flake cereal typically provides 5 g of dietary fiber.
Recommended Intake
The recommended adequate intake for dietary fiber varies by gender and age. For example, women younger than 50 require approximately 25 g of dietary fiber daily, while women 50 and older need slightly less, about 21 g per day. Men require more dietary fiber---about 38 g for men under 50 and 30 g for men 50 and older. Most nutrition experts suggest that approximately a third of daily fiber intake come from soluble fiber.
Insoluble Fiber Benefits
Dietary fiber falls into two categories: soluble and insoluble. Most of the fiber in wheat bran is insoluble fiber, though, like soluble fiber, it does absorb quite a bit of water. Insoluble fiber, or roughage, is important for promoting healthy digestion and regular bowel movements. Insoluble fiber may also promote feelings of fullness, which helps with weight management.
Considerations
It's important to note that wheat bran contains phytates---chemicals that attach themselves to minerals such as calcium and iron and make them unavailable to the body. Obtaining fiber from a variety of foods---such as fruits and vegetables, whole grains, nuts and seeds, and beans---helps avoid mineral deficiencies. Fiber intake should be increased gradually to avoid gas, bloating and abdominal discomfort.
Member Comments