Reduced bloating. The insoluble fibre in bran helps to alleviate bloating – and the discomfort that comes along with it. 1 Wholegrain cereals like bran flakes, malted wheat cereal and wheat biscuits are high in fibre and will also have sugar and salt added to them usually, so avoid adding any more sugar and opt for fruits or berries for sweetness. The wholegrains mean they are high in fibre and so have benefits for your digestion too as well as your heart health.

Wheat bran intake has also been shown to significantly increase the production of beneficial short-chain fatty acids (SCFA) in test-tube and animal studies ( 15). Another health benefit of wheat bran is its possible role in preventing certain types of cancers, one of which — colon cancer — is the third most common cancer worldwide ( 7). Wheat bran also has a decent amount of zinc and copper. Additionally, it provides over half of the daily value (DV) of selenium and more than the DV of manganese. I skipped dried fruit and honey (high-glycaemic) and served mine with fresh raspberries, pomegranate seeds, mixed seeds, and yoghurt. I added mixed seeds to boost the meal’s fat content and nutritional profile. This recipe has an estimated glycaemic index (GI) of 37.1 and glycaemic load (GL) of 6.6, and is thus a low-GI or low-GL meal. It is a rich source of several vitamins and minerals, including:However, if you eat a healthy, balanced diet or take a multivitamin supplement, this shouldn’t be a deal-breaker. Studies have shown that fiber may increase the amount of estrogen excreted by your body by inhibiting estrogen absorption in the intestines, causing a reduction in circulating estrogen levels ( 3, 22, 23 24). of your daily recommended vitamin B6. Vitamin B6 encourages your body to produce haemoglobin, a substance that’s essential for moving oxygen throughout the body. 10 Wheat bran is also rich in prebiotics, which are nondigestible fibers that act as a source of food for your healthy gut bacteria, increasing their numbers, which, in turn, promotes bowel health ( 6). Summary Numerous studies in both humans and mice have linked wheat bran intake to a reduced risk of colon cancer ( 8, 9, 10).

Gluten ingestion can also damage the lining of the gut and small intestine in celiac patients ( 33). Porridge is our top choice for a heart healthy breakfast – when it is made with low-fat milk or water and unsweetened. All porridge oats are wholegrains and they all contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more of it daily, as part of a healthy diet. (A 40g serving of porridge oats contains 1.6g of beta-glucan.) As well as this, you’ll be getting the fibre from the whole grains, plus there is no added sugar or salt. For a ready to eat cereal that is an even more heart-healthy start to the day, swap for a shredded whole wheat cereal or no added sugar or salt muesli (see above) as these don’t contain any added sugar or salt. Better poos. Bran consumption decreases the likelihood of constipation by improving the size of stools and speeding their passage through the colon. 3

3. Shredded whole wheat cereal

Thus, absorption of these minerals may decline if consumed with a food high in phytic acid like wheat bran. This fermentation process can produce gas and other unpleasant digestive side effects such as belching, abdominal pain or diarrhea, especially in people with irritable bowel syndrome (IBS) ( 35).

Phytic acid is a nutrient found in all plants seeds, including whole-wheat products. It’s especially concentrated in wheat bran ( 36, 37, 38).Arguably, wheat bran’s most impressive trait is its fiber content. Half a cup (29 grams) of wheat bran provides almost 13 grams of dietary fiber, which is 99% of the DV ( 1). Summary Granola with chocolate has all the same issues that regular granola has, in that it's high in fat and sugar, but with added chocolate - so even more fat and more sugar! Granola with chocolate is best enjoyed as an occasional treat. Some people also suffer from non-celiac gluten sensitivity, in which they do not test positive for celiac disease but still feel digestive discomforts after consuming gluten ( 33, 34).

However, if you eat high-phytic-acid foods with most meals, you may develop a deficiency in these vital nutrients over time. Summary If you suffer from IBS or have a known fructan intolerance, you may need to avoid wheat bran. Phytic AcidIn addition, studies have shown that wheat bran can reduce digestive symptoms, such as bloating and discomfort, and is more effective in increasing fecal bulk than other forms of insoluble fiber like oats and certain fruits and vegetables ( 4, 5). Most people enjoy bran flakes each morning as their breakfast cereal. Milk (including plant-based varieties) complements bran flakes, as it softens the bran to help your body digest the fibre easily. This helps reduce digestive complaints associated with excess fibre, like bloating. I usually make granola and muesli when I want cereal, but sometimes I eat bran flakes, Weetabix, or All bran. Although these cereals contain less sugar than most, they still have a reasonable amount of sugar, making them easy to overeat and unsuitable for people with blood sugar imbalances.