If you’re like a lot of people, regularity with digestion is a concern. You know eating right is essential for preventing constipation and other uncomfortable complaints. Still, adding bran and other fibers to the diet can be a difficult balancing act. Eat too little and the system can back up. Eat too much and the effects are largely the same.
It is possible to work the right amount of bran and other fibers into the diet without going overboard. It’s just a good idea to make sure a variety of fibers are consumed and that other steps are taken to help fiber do its job better.
What Is Bran?
Bran is found in grain cereals. It’s the hard layer that covers the outside of the grain. Not only does bran contain a fair amount of nutritional value, it is also an essential fiber that can prevent and ease digestive conditions like constipation.
Bran is traditionally removed from grains like wheat when they are highly processed. White flour, for example, is lacking in bran.
Why Is Bran Important?
Bran and dietary fibers in general are a very important part of diet for a number of reasons. Not only does fiber ease digestive conditions and regulate bowel movements, but it can also have other positive health effects including:
- Assisting with weight loss by making the body feel fuller faster
- Lowering cholesterol for better heart health
- Reducing the risk of certain cancers like colon cancer
Sources Of Bran
Bran that is useful not only for nutritional value, but also digestion is found naturally in a variety of grain cereals. Some of the more common sources of bran include:
- Wheat
- Rice
- Corn
- Oats
- Barley
- Millet
Depending on the source of the bran, the fiber involved may be insoluble or soluble. Both types are important for preventing health conditions. With this in mind, it’s a good idea to make sure multiple sources of bran are considered. Oats and rice bran, for example, are soluble fiber and can assist in lowering cholesterol. Wheat bran is a source of insoluble fiber and helps with gastrointestinal issues.
Other Fiber Sources To Consider
Bran is not the only beneficial source of dietary fiber. Other foods can also help a person obtain the right amount of fiber in their daily diet. The options include beans, peas, citrus fruits, cauliflower, turnips, carrots and strawberries.
Consuming The Right Amount
It is recommended that adults consume between 20 to 35 grams of fiber a day to maintain health and keep digestive complaints at bay. Unfortunately, most people get only half the recommended amount a day.
There are ways to increase bran and other fibers in the diet easily. They include:
- Replacing processed grains from the diet with whole grains.
- Adding high-fiber snacks to the diet, such as granola bars, carrots and celery.
- Trying to ensure that at least five to nine servings of vegetables and fruits are consumed in a day.
- Taking supplements that offer extra boosts of fiber.
A Warning About Consuming Too Much
While it is important to get plenty of high-fiber foods worked into the diet, overuse can also cause digestive problems. To avoid concerns with bran and other rich fibers make sure to drink plenty of fluids throughout the day. This can help fiber work more effectively in the diet and is also useful for overall health.
Bran is an important to consider when digestive regularity is a concern. Just choose a variety of sources and do consider other fibers, as well. Proceed with moderation when adding fiber to the diet and drink plenty of fluids to gain the best results.
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- How Oat Bran Can Lower Your Cholesterol
- Combat Constipation with Knowledge and Natural Foods
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- A Change in Diet Reduces Dangerous Blood Clots
- The Best Fiber Rich Foods That Reduce Cholesterol