Wheat bran is a popular cure for constipation because it is one of the world's richest forms of fiber. When the bran is labeled "raw" or "unprocessed" it means that nutrients have not been lost via toasting or other processing. Wheat bran makes up the outermost layer of the wheat berry. It is removed from the kernel during milling and then sold separately.
Unprocessed
Wheat bran is sometimes mislabeled "unprocessed" even though it has been toasted. Toasting improves shelf life, as wheat bran contains oils that cause it to go rancid quickly. Raw or truly "unprocessed" wheat bran should be stored in the refrigerator.
Significance
Supplementing with even small amounts of raw, unprocessed wheat bran promote health and help treat metabolic diseases. For example, a six-week study published in the journal "Human Nutrition--Clinical Nutrition" found that subjects who ate 0.15 g unprocessed wheat bran per kilogram of body weight increased good "HDL" cholesterol by 46 percent and decreased "bad" LDL cholesterol by 25 percent.
Values
Crude wheat bran, which is raw and unprocessed, has 125 calories per cup. It also has 2 g fat, 9 g protein and 37 g carbohydrates, of which 25 g is dietary fiber. One cup of wheat bran provides about 99 percent of the recommended daily intake of fiber. It also provides 34 percent of the daily value for iron and 4 percent of calcium needs.
Insoluble Fiber
Wheat bran, whether raw, toasted or otherwise processed, provides insoluble fiber. This type of fiber helps things move through the digestive system. It increases stool bulk and benefits people who have irregular stools or issues with constipation. Other sources of insoluble fiber include many vegetables and nuts.
Colon Cancer Aid
Raw wheat bran reduces the number of crypt cells found in the lining of the colon. Research indicates that people with colon cancer have numbers of aberrant crypt cells, according to "Science Daily" journal. The exact mechanism that causes the reduction in "crypts" is still unknown.
Use
Raw and unprocessed wheat bran is often added to baked goods to add flavor and fiber. It can be purchased online, at health food stores and at some grocery stores.
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