All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Oils

Okra

Olives

Onions

Oranges

BRAN

Typical serving size:

1 tsp (6 g) to 1 cup (94 g)

HOW IT HARMS

Irritable bowel syndrome

Mineral absorption

WHAT IT HEALS

Cancer

Heart attack risk

Weight gain

Diverticulitis

Diabetes

Constipation

Hemorrhoids

BRAN FACT

The phytic acid in raw bran inhibits absorption of important minerals
So it’s best to eat bran in cereals and breads; the heat and enzymes in yeast destroy most of the phytic acid
Bran, one of the richest sources of dietary fiber, is the indigestible outer husk of wheat, rice, oats, and other cereal grains
At one time, most bran was discarded or used for animal feed when grains were milled
Different types of bran contain different types of fiber—soluble and insoluble
Both are important for health, digestion, and preventing diseases

Health Benefits

Lowers cancer risk
Bran’s high fiber content may reduce the risk of colon and other obesity-related cancers
Reduces heart attack risk
Many societies whose diets are high in fiber have lower risk of heart attacks
The fiber in bran reduces blood cholesterol levels, a risk factor for heart disease

QUICK TIP:

A little at a time Severe bowel obstruction can occur if you eat large amounts of bran, especially if you don’t drink enough water
If you’re new to the bran game, gradually increase intake until your body gets used to it
Helps fight weight gain
All types of bran, as well as other high-fiber foods, play an important role in weight control by promoting a feeling of fullness without overeating
Prevents diverticulitis
Including wheat bran in a high-fiber diet can help prevent diverticulitis, an intestinal disorder in which small pockets bulging from the colon wall become impacted and inflamed
Lowers diabetes risk
Oat bran is high in soluble fiber, which is sticky and combines with water to form a thick gel
It appears to improve glucose metabolism in people with diabetes, which may reduce their need for insulin and other diabetes medications
Helps prevent constipation and hemorrhoids
The fiber in bran helps prevent constipation and may also help people suffering from hemorrhoids

Health Risks

Intestinal discomfort
Consuming too much bran can cause bloating, gas, and intestinal discomfort
It may also aggravate irritable bowel syndrome
Mineral absorption
The phytic acid in raw bran inhibits the body’s absorption of calcium, iron, zinc, magnesium, and other important minerals

Allergies

Stir a couple spoonfuls of oat bran into a stew to add more fiber, making the stew more filling

Use wheat bran instead of bread crumbs to top casseroles

Add a few spoonfuls to pancake or waffle batter

Buying Tips

You can find wheat and oat bran in the cereal or baking section of grocery and natural food stores

Bran can go rancid, so buy products in well-sealed containers

Buy from a store that has a high product turnover

Makes sure the bran doesn’t contain any clumps, which can indicate moisture

Storing Tips

Store bran in a tightly sealed container because it can go rancid

Store it in a dark, dry, cool place and it will stay good for up to 3 months; store in a fridge, 6 months; in the freezer, about a year