Sussex Wholefoods Organic Bran Sticks 500g

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SCFAs are produced by healthy gut bacteria and a major source of nutrition for colon cells, keeping them healthy. 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). Phytic acid may hinder the absorption of certain minerals such as zinc, magnesium, calcium and iron ( 38). 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

Reduced bloating. The insoluble fibre in bran helps to alleviate bloating – and the discomfort that comes along with it. 1 Though wheat bran is a nutrient-dense food with many potential health benefits, there may be some disadvantages. Contains Gluten

Bran flakes nutritional profile

Sugar-frosted cornflakes are high in sugar and low in fibre as well as usually coming with added salt. Sugar-frosted flakes are usually nutritionally similar to other sweetened cereals like chocolate rice cereals, or honey-nut coated cereals.Swapping to an unsweetened equivalent, like cornflakes or puffed rice, would be a good first step and add a serving of fruit for one of your five- a-day plus some added sweetness. Wheat bran may also play a protective role against the development of breast cancer due to its content of phytic acid and lignan ( 19). A 40g serving of wheat bran has an estimated glycaemic load of 5.3, which is low (Nutritics, 2019). Some points to consider Better heart health. Eating fibrous cereals is likely to improve heart health, as its correlated to lower blood pressure and stable body weight. 4,5

In other words, the insoluble fiber present in wheat bran can help relieve or prevent constipation and keep your bowel movements regular.Fructans are a type of oligosaccharide, a carbohydrate made up of a chain of fructose molecules with a glucose molecule at the end. Shredded whole wheat cereal with low-fat milk is the best choice of conventional breakfast cereals, because it doesn’t contain any added sugar or salt, and is high in fibre. Watch out, though, for the kind with fruit fillings, which may contain added sugar, or that are ‘frosted’ as they will almost certainly will have sugar added. Instead try adding fresh fruit such as a banana or berries for sweetness. 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). of your daily recommended thiamin. Thiamin transforms food into energy the body needs to function. 11 Celiac disease is an autoimmune disease in which the body mistakenly targets gluten as a foreign threat to the body, causing digestive symptoms like abdominal pain and diarrhea.

Better poos. Bran consumption decreases the likelihood of constipation by improving the size of stools and speeding their passage through the colon. 3 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 ( 15, 16, 17, 18). However, if you eat a healthy, balanced diet or take a multivitamin supplement, this shouldn’t be a deal-breaker.Most people can ingest gluten without experiencing adverse side effects. However, some individuals may have difficulty tolerating this type of protein.

Other components of wheat bran — such as natural antioxidants like phytochemical lignans and phytic acid — may play a role as well ( 3, 10, 14). 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 ( 11).

3. Shredded whole wheat cereal

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). Numerous studies in both humans and mice have linked wheat bran intake to a reduced risk of colon cancer ( 8, 9, 10).