Sussex Wholefoods Organic Bran Sticks 500g

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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 ( 15).

Most people enjoy bran flakes each morning as their breakfast cereal. Milk (including plant-based varieties) complements bran flakes, as it softens the bran to help your body digest the fibre easily. This helps reduce digestive complaints associated with excess fibre, like bloating. 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). No added sugar muesli contains a mixture of grains, fruit and nuts and the combination will differ between brands and varieties so the amount of oat beta glucans will be more variable than porridge, which is made only of oats. The dried fruit that is added should provide all the additional sweetness you need and will also count towards your five a day but choose a muesli with no added sugar and be aware that many fruit and nut mueslis (especially tropical fruit versions) contain sweetened dried fruit, which means they have sugar added even if it isn’t listed separately on the ingredients. Banana chips are another popular muesli ingredient that will contain added sugars and saturated fats. 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. 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).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. However, if you eat a healthy, balanced diet or take a multivitamin supplement, this shouldn’t be a deal-breaker. 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). Thus, absorption of these minerals may decline if consumed with a food high in phytic acid like wheat bran.

This recipe has an estimated glycaemic index (GI) of 37.1 and glycaemic load (GL) of 6.6, and is thus a low-GI or low-GL meal. It is a rich source of several vitamins and minerals, including:of your daily recommended vitamin B6. Vitamin B6 encourages your body to produce haemoglobin, a substance that’s essential for moving oxygen throughout the body. 10

Fructans are a type of oligosaccharide, a carbohydrate made up of a chain of fructose molecules with a glucose molecule at the end.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 ( 7). of your daily recommended thiamin. Thiamin transforms food into energy the body needs to function. 11 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

Lower cholesterol. Studies indicate that eating bran flakes reduces ‘bad’ LDL cholesterol but preserves ‘good’ HDL cholesterol (the cholesterol that helps your body process the bad kind). 6 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 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. A 40g serving of wheat bran has an estimated glycaemic load of 5.3, which is low (Nutritics, 2019). Some points to consider This fermentation process can produce gas and other unpleasant digestive side effects such as belching, abdominal pain or diarrhea, especially in people with irritable bowel syndrome (IBS) ( 35).I usually make granola and muesli when I want cereal, but sometimes I eat bran flakes, Weetabix, or All bran. Although these cereals contain less sugar than most, they still have a reasonable amount of sugar, making them easy to overeat and unsuitable for people with blood sugar imbalances. Numerous studies in both humans and mice have linked wheat bran intake to a reduced risk of colon cancer ( 8, 9, 10).