For a long time, their positive properties were misunderstood and they were only used as animal feed. For years, however, wheat bran has experienced an increase in popularity and is now considered a simple and inexpensive means of increasing intestinal activity.
But the healthy grain can not only prevent constipation. The huge variety of vitamins and minerals is also impressive. In addition, the bran should even have a supporting effect when losing weight. In the following article you will find out what other advantages wheat bran has and how you can easily prepare it.
What is wheat bran?
Wheat bran is a by-product of flour production. Basically, these are the husks of the grain. As with many types of fruit and vegetables, most of the vitamins and nutrients are also contained in the wheat hulls. For a long time, bran was only used as animal feed because the waste product was not considered to be of great importance.
Bran has had an extremely good reputation for some time. The only reason for this is not the nutrient content. Price, taste and the extremely simple processing also contribute to the increasing reputation. Wheat bran is available from retailers all year round and can be used as an ingredient in all kinds of recipes.
Rich in vitamins and minerals
The wheat bran can inspire with its nutritional values. Just 100 grams of bran has 16 milligrams of iron - enough to cover the daily needs of an average adult. Magnesium, zinc, copper, manganese, phosphorus and potassium are also found in large amounts in the wheat hulls. 100 grams of bran also cover about half of the requirement for most B vitamins.
Wheat bran is considered an important building block when it comes to losing weight due to its ratio of calories to fiber. 100 grams of bran alone provide around 45 grams of dietary fiber, which keeps you full for a long time. However, this is offset by only 264 calories.
The key to better digestion?
Stress, an unhealthy diet or too little exercise can trigger digestive problems and even constipation. With the bran of wheat, however, you can stimulate intestinal activity again. The fiber inside the grain swells when combined with water. Due to the increased volume of the stool, pressure is exerted on the intestinal wall, which now transports the inside at a faster pace.
You should eat at least 30 grams of fiber every day. Just 100 grams of wheat bran add 45 grams of fiber to your body. However, make sure you drink enough fluids so that the increased fiber intake does not have the opposite effect and inhibit bowel activity. You should drink around two liters a day.
The increase in fiber intake should also be done in moderate steps to get your digestive tract used to the change in diet.
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Is wheat bran healthy and suitable for everyone?
Being rich in vitamins and nutrients does not automatically make an ingredient a superfood. Wheat hulls are not recommended for everyone either, but in moderation they can contribute to a varied diet and even help you lose weight.
The large amount of fiber not only has a satiating and digestive effect. They are also able to bind toxins in the intestine, which are then excreted normally. However, not everyone can tolerate the water-insoluble dietary fiber in bran. Severe flatulence is the result. Getting used to the change in diet slowly and only with sufficient fluid intake will help you to avoid the negative effects of the high-fiber diet. That being said, some bodies generally respond poorly to a high-fiber diet.
Wheat bran contains gluten
Just like wheat itself, its husk also contains gluten. This means that bran is basically taboo for people with gluten sensitivity or celiac disease. It can also cause allergic reactions. Oat bran is a gluten-free alternative that has similar positive effects and is also rich in vitamins and fiber. However, for production reasons, the oat bran may still contain residues containing gluten. So be sure to buy oat bran that is specifically advertised as gluten-free.
Replacing Wheat Bran: The Best, Most Nutritious Alternatives
Wheat bran is healthy, but not fully tolerated. In order to find a substitute for the wheat bran, the reason why you want to rely on an alternative is primarily decisive. If you cannot tolerate the bran of the wheat due to digestive problems, spelled bran is the first choice. If gluten is the problem, you should use oatmeal or oat bran instead.
Spelled Bran: The Perfect Substitute?
The positive properties of spelled bran have been known for centuries. Experts even suspect that it could soon replace wheat bran, after all it does not offer any disadvantages when looking at the nutritional value table. 100 grams of spelled bran also provide 45 grams of fiber, and the amount of calories and carbohydrates is almost identical.
The spelled bran also contains hardly any allergens. However, spelled also contains gluten and should therefore not be consumed by people who suffer from an intolerance. However, the intestines react much better to the gluten in spelled than in wheat.
Oat bran: The alternative without gluten
Oats are naturally gluten-free, which means that oat bran can normally be consumed without hesitation as long as no residues get into the finished product during production. Although oat bran has some disadvantages, it is still the best possible substitute in the event of an intolerance.
Oat bran is less high in fiber. 100 grams of bran provide only about 16 grams, which is almost a third compared to wheat and spelled bran. In addition, the proportion of insoluble fiber in oat bran is lower. Oats do not have such positive effects on digestion as wheat bran. Nevertheless, it is a comparatively good source of dietary fiber, which is also rich in vitamins and should be used in the case of intolerance and allergies.
Wheat Bran Preparation: Recipes for the fiber boost
You should not eat wheat bran raw. After all, their positive effects on digestion only occur when they are swollen. In addition, the dryness of the grain shells is not ideal for enjoying them without liquid or other ingredients.
The bran of the wheat has a neutral, nutty taste that is reserved when combined with other ingredients. This makes wheat bran the perfect healthy addition to recipes. Bowls, smoothies or sandwiches are rich in vitamins and fiber with little effort. Wheat and oat porridge with fruits
The simplest recipe is porridge based on oats. Use 100 grams of rolled oats, 200 milliliters of milk, 150 milliliters of water and half a teaspoon of vanilla extract as a base. Mix everything in a saucepan and bring the mixture to a boil. Now let the porridge simmer until it reaches the desired consistency and wait for it to cool down.
Now you mix about four tablespoons of wheat bran into the porridge and refine it with cinnamon, fruit or sweeteners as required. Halved and sliced bananas, berries and apple pieces are suitable. You can sweeten the porridge with maple syrup, honey, cane sugar or agave syrup. Nuts, yoghurt and fruit are good toppings. Fast smoothie with bran
Smoothies are the best choice for preparing the bran of the wheat particularly quickly. For a healthy strawberry and banana smoothie, simply use 200 grams of fresh or frozen strawberries, a banana and 200 milliliters of milk or a suitable substitute. Put everything in a blender along with several tablespoons of bran and prepare the drink.
The smoothie should have a creamy consistency. Add additional milk or more fruit as needed. It is also a good idea to refine the smoothie with peanut butter or sweeteners, for example.
FAQ Is Wheat Bran Healthy?
Wheat bran is a supplier of essential vitamins and nutrients. B vitamins are plentiful, so the bran covers a large part of the requirement. The large number of insoluble dietary fibers also stimulates intestinal activity and promotes natural digestion. What ailments does bran prevent?
Wheat bran is the ideal home remedy for digestive problems and constipation. Swelling fiber increases the volume of the stool and thus puts pressure on the intestinal wall. Bran thus stimulates intestinal activity, which increases the speed of digestion. Adequate fluid intake of at least two liters a day is essential for this. Is too much wheat bran still healthy?
Dietary fiber intake must always be balanced with fluids. If you eat too much bran without drinking enough, you even encourage digestive problems up to and including intestinal obstruction. Is bran suitable for losing weight?
The fiber in wheat keeps you full for a long time. At the same time, the amount of calories is relatively small. 100 grams of bran contains only 264 calories. A high-fiber diet contributes to weight loss. How does bran taste?
The taste is described as neutral to slightly nutty and bitter and is therefore similar to that of other types of grain. Even if you don't like the pure taste, you can use wheat bran as an ingredient in recipes. Can wheat bran also be eaten raw?
If you eat bran raw, the positive properties for digestion do not unfold, nor is the taste particularly appealing. Therefore, you should use wheat bran in recipes as a refining ingredient. Sources: https://eatsmarter.de/lexikon/warenkunde/getreide/weizenkleie https://praxistipps.focus.de/weizenkleie-so-gesund-ist-der-ballaststofflieferant_126577 https://cara.care/en/diseases/intolerance/gluten/wheat bran/ https://utopia.de/ratgeber/wheat-bran-recipes-how-to-use-the-fiber-rich-cereal-product/ https://www.wikifit.de/kalorientabelle/getreideprodukte/weizenkleie-3 https://www.wikifit.de/kalorientabelle/getreideprodukte/dinkelkleie https://www.wikifit.de/kalorientabelle/getreideprodukte/haferkleie-23 https://gesund-speise.de/lebensmittel-18-Weizenkleie.htm https://lebensmittel-warenkunde.de/lebensmittel/getreideprodukte/getreide/oat flakes-whole grain/dinkelkleie.html https://phytotherapie-seminare.ch/2018/08/10/where-is-the-difference-between-oat-bran-and-wheat-bran/