How to use wheat bran

Written by lee foster
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Wheat bran provides many health benefits. It is one type of insoluble fibre, which is a complex carbohydrate. The body has to work hard to digest complex carbohydrates, keeping you full and releasing a steady stream of energy. These carbohydrates will not cause your blood sugar to spike and drop like simple carbohydrates such as sugar. Wheat bran is inexpensive and versatile, and there are several ways to add it to your diet.

Skill level:


  1. 1

    Consume wheat bran to prevent constipation and cancer. Substituting wheat bran bread for white bread on your sandwich is a good way to start. Fibre will regulate your bowel movements. It softens and increases the bulk of the stool. This is important because the fibre moves food through your system faster, decreasing the time that carcinogens (cancer-causing agents) remain in your body. Aim for 28g of fibre daily in a 2000 calorie diet.

  2. 2

    Eat a piece of wheat bran bread with a salad for lunch. Eating wheat bran lowers your blood pressure and bad cholesterol levels. According to the Mayo Clinic, studies have shown that fibre, such as wheat bran, improves heart health by lowering blood pressure. It also decreases low-density lipoprotein (LDL) cholesterol levels.

  3. 3

    Start your day with wheat bran cereal or a wheat bran muffin to keep you full for hours and help you lose weight. Fibre, including wheat bran, makes you feel full, according to Medline Plus. It adds bulk to your food without the calories. It also takes longer to chew, which will give you time to feel full without overeating.

  4. 4

    Look for pre-made foods that contain wheat bran to add flavour to your diet. Homemade foods are usually healthier because they do not contain as much sugar, fat and chemicals, but you can find healthy cereals, muffins and breads. Examine the ingredients list. You should find wheat bran at the top of the list.

  5. 5

    Add extra wheat bran to your other food. Mix it in your cereal, oatmeal or favourite breakfast food. Substitute wheat bran for white flour any time you bake. Try adding honey, agave or brown sugar to your wheat bran muffins to even out the flavour and add sweetness. The Mayo Clinic suggests adding it as a topping to dinner foods such as meat loaf and casserole toppings. Look for it in the flour and baking aisle at the grocery store.

Tips and warnings

  • Drink a lot of water to help absorb fibre.
  • Wheat bran is less expensive than sugary and fatty foods, so you can improve your health and save money.
  • Do not add a lot of wheat bran to your diet at once or you will experience gas and bloating. Instead, add it gradually over several weeks.

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