Wheat bran is one of three layers of the wheat kernel.
It’s stripped away during the milling process, and some people may consider it nothing more than a byproduct.
Yet, it’s rich in many plant compounds and minerals and an excellent source of fiber.
In fact, its nutritional profile may improve your health and lower your risk of certain chronic diseases.
Here is everything you need to know about wheat bran.
What Is Wheat Bran?
A wheat kernel is made up of three parts: the bran, endosperm and germ.
The bran is the hard outer layer of the wheat kernel, which is jam-packed with various nutrients and fiber.
During the milling process, the bran is stripped away from the wheat kernel and becomes a byproduct.
Wheat bran has a sweet, nutty flavor. It can be used to add texture and a full-bodied taste to bread, muffins and other baked goods.
Summary
Wheat bran is the protective outer shell of the wheat kernel that is stripped away during the milling process.
Nutritional Profile
Wheat bran is chock-full of many nutrients. A half-cup (29-gram) serving provides:
Calories: 63
Fat: 1.3 grams
Saturated fat: 0.2 grams
Protein: 4.5 grams
Carbohydrates: 18.5 grams
Dietary fiber: 12.5 grams
Thiamine: 0.15 mg
Riboflavin: 0.15 mg
Niacin: 4 mg
Vitamin B6: 0.4 mg
Potassium: 343
Iron: 3.05 mg
Magnesium: 177 mg
Phosphorus: 294 mg
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.
Not only is wheat bran nutrient dense, it’s also relatively low calorie. Half a cup (29 grams) has only 63 calories, which is minuscule considering all the nutrients it packs.
What’s more, it’s low in total fat, saturated fat and cholesterol, as well as a good source of plant-based protein, offering about 5 grams of protein in half a cup (29 grams).
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.
Summary
Wheat bran is a good source of many nutrients and protein and relatively low in calories. It’s a very good source of dietary fiber as well.
Promotes Digestive Health
Wheat bran offers many benefits for your digestive health.
It’s a condensed source of insoluble fiber, which adds bulk to your stool and accelerates the movement of stool through your colon.
In other words, the insoluble fiber present in wheat bran can help relieve or prevent constipation and keep your bowel movements regular.
In 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.
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.
Summary
Wheat bran bolsters digestive health by providing a good source of insoluble fiber, which can help prevent or treat constipation. It also acts as a prebiotic, promoting the growth of healthy gut bacteria.
May Help Prevent Certain Cancers
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.
Numerous studies in both humans and mice have linked wheat bran intake to a reduced risk of colon cancer.
Furthermore, wheat bran appears to hamper tumor development in people’s colons more consistently compared to other high-fiber grain sources, such as oat bran.
Wheat bran’s effect on colon cancer risk is likely attributable in part to its high fiber content, as multiple studies have associated a high-fiber diet with a reduced risk of colon cancer.
However, the fiber content of wheat bran may not be the sole contributor to reducing this risk.
Other components of wheat bran — such as natural antioxidants like phytochemical lignans and phytic acid — may play a role as well.
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.
SCFAs are produced by healthy gut bacteria and a major source of nutrition for colon cells, keeping them healthy.
Though the mechanism is not quite understood, lab studies demonstrate that SCFAs help prevent tumor growth and prompt the death of cancer cells in the colon.
Wheat bran may also play a protective role against the development of breast cancer due to its content of phytic acid and lignan.
These antioxidants have inhibited breast cancer cell growth in test-tube and animal studies.
Additionally, the fiber found in wheat bran may also help decrease breast cancer risk.
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.
Source: www.healthline.com
