Wheat bran: 5 effects & 5 tips for consumption + recipes

Flour is still a staple in today’s society. Although most consume flour every day in the form of bread and other baked goods, few are aware of the by-product of flour production: wheat bran. We will inform you about the health benefits of the food.

For a long time, the by-product of processing wheat into flour was underestimated. It was only used as animal feed. Today we know the diverse health-promoting effects of the fiber-rich food. Below is everything you need to know about wheat bran.

What is wheat bran

Wheat bran is produced when wheat is processed into flour. The fine flour is separated from the coarse components after grinding. The shells of the wheat usually remain – the so-called wheat bran. Since the valuable ingredients are hidden in many foods, especially in the shells , bran also contains numerous valuable ingredients that can have a positive effect on your health and especially on your digestive tract.

In the past, however, wheat bran was considered irrelevant to humans and was mainly used as feed for livestock. Horses in particular were fed the bran, which is rich in important minerals and roughage. Even today, the by-product of flour production, diluted with water, is still used as animal feed.

Components of wheat bran

Wheat bran contains numerous important nutrients and is therefore an excellent addition to a balanced diet. Above all, their iron content is exceptionally high for a plant-based food. Women in particular are dependent on an increased iron intake due to menstruation and childbirth. 100 grams of wheat bran can already cover a woman’s daily iron requirement. The wheat product is also recommended for vegans and vegetarians due to its high iron content, as the nutrient is otherwise mainly found in animal products.

The mineral zinc is also found in significant amounts in the food. 100 grams of bran can already cover a woman’s daily requirement. The magnesium content of the by-product is also worth mentioning. Just 100 grams of the food exceeds the required daily intake of the important mineral for both men and women. The daily copper requirement of an adult can also be covered with just 100 grams of wheat bran. With this amount, the daily requirement of an adult for manganese and phosphorus is already considerably exceeded.

In addition to these important minerals, wheat bran also contains small amounts of calcium , fluoride and iodine. Vitamins such as cell protection vitamin E and important B vitamins such as vitamins B1, B2 and B6 are also included. In addition, the wheat product contains an average protein content of 30 percent and many valuable amino acids.

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The considerable dietary fiber content of the food is particularly noteworthy. 100 grams of the wheat product already contain 45 grams of roughage , while oat flakes only contain 10 grams. Due to its high proportion of roughage, wheat bran has a wide range of health-promoting effects on the digestive tract.

Effects of Wheat Bran

Wheat bran has numerous health-promoting ingredients that can have a positive effect on your well-being. The digestive tract in particular benefits from regular consumption of the food. In the following you will find out which ailments the wheat product can provide relief for.

Against congestion

Bran is particularly recommended for constipation. The high fiber content stimulates intestinal activity by combining with water and swelling. The intestinal contents press on the intestinal wall, which ensures that it is transported further and finally emptied more quickly. Since wheat bran combines with water, you should definitely pay attention to an increased fluid intake if you eat the food and you are constipated at the same time.

For a healthy intestinal flora

Fiber is essential for a healthy intestinal flora. That is why the fiber-rich bran can also support your intestinal flora. They serve as food for the healthy intestinal bacteria and thus ensure that they can work efficiently and maintain the immune system stored in the intestine. You can find out here how you can use probiotics to ensure a healthy intestinal flora.

With an irritable bowel

Irritable bowel syndrome can also benefit from wheat bran and its numerous dietary fibers. People with irritable bowel syndrome often struggle with digestive problems such as flatulence, diarrhea or constipation. Especially with the latter, bran and psyllium husks can improve and relieve the symptoms. You can find out what measures you can take to deal with flatulence in our info article on the subject.

For weight loss

Bran is also an excellent food for healthy weight loss. By swelling the chyme, it keeps you full longer . You’re not actually losing weight that way. In the long run, however, you can limit your food intake in this way, since you will be full more quickly with a high-fiber diet and need fewer snacks between meals. 100 grams of wheat bran has around 180 calories. Here you can find out how you can continue to lose weight in a healthy way.

For hemorrhoids

A high-fiber diet can counteract hard stools and constipation. This is a desirable effect, especially in the case of hemorrhoids, since emptying the bowel can become a painful procedure. It is important that sufficient water must be consumed for this effect so that the dietary fiber can swell.

Consumption recommendations for wheat bran

Wheat bran can provide relief from numerous ailments. Before you use the food, however, you should follow a few consumption recommendations so that it can work safely.

Drink plenty of water

In order for wheat bran to help with digestive problems such as constipation, you should definitely consume it with enough water and generally drink a lot . Bran needs liquid to swell. If this is missing, the fiber-rich food can even promote constipation and cause an intestinal obstruction. In general, you should drink about a glass of water for every tablespoon of bran.

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Allow to swell sufficiently before consumption

If you want to eat bran, you should mix it with enough liquid and let it swell before you eat it. This ensures that you are already absorbing enough liquids with your consumption. However, you should still drink enough water throughout the day to ensure that the wheat bran can support your digestion efficiently.

Don’t take in too much fiber

In general, an intake of around 30 grams of fiber is recommended for good intestinal flora and optimal digestion. Both too little and too much fiber can stress your body. While too little fiber can make your digestive tract sluggish and encourage constipation, too much fiber can lead to bloating and diarrhea. A consumption of 30 grams of roughage is therefore ideal for healthy people . This corresponds to about 70 grams of wheat bran. However, keep in mind that you also get fiber from other foods. People with previous illnesses should always seek advice from a doctor.

Beware of gluten intolerance

Wheat bran is a product made from wheat grains and therefore contains gluten . This protein gives grain products their characteristic consistency. For example, it ensures that flour combines very well with liquids. That is why it is also known as gluten protein. However, some people react to the protein with severe physical ailments . In this case, you should definitely avoid wheat bran and other grain products.

Do not consume pure

Bran is not suitable for pure consumption. Not only does the neutral to bitter taste of the food take some getting used to, you should also not eat too much of it in order not to exceed the recommended amount of fiber. In general, you should always eat bran in combination with other foods or at least let it soak in water. Wheat bran goes well in muesli, oatmeal, yoghurt, but also in hearty dishes such as soups. You are free to decide how you combine the food. However, be careful not to overwhelm your body with too much fiber.

High fiber recipes with wheat bran

To give you an idea of ​​which foods wheat bran goes particularly well with, we have written down a few delicious recipes for you. You can cook the recipes or be inspired to create your own recipes. You can find out how you can learn to cook better here.

Bread with wheat bran

You can add wheat bran to numerous dishes, including bread. It gives the staple food an extra portion of fiber, vitamins and minerals and makes the snack particularly healthy.

For the bread you need:

  • 250 grams of flour
  • 175 milliliters of water
  • 100 grams of wheat bran
  • Two tablespoons of oil
  • A teaspoon of salt
  • Half a packet of dry yeast
  • A pinch of sugar

Mix the heated water with the yeast, salt and sugar. Then add flour, bran and oil and knead the dough well. Now you let him go for an hour. After this time, preheat the oven to around 200 degrees and place the dough in a baking pan lined with baking paper. The bread needs to bake for about 45 minutes. You should moisten the dough with a brush in between. The fiber-rich bread is ready.

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Porridge with wheat bran

Just like in bread, bran is also an ideal addition to oatmeal. For a delicious and healthy porridge you only need milk, water, oatmeal and wheat bran. In a saucepan, add about 8 ounces (250 milliliters) of liquid in any ratio of milk and water, and add about 4 tablespoons of rolled oats and 2 tablespoons of wheat bran. Let the mixture boil and then simmer for about five minutes. Stir everything regularly. To make the porridge even tastier, you can add cinnamon , apples, honey, cocoa, almond butter , bananas or raisins, for example.

Healthy cake with wheat bran

Sweet dishes such as cakes can also be prepared excellently with wheat bran. The wheat product can be added to numerous cake batters, giving them additional fiber that makes the dessert a little healthier. With a few tricks you can also keep the cake low in calories. For this you need:

  • 80 grams of wheat bran
  • 80 grams of flour
  • A teaspoon of baking powder
  • A teaspoon of baking soda
  • An egg
  • 200 milliliters of milk
  • 90 grams of fruit pulp
  • Half a cup of honey
  • blueberries as needed

Mix all the ingredients and stir the batter well. Finally, carefully fold in the blueberries and pour the batter into a silicone mold. At 200 degrees top/bottom heat, the cake needs about 20 to 30 minutes.

Alternatives to wheat bran

Wheat bran is a recommended food, especially because of its nutrient density and fiber. However, there are some foods that are similar to the wheat product in their nutritional values ​​and effects. We present the most important ones.

dinkel clay

Just like wheat bran, spelled bran is also a by-product of the production of flour, more precisely spelled flour. It also contains a large proportion of dietary fiber, which can stimulate digestion and ensure a healthy intestinal flora. You can use the fiber-rich food just like wheat bran and add it to muesli, yoghurt or bread, for example.


Oat bran is also full of important nutrients, vitamins and fiber. These are the outer layers of the oat grain and germ. Similar to wheat bran, oat bran is said to ensure a longer feeling of satiety and stimulate intestinal activity. In addition, oat bran helps lower cholesterol levels by promoting the elimination of bad LDL cholesterol. Just like wheat bran, the food can be used in a variety of ways and can be added to numerous dishes.

Floh together dishes

Psyllium husk is known to be a natural laxative, making it a suitable alternative to wheat bran to treat constipation. In small amounts, the seeds can promote natural intestinal activity and promote healthy digestion. Like wheat bran, they contain a high proportion of fiber and, like oat bran, can lower cholesterol levels. The consumption of psyllium husks should always be accompanied by sufficient liquid.

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