Wheat Bran: 8 Health Benefits + Recipes

Wheat bran is the outer husk of the wheat grain and offers several health benefits, including helping with weight loss, relieving constipation, lowering cholesterol, boosting the immune system, and managing diabetes.

These benefits come from the large quantities of fiber found in wheat bran, such as lignin, cellulose, and galactans, as well as good quantities of minerals, B-complex vitamins, and bioactive compounds with antioxidant, hypoglycemic, digestive, and cardioprotective properties.

Wheat bran can be found at supermarkets and health food stores and can be added to juices, milk, fruit, and yogurt due to its neutral flavor. Wheat bran can also be used in recipes for bread, cakes, and cookies.

Health benefits

Wheat bran offers the following heath benefits:

1. Relieving constipation

Wheat bran is rich in fiber that increases stool volume and stimulates gut motility, helping to prevent and relieve constipation.

2. Helping manage diabetes

Due to its high fiber content, wheat bran helps slow down the absorption of carbohydrates in the gut, balancing blood sugar levels and helping to manage diabetes.

3. Supporting weight loss

Wheat bran is a high fiber food that supports weight loss by increases satiety (feeling of fullness) between meals, thereby decreasing the amount of food ingested over the course of the day.

4. Lowering the risk of cancer

Wheat bran is rich in fiber and antioxidants that protect healthy cells against damage caused by free radicals, helping lower the risk of certain types of cancer including colon cancer, prostate cancer, and breast cancer.

5. Reducing levels of "bad" cholesterol

Wheat bran reduces levels of LDL ("bad") cholesterol in the blood by decreasing fat absorption in the gut and preventing the development of cardiovascular diseases like atherosclerosis, stroke, and heart attack.

6. Helping control blood pressure

Wheat bran is rich in magnesium and potassium, minerals that help eliminate excess sodium from the body through the urine, helping improve blood flow and control blood pressure.

7. Improving mood

Wheat bran is rich in vitamin B6 and magnesium, nutrients that increase serotonin production in the body and help to boost mood and reduce anxiety.

8. Acting as a prebiotic

Wheat bran is rich in prebiotic fiber, which serves as a food source for good bacteria in the gut, helping prevent the development of intestinal diseases, reduce inflammation, and boost the body's natural defenses. 

Does wheat bran cause weight gain?

Wheat bran does not cause weight gain when consumed in moderation and included as part of a healthy diet combined with regular physical exercise.

Wheat bran can lead to weight gain, however, when consumed in large quantities as part of an unbalanced diet and sedentary lifestyle.

Nutrition facts

The following table offers nutritional information for a 100 g serving of wheat bran:

To obtain all of the benefits listed above, it is essential to maintain a healthy, well-balanced diet in combination with regular physical exercise.

How to eat

Wheat brain can be added to fruits, juices, smoothies, milk, and yogurt and can also be used in recipes for porridge, cakes, bread, cookies, and pies.

10 g of wheat bran per day (the equivalent of 1 heaping Tbsp) is enough to obtain all of the benefits of wheat bran.

Consuming more than 3 Tbsp of wheat bran per day can cause gas, indigestion, swelling, and stomachache.

Contraindications to use

Wheat bran should not be eaten by people with an allergy or intolerance to gluten, such as people with celiac disease.

Wheat bran also contains fructans, a type of fiber that ferments in the gut and can cause diarrhea, stomachache, and gas. For this reason, wheat bran is not recommended for people with irritable bowel syndrome (IBS).

Healthy recipes

Healthy recipes using wheat bran include porridge, bread, and wheat cookies.

1. Wheat bran porridge

Ingredients:

• 1 Tbsp wheat bran;
• 250 mL (1 cup) milk or nondairy substitute;
• 2 tsp sugar or other sweetener to taste.

Directions:

Place all of the ingredients in a pot and stir well to combine. Place the pot over low heat and whisk until the mixture thickens. Remove from the heat and let cool slightly. Transfer to a bowl and serve.

2. Wheat bran cake

Ingredients:

• 2 cups wheat bran;
• 1½ cups wheat flour;
• 1 cup muscavado sugar or sweetener to taste;
• ½ cup olive or vegetable oil;
• 3 eggs;
• 1 cup milk or nondairy substitute;
• 1 Tbsp baking powder;
• 2 small bananas;
• Ground cinnamon to taste.

Directions:

Preheat the oven to 350°F (180ºC). Slice the bananas lengthwise and set aside. Place the eggs, milk, and oil in a mixer and blend until well-combined. Add the rest of the ingredients to the mixer and mix for an additional 2 to 3 minutes.

Transfer the dough to a greased cake pan and distribute the banana slices on top. Sprinkle with ground cinnamon and place in the oven for 25 to 35 minutes. Remove from the oven and let cool slightly. Serve immediately.

3. Wheat bran bread

Ingredients:

• 4 Tbsp butter;
• 3 eggs;
• ½ cup warm water;
• 1 tsp baking powder;
• 2 cups wheat bran.

Directions:

Add the eggs, butter, and wheat bran to a bowl and mix with a wooden spoon until well-combined. In another bowl, combine the baking powder and the warm water and add to the wheat bran mixture. 

Stir well with a wooden spoon or spatula and transfer the dough to a greased loaf pan. Place in a preheated oven at 350°F (180°C) for 25 to 30 minutes, until the loaf is slightly golden.

4. Cocoa wheat bran cookies

Ingredients:

• 3 Tbsp melted butter;
• 3 Tbsp wheat bran;
• 3 Tbsp flax seeds;
• 3 Tbsp muscavado sugar;
• 6 Tbsp wheat flour;
• 1 egg;
• 1 pinch of cinnamon;
• 1 tsp baking soda;
• 1 Tbsp cocoa powder.

Directions:

Preheat the oven to 350°F (180ºC). Place all of the ingredients in a bowl and use your hands to combine. Continue to work the dough until it no longer sticks to your hands.

Roll out the dough and cut into the shapes and thickness you desire. Place the cookies on a baking sheet and place in the oven until golden brown.