Oat bran detoxifies the digestive system. How can you consume them? Why should you include them in your diet?

Bran is an important source of calcium for your digestive system.

Did you know that you can eat them raw or cooked?

Discover all the health benefits of this cereal.

Here’s everything you need to know about wheat and oat bran.

What is bran made of?

All cereals consist of three parts: bran, endosperm and germ. Bran is the outer part of wheat and other cereals, so it is practically waste. But this does not mean that they are worse than the grain itself.

The bran is the outer layer of the wheat kernel and contains a large amount of various nutrients and fiber. It is precisely because of the fiber that we should all include them in our regular diet.

Oat bran has a sweet to slightly nutty taste. You can use them in smoothies, muffins or as part of homemade bread and other types of baked goods.

The bran in the ears
Source: pixabay.com

How to eat oat bran?

You can find countless recipes for wheat bran on the Internet. You basically have two options, namely consuming raw or heat-treated bran.

The easiest way is to add this product to bread and other pastries instead of flour. You get much better taste, texture and nutritional value from a single loaf of bread.

If you want to eat them warm, try a recipe for waffles rich in fiber. But you can also try flake soup to supply fiber. It is simple to prepare, healthy and very tasty.

You can add them raw to smoothies. In this way, they will detoxify your digestive system. This applies not only to bran. You can easily prepare a detox smoothie with many other ingredients. They can be added to yogurt or cereal.

When eating bran, don’t forget about your drinking regime. The body needs enough fluids to be able to process more fiber.

Also think about the right amount of bran in your diet. Too much can lead to unpleasant digestive problems due to the high amount of fiber. Therefore, start slowly and gradually increase the amount. The body will gradually get used to it and you will not have any problems. If you want to try other types of cereals, try sorghum recipes . Gluten-free cereals are very unconventional and at the same time very tasty.

Health benefits of bran

Bran should be part of the diet of each of us. They clean the digestive system, work to prevent some types of cancer and benefit your heart. See why they have these properties.

They support digestion

A healthy digestive tract will affect your mood, productivity and concentration. This condensed source of insoluble fiber has beneficial effects on the colon. Oat bran adds bulk to the stool and speeds up bowel movements.

In other words, you should consume them if you have problems with constipation. Digestive problems, bloating and discomfort will disappear in no time.

Both oat and wheat bran are rich in prebiotics. This is indigestible fiber that is a source for healthy gut bacteria. By consuming them, you will increase their number, which effectively supports the health of the intestines.

Prevention of certain types of cancer

Many scientific studies link the intake of bran with a reduced risk of developing colon cancer. It’s logical, because they help with a healthy digestive tract. It also prevents the development of tumors in the colon. Cancer prevention is supported not only by fiber, but also by natural antioxidants:

  • phytochemical lignans,
  • phytic acid.

Heart health

Several peer-reviewed studies link high fiber to a reduced risk of heart disease, including heart attack. A large amount of fiber has the effect of reducing the level of triglycerides in the blood, which is important for heart health.

Is oat bran or wheat bran better?

You can find these two types of bran on the market. These are similar foods, but we can find a few differences between them. Let’s see what is the difference between oat bran and wheat bran. There are not many differences, but we can find a few.


Both types of bran have many of the same vitamins and nutrients. However, wheat bran contains more vitamins per serving (up to double the amount). Oat bran, on the other hand, contains three times more thiamine. On the other hand, wheat bran has three times more niacin and vitamin B6. Ingredients that contain similar proportions include:

  • vitamin E,
  • vitamin K,
  • riboflavin
  • folates,
  • pantothenic acid.

Type of fiber

There are two basic types of fiber: soluble and insoluble. Both are important for health. Wheat bran contains insoluble fiber that supports digestion and colon movements. Oat bran contains soluble fiber, which slows down digestion. You will feel full for a long time.


By consuming both types of bran, you will get many necessary minerals for your body:

  • calcium,
  • iron,
  • magnesium,
  • phosphorus,
  • potassium,
  • zinc,
  • copper,
  • manganese,
  • selenium.

Nutritional values

Wheat bran is a very good source of nutrients and protein. They are low in calories. Nevertheless, they provide your body with much-needed substances that will make it function properly. Let’s not forget the fact that it is an incredibly rich source of fiber.

Calorie 63 kcal
Fat 1.3 g
Proteins 4.5 g
Carbohydrates 18.5 g
Vitamin B6 0.4 mg
Iron 3.05 mg
Magnesium 177 mg
Phosphorus 294 mg
Bran muffins on a plate for breakfast
Source: pixabay.com

Oat bran muffins

Muffins are a great option to enjoy a healthy breakfast. Try this simple recipe. You will have breakfast or a snack for several days. In addition, you will enjoy a rich source of fiber. From these ingredients you will get 12 muffins, but in the case of a small form it can be even more.


  • 1 1/2 cups wheat bran
  • 1 cup buttermilk
  • 2/3 cup brown sugar
  • 1/3 cup vegetable oil
  • 1 egg
  • 1/2 teaspoon of vanilla extract
  • 1 cup plain flour
  • 1 teaspoon of baking soda
  • 1 teaspoon of baking powder
  • 1/2 teaspoon of salt
  • 1/2 cup raisins


  • Preheat the oven to 190 degrees. Grease a muffin tin or line with paper muffin cups.
  • Mix together wheat bran and buttermilk in a deep bowl. Let stand for 10 minutes.
  • Place the brown sugar, oil, eggs and vanilla in a separate bowl. Mix and add buttermilk with bran.
  • Sift the flour, baking soda, baking powder and salt into the prepared mixture. Mix everything thoroughly until the dough comes together.
  • Add the raisins and mix thoroughly again.
  • Divide the dough into a mold. Bake for 15 to 20 minutes.

Muffins and other bran recipes will support the health of your digestive tract. They will ensure that it works properly and you will hardly smell them in your food. Incorporating these types of cereals into the diet is very simple. You will get many benefits for which your body will thank you.

Milan & Ondra

We are both fans of good food and enjoy cooking. On this website, we want to inspire you with traditional, but also less common recipes. We will be happy if you try our recipes and let us know how you liked them. Bon appetite! :)