Eating enough fiber has a range of health benefits, including lower cholesterol levels and the prevention and treatment of constipation, hemorrhoids and diverticulosis. While the recommended levels of fiber range between 21 and 30 g depending on your age and weight, there is no doubt that oat, wheat and rice brans are high in fiber. Good sources of bran fiber exist in a variety of foods readily available at local grocery and nutrition stores.
Cereals
Several cereals are rich in grains that contain different types of bran. The Preventive Health Center led by Dr. Frank Murphy, a UCLA medical professor as well as a clinical cardiologist and internist, states that a variety of cereals are great sources of bran fiber. Examples include All-Bran cereal that contains 9 g of dietary fiber per half cup, and Oat Bran cereal that contains 4.4 g of fiber per half cup. A cup of raisin bran cereal is another good source of bran fiber, according to Continuum Health Partners, with approximately 5 g of fiber per serving.
Breads
Breads containing bran are another good source of bran fiber. Wheat bran bread in particular offers a tasty and healthy alternative to traditional white bread. It's high bran content means it is also higher in fiber, protein, zinc, niacin, and thiamine, according to Inside Your Diet. While a slice of wheat bran bread contains 1.4 g of fiber, a standard slice of white bread contains 40 percent less at just 1 g.
Fiber Supplements
Bran tablets are a form of fiber supplement sold at many stores where nutritional supplements are a common inventory item. These tablets contain bran fiber and can boost your fiber levels to ensure you meet your recommended daily allowance. According to a University of Colorado State Extension article about dietary fiber, It is wise to exert caution and check with your doctor before taking any fiber supplement, as fiber has the potential to interact with many prescription medications.
Foods With Deceptive Advertising
There are many food products on grocery shelves today, including muffins, chips and even waffles, that advertise the fact that they contain oat bran or wheat bran. Consumers should take care and read all labels carefully before purchasing, according to the American Heart Association, as many of these products contain very little bran fiber. In fact, many may have a negative health impact as they are high in sodium, total fat, saturated fat and even trans fat.
References
- Colorado State University Extension: Dietary Fiber
- Preventive Health Center: Food Sources of Dietary Fiber
- American Heart Association: Cholesterol, Fiber and Oat Bran
- Inside Your Diet: Wheat Bran Bread Nutrition Facts
- American Academy of Family Physicians: Fiber: How to Increase the Amount in Your Diet
- Continuum Health Partners: Fiber Chart
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