Wheat bran - rich in fibre for digestion, cholesterol & blood sugar
Wheat bran is rich in fibre and supports digestion, lowers cholesterol and helps regulate blood sugar levels. Find out all about its effects, uses and health benefits.
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Wheat bran is rich in fibre and supports digestion, lowers cholesterol and helps regulate blood sugar levels. Find out all about its effects, uses and health benefits.
Wheat bran is the fibre-rich husk of the wheat grain, which is a by-product of the production of white flour. It consists predominantly of the outer outer layers of the grain, in particular the aleurone layer, and is particularly rich in fibre, vitamins, minerals and phytochemicals. As a natural food, it is traditionally used to support digestion and intestinal health.
The main effect of wheat bran is based on its high content of insoluble fibre, especially cellulose, hemicellulose and lignin. These stimulate intestinal peristalsis, bind water and thus ensure increased stool mass and accelerated intestinal transit. Wheat bran can therefore counteract constipation and promote regularity of digestion. It is also used as part of a high-fibre diet for colon cleansing, detoxification support and prophylaxis of colon diseases.
Wheat bran also has positive effects on cholesterol and blood sugar levels, as it delays the absorption of fats and carbohydrates in the intestine. In clinical nutrition, it is recommended for metabolic complaints, irritable bowel syndrome with a tendency to constipation and as an adjunct in diabetes mellitus. Regular consumption of bran also plays a supporting role in the prevention of bowel cancer, as it removes toxic metabolic products more quickly.
Effects of wheat bran:-
Increases stool volume and promotes bowel transit
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Supports constipation and irritable bowel syndrome
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Lowers cholesterol levels by binding fat in the intestine
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Slows the rise in blood sugar after meals
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Promotes the excretion of bile acids
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Supports detoxification cures and a high-fibre diet
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Can contribute to satiety and reduce cravings
Use and application:
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1-3 tablespoons daily, e.g. stirred into yoghurt, muesli, smoothies or water
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Always take with plenty of liquid as it is highly swellable
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Slowly creep in to avoid bloating
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Also available as an ingredient in high-fibre baked goods or bars
Note:
People with inflammatory bowel diseases, acute gastrointestinal infections or a strong tendency to flatulence should only use wheat bran in consultation with a doctor or healthcare professional.
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Slavin, J. (2013). "Fibre and Prebiotics: Mechanisms and Health Benefits." Nutrients.
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German Nutrition Society (2020). "Dietary fibre - importance for health and nutrition."
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EFSA Journal (2010). "Scientific Opinion on the substantiation of health claims related to wheat bran fibre."
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Verwandte Suchbegriffe: Wheat bran + wheat bran + wheat bran