Wheat, oats, rice, barley and other whole grains have a fibrous outer layer, or bran, that protects the kernel. The milling process removes this layer from the grain, stripping away a significant source of nutrients. The fiber and essential minerals in bran may reduce your risk of cancer, type 2 diabetes and heart disease, according to the Harvard School of Public Health. Wheat bran provides insoluble fiber, an indigestible plant material that promotes regular bowel activity. Oat bran is a source of soluble fiber, which regulates blood sugar and may help lower your cholesterol, according to the Mayo Clinic website. Eat a variety of whole grains, whole-grain foods and raw bran to reap the health benefits of the different forms of fiber.
Step 1
Establish a goal for the amount of bran you want to include in your diet. The U.S. Department of Agriculture, or USDA, recommends that you eat at least three oz. of whole grains and three ounce-equivalents of breads or cereals each day. The Institute of Medicine, or IOM, recommends that men under 50 eat 38 g of fiber each day, and women under 50 eat 25 g of fiber each day. Although the IOM and USDA haven't established separate guidelines for bran-rich foods, you can use these guidelines for grains or fiber to help you determine how much bran you eventually want to eat each day. Consult your healthcare provider about the amount of bran that's appropriate for your age, gender, activity level and health status.
Step 2
Include one additional tbsp. of raw bran, one serving of a whole grain or one serving of a food containing bran to your diet each week until you reach your goal. One tbsp. of raw wheat bran has 2 g of fiber, according to the U.S. Department of Agriculture.
Step 3
Blend one tbsp. of raw or toasted wheat or oat bran into yogurt, hot cereals, smoothies or other soft foods each day. You can also sprinkle bran on top of homemade muffins, breads or cookies before baking.
Step 4
Replace breads and pasta made from refined wheat flour or oat flour with breads that include wheat or oat bran. One slice of whole-grain bread has 2 g of fiber and equals to one ounce-equivalent of grains.
Step 5
Start your morning with a bowl of wheat bran cereal or whole oats. One cup of cooked oatmeal has 4 g of fiber and equals two ounce-equivalents of grains. One-half cup of 100 percent bran cereal has 9 g of fiber and equals one ounce-equivalent of grains.
Step 6
Substitute brown rice, bulgur wheat or barley for processed white rice. One cup of cooked brown rice has 4 g of fiber and equals two ounce-equivalents of grains. Serve whole grains as a side dish or as an ingredient in soups or casseroles.
Tips and Warnings
- Include fiber from other plant-based foods in your diet as you're increasing your intake of bran. Vegetables, fruits and legumes provide both soluble and insoluble forms of fiber, along with vitamins A and C, folate, potassium, calcium, iron and other essential nutrients.
- As you're adding bran to your diet, drink at least eight 8-oz. glasses of water each day to soften your stools and promote regular bowel activity. Increasing dietary fiber without increasing your fluid consumption can lead to gas, bloating or constipation, Colorado State University cautions.
Things You'll Need
- Raw wheat and oat bran
- Whole-grain breads, cereals and pasta
- Brown rice
- Bulgur wheat
- Barley
References
- Mayo Clinic: Dietary Fiber: Essential for a Healthy Diet
- Harvard School of Public Health: Health Gains from Whole Grains: What Should You Eat?
- U.S. Department of Agriculture: Chapter 5: Food Groups to Encourage
- Colorado State University Extension: Dietary Fiber
- U.S. Department of Agriculture: Chapter 2: Adequate Nutrients within Calorie Needs
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