Sussex Wholefoods Organic Bran Sticks 500g

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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. 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. 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). 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).

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). SummaryShredded 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. 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). 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

Such a decrease in circulating estrogen may be related to a reduced risk of breast cancer ( 25, 26). Summary

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). Numerous studies in both humans and mice have linked wheat bran intake to a reduced risk of colon cancer ( 8, 9, 10). Phytic acid may hinder the absorption of certain minerals such as zinc, magnesium, calcium and iron ( 38).

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. Make sure you don’t add extra sugar or salt to your porridge as this will undo all your good work – instead, try adding a banana or some fruit for extra sweetness. For every 80g that you add it will be one of your 5-a-day at the same time.

Arguably, wheat bran’s most impressive trait is its fiber content. Half a cup (29 grams) of wheat bran provides almost 13 grams of dietary fiber, which is 99% of the DV ( 1). Summary 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. of your daily recommended thiamin. Thiamin transforms food into energy the body needs to function. 11 Reduced bloating. The insoluble fibre in bran helps to alleviate bloating – and the discomfort that comes along with it. 1 Cereals like cornflakes or puffed rice served with low-fat milk – can be part of a healthy breakfast but are low in fibre so not as good a choice as a wholegrain cereal. Adding a piece of fruit will help to balance your breakfast as well as making it more filling to eat. These cereals, and their wholegrain equivalents, usually come with added sugar and salt but also often have added vitamins and minerals which are good for your overall health. Other low-fibre unsweetened cereals (like crisped rice or malted flakes) will be similar from a heart health point of view.