Both wheat bran and oat bran represent a nutritionally important component of whole-grain foods. The bran is the outer layer of the seed of a grain kernel, and it is the part of the seed that contains most of a grain's fiber. The difference between wheat bran and oat bran lies mainly in the predominant type of fiber each provides in your diet and how that fiber affects your health.
Types
Wheat bran and oat bran are high-fiber foods. Most foods that are high in dietary fiber contain a mixture of water-soluble fibers and insoluble fibers, but will be higher in one type of fiber than the other. Wheat bran is high in insoluble fiber, which means it does not dissolve in fluids as it moves through the body and so it passes out of the body undigested. Oat bran is high in soluble fiber, which dissolves in fluids and forms a gel.
Function
As it passes through the body, the insoluble fiber in wheat bran softens and bulks up the stool, speeding up the process of elimination of waste. The soluble fiber in oat bran binds with substances in the intestine known as bile acids, which are responsible for removing cholesterol from the body. Fiber is also thought to help manage weight because foods that are high in fiber tend to be lower in calories than non-fiber foods. Also, high-fiber foods help you eat more slowly because they take longer to chew and, because of their bulk, help you feel full faster and longer.
Benefits
Both wheat bran and oat bran help maintain gastrointestinal health by helping to prevent constipation and diseases of the intestinal tract such as hemorrhoids, irritable bowel syndrome and diverticulitis. Oat bran provides the added benefit of helping to lower blood levels of both total and LDL ("bad") cholesterol and maintain normal blood sugar levels, which may help prevent the development of medical conditions such as heart disease and diabetes.
Nutrition
One ounce, or approximately one-half cup, of raw wheat bran contains 60 calories, 1 gram of fat and 12 grams of dietary fiber. Wheat bran is a good source of B vitamins such as niacin and B6 and minerals such as iron, magnesium, phosphorus and selenium.
One-half cup (2 ounces) of raw oat bran contains about 150 calories, 3.5 grams of fat and 7 grams total fiber. Oat bran is also a good source of B vitamins, such as thiamine and folate, and minerals such as iron, magnesium and selenium.
Warning
Including both wheat bran and oat bran in your diet is a good way to reach the recommended goal of getting 25 to 40 grams of total fiber every day. But too much wheat bran, suddenly introduced into your diet, can cause cramping, diarrhea, bloating, intestinal blockage and gas. Increase fiber gradually and be sure to drink lots of extra water at the same time.
Misconceptions
Many commercially prepared products made with wheat bran or oat bran do not contain significant amounts of bran, according to the American Heart Association. Reading the Nutrition Facts label to find out how much fiber the product contains can give you a sense of whether or not the food contains a significant amount of bran.
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