- Nutritional information and how to use
- Contraindications
- Wheat Bran Bread
- See other high fiber foods at: High fiber foods.
Wheat bran is the husk of wheat grain and contains gluten, being rich in fiber and low in calories, and bringing the following benefits to the body:
- Fight constipation, because it is rich in fibers; Weight loss, because it gives you a feeling of satiety; Improve the symptoms of Irritable Bowel Syndrome; Prevent colon, stomach and breast cancer; Prevent hemorrhoids, by facilitating the exit of feces; Control high cholesterol by decreasing the absorption of fats in the intestine.
To obtain its benefits, you should consume 20 g, which is 2 tablespoons of wheat bran per day for adults and 1 spoon for children over 6 years, remembering that the maximum recommendation is 3 tablespoons per day, due to its high fiber content.
Nutritional information and how to use
The following table shows the nutritional composition in 100 g of wheat bran.
| Amount per 100 g of wheat bran | |||
| Energy: 252 kcal | |||
| Protein | 15.1 g |
Folic acid |
250 mcg |
| Fat | 3.4 g | Potassium | 900 mg |
| Carbohydrates | 39.8 g | Iron | 5 mg |
| Fibers | 30 g | Calcium | 69 mg |
Wheat bran can be added to recipes for cakes, breads, biscuits and pies or used in juices, vitamins, milks and yoghurts, and you should consume at least 1.5 L of water per day so that the fibers of this food cannot cause intestinal pain and constipation.
Contraindications
Wheat bran is contraindicated in cases of celiac disease and gluten intolerance. In addition, consuming more than 3 tablespoons of this food a day can cause increased gas production, poor digestion and stomach pain.
It is also important to remember that wheat bran should not be consumed together with oral medications, there should be an interval of at least 3 hours between the bran consumption and taking the medication.
Wheat Bran Bread
Ingredients:
- In a large bowl, whisk together 1 tablespoon of warm water and 1 teaspoon of baking powder.
Method of preparation:
Mix the eggs with the butter and the wheat bran until uniform. In another container, mix the yeast in warm water and add to the mixture made with the eggs, butter and wheat bran. Place the dough in a greased bread pan and bake in a preheated oven at 200ºC for 20 minutes.
See other high fiber foods at: High fiber foods.
