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For some time now, wheat bran has become almost another ingredient to have in the pantry. Many people, mainly with intestinal transit problems, take it regularly until they incorporate it into their regular diet.

However, many doubts still arise regarding this food, such as whether it is fattening, whether it can be consumed with other cereals or whether it has contraindications. To resolve all these questions, we have Marianela Elsa Fernández D´Eboli, a dietician-nutritionist specialising in Clinical and Sports Nutrition and member of the GE-NuDAFD Group of the Spanish Academy of Nutrition and Dietetics.

What is wheat bran?

Cereal grains are mainly composed of three elements: bran, germ and endosperm. The bran is made up of all the layers that surround the inside of the grain, thus protecting the endosperm and the germ, the two parts essential for the vegetative cycle of the plant. It accounts for 13-17% of the grain. It is rich in cellulose and hemicelluloses, mineral salts, vitamins and bioactive compounds.

From a commercial point of view, wheat bran is defined as the product resulting from the process of grinding from the outer layers or covers of the cereal grain remaining after extracting the flour or semolina.

The characteristics of wheat bran are specified in Article 4 of the Royal Decree 677/2016which approves the quality standard for flour, semolina and other cereal milling products.

Is there such thing as whole wheat bran?

The term ‘whole grain’ sells more. That is why we can sometimes see in some products, although strictly speaking we cannot speak of whole wheat bran. «A whole grain cereal maintains the endosperm, the bran and the germ. The milling process simply reduces the fine particles. If we offer only the bran, there is already a refining process, so we cannot speak of whole grain cereal,» explains Fernández D’Eboli.

In other words, the correct name is wheat bran alone, not whole wheat bran.

Nutritional composition of wheat bran.

As is popularly known, the Wheat bran is high in fiber“It is composed of approximately 53% dietary fiber, including xylans, lignin, cellulose, galactans, b-glucans and fructans,” specifies the dietician-nutritionist.

In addition, “it contains proteins, fats, vitamins, minerals and bioactive compounds, such as alkylresorcinols, phenolic acids, flavonoids, carotenoids, lignans and sterols.”

Benefits of the savior

The health benefits of wheat bran are mainly related to its fiber content.

Intestinal transit

Since it is mostly composed of insoluble fiber, it is resistant to fermentation by colon bacteria. “This increases fecal volume by retaining water, promotes intestinal peristalsis, reduces transit time and facilitates excretion,” he explains.

The European Food Safety Authority (EFSA) points out that this beneficial effect is achieved by consuming 10 grams of wheat bran fiber per day.

Diverticulitis and other non-communicable diseases.

A diet rich in fiber, including that found in wheat bran, “prevents diverticulosis and protects against various chronic diseases such as cardiovascular diseases, diabetes, metabolic syndrome and some types of cancer.”

It also contributes to maintaining body weight.

Contraindications of wheat bran

Low fiber diets

Despite the good reputation this food has, in some situations it should be restricted. The most obvious example is low-fibre diets. “Such diets may be indicated, among others, in episodes of diarrhoea or for the preparation of certain medical tests.” The diet before a colonoscopy is a good example of when it should be eliminated.

Digestive pathologies

It should also be avoided when suffering from certain pathologies, such as obstructive Crohn’s disease, acute diverticulitis or in the active phases of certain pathologies, such as irritable bowel syndrome with diarrhea, or inflammatory bowel diseases, such as ulcerative colitis.

Celiac disease

In addition, it should be noted that it contains gluten, so people with celiac disease and non-celiac gluten intolerance should avoid its consumption.

How to take it to take advantage of its benefits

Dietary recommendations for fiber range from 25 to 35 grams per day. However, the appropriate amount of wheat bran “will vary from person to person depending on, among other things, the amount of fruit and vegetables they usually eat; whether or not they include whole grains; and how often they eat legumes and nuts.”

If an individual usually consumes little fiber and wants to increase it with wheat bran, he or she should keep in mind that if he or she consumes more than 20 or 30 grams daily, “it can cause gas and, therefore, abdominal distension.”

Does wheat bran make you fat?

The dietician-nutritionist is very clear: «There is no food that per se causes weight gain. The increase in body weight occurs, simplifying it to the extreme, when the total calories of the diet ingested is greater than the caloric expenditure of the person,» she explains. «However, wheat bran has a considerable caloric intake: 264 kilocalories per 100 grams, which although it does not translate into real energy because a large part is not metabolized, it is a contribution that must be taken into account in the general approach to the diet.»

In addition to this energy, every 100 grams provides 15 grams of protein, 18 grams of carbohydrates, 45 grams of dietary fiber and 4.7 grams of fat.

Is it beneficial to drink wheat bran water?

The expert points out that the benefits of wheat bran are obtained by consuming the wheat bran and not just the water from it, even though some soluble nutrients may have passed into the soaking water. Another issue would be to ingest the water with the bran. “In this case, you will obtain the benefits, although this option is less appetizing than in other preparations,” she concludes.

Ideas to incorporate it into our diet

There are many recipes using wheat bran, as well as dishes in which it can be easily incorporated.

• Add it to yogurt or milk
• As an ingredient in fruit salads
• Cooked, in homemade cookies or bars
• In salads with other ingredients
• In soups and purees
• With milkshakes and ice creams

Post Expert: Marianela Fernandez D’Eboli

Marianela Fernandez D’Eboli. Dietitian-nutritionist. Member of the Spanish Academy of Nutrition and Dietetics and Member of the Academy Member of the NuDAFD Sports Specialization Group. Graduated in Human Nutrition and Dietetics (2015), Official Master in Nutrition in Physical Activity and Sport (2016) and ISAK level II (2022). She has 15 years of experience working with athletes in various modalities, both amateur and elite. She currently runs her own Nutrition Consultation in Gandía: Nutrigandia. She has collaborated in the creation and implementation of a nutritional education program in schools, both for teachers and students, for the Gandía City Council. (from 2017 to the present). She has participated in training in schools, cultural centers, universities, institutes, city councils, FP (from 2008 to the present). INSTAGRAM and FACEBOOK: @Nutrigandia

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