When the dough is kneaded while making roti, most people sift the bran and throw it away. Do you do this too? If yes, then this can prove to be your big mistake. Actually, this bran is very beneficial for health. What many people throw away thinking it to be wheat straw, can prove to be more beneficial than flour. It is rich in fiber and many healthy nutrients. It can be effective in reducing or preventing piles, stomach disorders, gallbladder disease, blood pressure, cancer prevention and many digestive problems of the body. Today in this article we will tell you the benefits and disadvantages of eating bran.
(Read more - Gluten and Gluten-Free Foods)
- What Is The Nutritional Value Of Wheat Bran?
- Benefits of Wheat Bran
- Health Benefits Of Wheat Bran
- Side Effects Of Wheat Bran
- Summary
What Is The Nutritional Value Of Wheat Bran?
Bran is rich in many nutrients. The following nutrients are present in half a cup i.s. 29 grams of bran.
- 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
- Niacin - 4 mg
- Vitamin B6 - 0.4 mg
- Potassium - 343
- Iron - 3.05 mg
- Magnesium - 177 mg
- Phosphorus - 294 mg
(Read more -Grains: Health Benefits)
Benefits of Wheat Bran
Eating bran is beneficial for digestion and heart health. It also helps in problems like high blood pressure and irritable bowel syndrome. Now some research also shows that its consumption helps in avoiding colon cancer. Let's know in detail about all the health benefits of bran.
(Read more - Benefits of Kulthi Dal)
Benefits Of Wheat Bran For Digestion
Bran can be included in the diet to keep digestion healthy. Research in the International Journal of Food Sciences and Nutrition has proved that bran is rich in fiber. This fiber is considered very good for digestion. It softens the stool and speeds up the process of defecation. In such a situation, it can be said that bran can help you get rid of the problem of constipation. Research has also confirmed that symptoms related to digestive problems such as stomach pain, swelling, restlessness, cramps and gas can also be overcome by consuming bran. This research proves that bran can be beneficial for your overall digestive health.
Benefits Of Wheat Bran For Heart Health
It has been proved in many studies that consuming a high-fiber diet can reduce the risk of heart disease. According to the report published on NCBI, consuming wheat bran for a few days has reduced bad cholesterol. At the same time, no reduction was found in 'good' HDL cholesterol due to its consumption. Apart from this, it has also been observed in research that consuming a high-fiber diet can reduce triglycerides in the blood to some extent. Triglycerides are fats found in the blood, which increase the risk of heart disease. In such a situation, if you consume bran regularly, then you can stay away from heart-related diseases.
(Read more - Benefits of Soaked Raisin)
Benefits Of Wheat Bran For Cancer
Prevent cancer Consuming bran can prevent some types of cancer. It can be especially helpful in preventing colon cancer. This cancer is the third most common cancer in people around the world. Research has proved that consuming bran can reduce the risk of stomach cancer. However, one cannot rely solely on bran to reduce this risk.
Wheat bran also contains other components - natural antioxidants such as phytochemical lignans and phytic acid - that may be helpful in preventing the growth of cancerous tumors. Phytic acid and lignans present in bran can play an important role in preventing the growth of breast cancer cells. In such a situation, it can be said that cancer can be prevented by consuming bran.
Benefits Of Wheat Bran For IBS
By consuming bran, problems like stomach pain in irritable bowel syndrome can be relieved. Also, it can be helpful in improving the function of the intestines. However, it cannot completely cure irritable bowel syndrome.
(Read more - Benefits of Neem Juice)
Health Benefits Of Wheat Bran
Some other benefits of bran are as follows -
- Beneficial for piles patients
- Relieves stomach disorders
- Prevents gallbladder disease
- Prevents hiatal hernia
(Read more - Benefits of Khesari Pulse)
Side Effects Of Wheat Bran
Bran can be beneficial for health. However, if you consume it in excess, then your body may also have some harm, such as -
- Bloating problem - Bran contains a high amount of fiber. In such a situation, if you consume fiber in excess, then there may be a problem of bloating. Therefore, try to consume bran in limited quantities.
- Stomach ache - Bran contains fiber and gluten, due to which you may have stomach ache. Therefore, consume bran in small quantities.
- Gas formation in the stomach - Taking fiber in excess can also cause gas in the stomach. Therefore, do not consume bran in excess.
- Gluten allergy - People who are allergic to gluten should avoid consuming bran. Because it also contains some amount of gluten like wheat.
(Read more - Benefits of Rice)
Summary
Wheat bran is rich in nutrients and fiber. It can be very beneficial for digestion and heart health. It also reduces the risk of breast cancer and colon cancer. But if you have any kind of allergy to gluten or fructan, then consult an expert before consuming it. So that the risk of allergy can be avoided. Also, if you have any kind of problem, then consume bran only after consulting an expert.
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Doctors for Discover the Digestive Benefits of Wheat Bran

Dr. Dhanamjaya D
Nutritionist
16 Years of Experience

Dt. Surbhi Upadhyay
Nutritionist
3 Years of Experience

Dt. Manjari Purwar
Nutritionist
11 Years of Experience
