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.

SUMMARYWheat bran is the protective outer shell of the wheat kernel that is stripped away during the milling process.

Wheat bran is chock-full of many nutrients. A half-cup (29-gram) serving provides (1):

• 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, but 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 (1).

SUMMARYWheat 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 (3).

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 (4, 5).

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).

SUMMARYWheat 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.