Wheat bran is the bark of wheat grain and contains gluten, being rich in fiber and low in calories, and bringing the following benefits to the body:
- Fight constipation by being rich in fiber;
- To lose weight, because it gives a feeling of satiety;
- Improve the symptoms of Irritable Bowel Syndrome l;
- Prevent colon, stomach and breast cancer;
- Prevent hemorrhoids by facilitating stool output;
- Control high cholesterol by decreasing the absorption of fats in the intestine.
To obtain its benefits, one should consume 20 g, which are 2 tablespoons of wheat bran per day for adults and 1 spoon for children over 6 years, noting that the maximum recommendation is 3 tablespoons per day, due to its high fiber content.
Nutrition information and how to use it
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 in recipes for cakes, breads, biscuits and pies or be used in juices, vitamins, milks and yogurts, consuming at least 1.5 L of water per day so that the fibers of this food do not 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 per day can cause increased gas production, poor digestion and stomach pain.
It is also important to remember that wheat bran should not be consumed along with oral medications, and at least 3 hours should be taken between the consumption of the meal and the intake of the medication.
Wheat Bran Bread
Ingredients:
- 4 tablespoons margarine
- 3 eggs
- ½ cup warm water
- 1 teaspoon baking powder
- 2 cups wheat bran
Method of preparation:
Mix the eggs with the butter and the wheat bran until smooth. In another container, mix the yeast in warm water and add in the mixture made with eggs, butter and wheat bran. Place the dough in a greased bread form and bring to the preheated oven at 200ºC for 20 minutes.
