Wheat bran is one of the three layers comprising the wheat kernel and is one of the richest sources of dietary fiber. The bran is usually stripped away during the milling process, and people consider it nothing more than a byproduct. However, it’s intrinsically packed with several plant compounds and minerals and is an impressive source of fiber. Several pieces of evidence have revealed that its dense nutritional profile promotes overall health and lowers your risk of developing certain chronic diseases.
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Dive into this article to learn more about wheat bran, its nutritional value, health benefits, ways to add it to meals and side effects.
What Is Wheat Bran?
Wheat kernel comprises of three parts, including the bran, endosperm and germ. The bran is the hard outermost layer of the kernel, which is heaped with ample amounts of nutrients and dietary fiber. However, during the process of milling, this layer is removed from the wheat kernel, and it becomes a byproduct. Wheat bran has a nutty, sweet taste and is used to add texture and flavour to baked goods like bread, muffins and other baked products. Wheat bran is now sold separately as a functional food supplement that is valuable in improving digestion and overall gut health.
Also Read: Wheat vs Oats: Which Whole Grain is Healthier for Older Adults?
Wheat Bran Nutrition (Per 100 g – Approximate Values)
Nutrient Amount
Energy 216 kcal
Protein 15–16 g
Carbohydrates 65 g
Dietary Fiber 40–43 g
Fat 4–5 g
Iron 10–12 mg
Magnesium 230–250 mg
Zinc 6–7 mg
Vitamin B1 (Thiamine) 0.5 mg
Vitamin B6 1.3 mg
*Source: US Food and Drug Administration (FDA)
Health Benefits
Promotes Digestive Health
Wheat bran provides several benefits for your gut health. The wealth of insoluble fiber in wheat bran adds bulk to the stool and regularises bowel movements which can help alleviate or prevent constipation. Even studies have shown that wheat bran supplements can treat digestive discomforts like bloating, flatulence and is more potent in increasing stool bulk. Apart from this, rich in prebiotics, which are nondigestible fiber act as food for healthy gut bacteria and augment overall digestive health and bowel function.
Prevents Certain Cancer
Wheat bran plays a vital role in preventing certain types of cancers, mainly colon cancer. Studies have proven that dense fiber profile is a contributing factor in reducing the risk of colon cancer. The natural antioxidants, phytochemical lignans and phytic acid play a protective role against breast cancer risk.
Supports Weight Loss
High fiber keeps you satiated, reduces hunger cravings, and helps control calorie intake naturally, thereby helping you to lose extra kilos and manage weight.
Enhances Heart Health
Several studies have associated high fiber diets with a reduced risk of heart disease. Wheat bran remarkably decreases total cholesterol, triglyceride levels and maintains lipid profile. Thus, adding wheat bran to your regular meal plan is known to improve your overall fiber intake and prevent heart disease.
Also Read: Maida vs. Wheat Flour: Differences, Which Is Bad for Gut Health? Find Out Here
Manages Diabetes
Wheat bran slows down the absorption of glucose, prevents a rapid surge in blood sugar levels, and thus makes it beneficial for people with diabetes and insulin resistance.
Boosts Metabolism
Loaded with vast reserves of B-complex vitamins and magnesium, wheat bran supports energy production and improves metabolic function.
How to Add Wheat Bran to Your Diet?
Wheat bran is a versatile ingredient can be easily incorporated to your daily meals when used correctly.
With Water or Milk
Mix a tablespoon of wheat bran in a glass of warm water or milk.
Drink once daily, preferably in the morning, to regularise bowel movements and gut health.
Add to Roti Dough
Mix 1–2 tablespoons of wheat bran into atta or ragi flour while kneading the dough.
This helps to increase fiber content without changing taste.
Add to Breakfast Foods
Mix into oats, porridge, curd, or cereal.
Improves satiety and digestion.
Baking /Cooking
Add to bread, muffins, pancakes, or soups
Works well as an instant fiber booster and promotes digestive functions.
Smoothies
Mix 1 tablespoon of wheat bran to fruit or protein smoothies.
This boosts your fiber uptake and overall nutrients.
Recommended Daily Intake
To start with have 1 tablespoon of wheat bran daily.
For daily users 2–3 tablespoons per day.
Maximum safe limit is around 30–40 g daily.
Increase your intake gradually and drink plenty of water to prevent stomach discomfort.
Side Effects
Though wheat bran is safe and well-tolerated for most healthy people, excessive consumption may cause problems:
Excess intake can cause stomach discomfort, abdominal cramps and flatulence.
Very high intake may interfere with iron, calcium, and zinc absorption.
People with celiac disease or gluten sensitivity should avoid wheat bran completely.
Extremely high intake without enough water can harden stool and cause blockage.
Who Can Have Wheat Bran?
People with digestive issues like constipation and those trying to lose weight benefit from adding wheat bran.
Diabetics can be included under medical guidance, and those with high cholesterol.
Not recommended for:
Severe IBS sufferers (during flare-ups)
People with intestinal strictures
Conclusion
Wheat bran is an affordable and natural dietary fiber supplement that supports digestion, weight loss, heart health, and manages diabetes. When added in moderate amounts, it can significantly optimise your overall well-being. Ensure to drink plenty of fluids. However, it must be introduced slowly and avoided by people with gluten intolerance.
References:
Wheat bran: its composition and benefits to health, a European perspective
Leo Stevenson 1, Frankie Phillips 1, Kathryn O'sullivan 2,✉, Jenny Walton 2
https://pmc.ncbi.nlm.nih.gov/articles/PMC3507301/
Wheat bran as potential source of dietary fiber: Prospects and challenges Praveen Saini , Makdud Islam ,Rahul Das ,
Shubhra Shekhar ,Akhouri Sanjay Kumar Sinha , Kamlesh Prasad
https://www.sciencedirect.com/science/article/abs/pii/S0889157522006482
https://www.researchgate.net/publication/267370500_Wheat_bran_as_a_brown_gold_Nutritious_value_and_its_biotechnological_applications
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