You probably heard the joke about having a bran muffin and a cup of coffee for breakfast and then getting stuck in traffic. Caffeine stimulates the bowels and bran adds fiber and roughage that improves motility. It all comes down to the right amount of bran in your diet.
Wheat Bran Definition
Wheat bran is the outer layer of the whole wheat kernel and makes up 14.5 percent of the weight. During the milling process, the bran separates from the other two components of the kernels, the endosperm and the wheat germ. Grain millers either package these individually, or if kept together, they are sold as whole wheat flour.
Valuable Nutrition
Wheat bran is a source of dietary fiber, protein, B vitamins, vitamin E, antioxidants, phytochemicals and minerals. One cup contains 125 calories, 9 g protein, 2.46 g fat, 37 g carbohydrate and 25 g of dietary fiber.
Dietary Fiber
Dietary fiber is found in whole grains, fruits, vegetables and legumes. Since bran is a product of whole wheat, it is a dietary fiber. These type of fiber-rich foods prevent constipation, as well as lower your risk of heart disease and type 2 diabetes. Dietary fiber is best described as roughage in plant-based foods that your body cannot digest. It adds bulk and improves motility through your digestive tract.
Cautions
If you are just beginning to add whole grains and bran to your diet, start slowly. It takes time for your body to adjust to increased fiber. Too much fiber can cause diarrhea, abdominal cramping, bloating and gas. Also, drink plenty of water. According to the National Academy of Sciences' Institute of Medicine, men ages 50 and younger need 38 g fiber daily, women ages 50 and younger need 25 g. Men over age 50 need 30 g, while women the same age need 21 g. Avoid wheat bran if you have allergies to wheat.
