Bran is the hard outer layer of grains that is often removed during processing. Foods that contain this outer layer are called whole grain because the bran is left intact. In addition to numerous other health benefits, a high-fiber diet can assist weight loss.
Colorado State University explains that bran fiber produces a full feeling without adding any additional calories to your daily diet. This effect is due to fiber's water-absorbing properties. A high-fiber diet also promotes weight loss because foods that contain a lot of fiber typically require more chewing, which slows down eating and reduces the number of calories consumed during meals.
Step 1
Introduce whole grain breads, cereals, rice and pasta into your regular diet slowly to avoid experiencing abdominal bloating, gas, constipation and cramping. MayoClinic.com recommends gradually increasing the amount of bran in your diet over several weeks.
Step 2
Mix bran flakes into hot cereals and sprinkle bran onto cold cereal. Opt for low-fat milk to further decrease your fat and caloric intake. The Meals Matter website, which is maintained by the Dairy Council of California, suggests choosing cereals that list bran at the top of their ingredient list and contain a minimum of 2g of fiber per serving.
Step 3
Eat bran muffins instead of high-calorie foods at snack time or add bran powder to smoothies for a quick and nutritious mid-day snack.
Step 4
Use wheat bran or crushed bran cereal when baking cookies, cakes and muffins, but remember to eat these foods in moderation if you are attempting to lose weight. Increasing the fiber in foods does not negate the harmful effects of calories and fat.
Step 5
Limit your portion sizes. This should be easier once you add bran fiber to your diet, as you will feel satisfied more quickly and will be less likely to overeat. Eat five or six small meals throughout the day instead of three large meals.
Step 6
Drink extra water to prevent constipation when eating a high-fiber diet, recommends the University of Iowa. Water is also necessary for bulking up the bran fiber to make you feel fuller for longer periods.
Tips and Warnings
- Men age 50 years and younger require 38g of fiber per day, while women of the same age require 25g. The recommended daily intake of fiber drops for adults age 51 years and older, with women needing 21g and men requiring 30g of fiber daily.
- Read product labels carefully when purchasing food. Choose products labeled "whole grain" or "100% bran" to ensure the food contains a sufficient amount of fiber. "High bran" and similar labels may not contain as much bran as expected. Always consult your doctor before making any changes to your diet.
Things You'll Need
- Bran flakes
- Bran powder
- Bran cereal
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