How much bran should i eat

List of Partners vendors. Eating foods that contain bran can make irritable bowel syndrome IBS symptoms worse. If you have the condition, it's a good idea to make sure you get enough IBS-friendly sources of fiber in your diet. But, when you have IBS , bran fiber can lead to stomach upset and constipation. Bran is a form of fiber derived from the hard outer layer of cereal grains like barley, corn, oats , rice, and wheat. Although bran can be derived from different cereal grains, products such as bran cereal and muffins are typically prepared with wheat bran.

Bran can be found in "all-bran" products and in products made with whole wheat flour. Whole wheat flour is comprised of the wheat germ the inner part of the grain kernel , endosperm the bulk of the grain kernel , and bran—all of which are milled together. The bran content aids in digestion and provides more nutritional components than refined flour. Research shows that bran tends to make IBS symptoms worse. In its review, the American College of Gastroenterology concluded that insoluble fiber sources, like wheat bran, are not recommended for IBS due to the risk of increased gas and bloating.

There is no definitive answer as to why bran can be problematic for people with IBS, although researchers have begun to offer hypotheses as to why this form of fiber can worsen symptoms. One theory is that the hard bran shell is irritating to nerves in the lining of the intestines. As a condition characterized by the dysfunction of the brain-gut axis , IBS may be exacerbated by the physical strain placed on the enteric nervous system of the gut.

Another possibility is that wheat bran contains fructan, a fermentable carbohydrate that's one of several substances classified as a FODMAP. An even simpler explanation is that a standard serving of wheat bran is simply too much for someone with IBS.

As an insoluble fiber, wheat bran attracts water into the intestines, making stools softer and helping ease digestion. However, if you eat too much, it can increase gas production, leading to bloating and flatulence. Given that one cup of wheat bran represents a full day's allowance of fiber, it is possible that a person with IBS may simply be eating more bran than they should.

This may explain why some people with IBS are affected by bran and others aren't. Cutting back on your intake of bran may be all that is needed to avoid your IBS symptoms. Over time, you could consider increasing the amount of bran you eat as your body becomes more tolerant of this fiber. If wheat bran is causing you problems, there are other fiber alternatives you can consider. Good sources of insoluble fiber include:.

You may be able to tolerate non-wheat sources of bran, particularly if constipation is an issue. In terms of fiber supplements , psyllium also known as an isphagula husk may help alleviate IBS symptoms. Another option is ground flaxseed , which can help if constipation is the predominant symptom of your IBS. Although a diet high in fiber is optimal for digestive health, some studies suggest that it may be more beneficial for people with constipation-predominant IBS IBS-C than the other IBS subtypes.

Adding more fibre to your diet can provide health benefits. It's easy to do and track. Lower Cholesterol. Weight Maintenance. Promote Regularity. Fibre Tracker. Whole wheat bread Fibre 2 g Serving: 1 slice. Rye bread Fibre 2 g Serving: 1 slice. Popcorn Fibre 1 g Serving: 1 cup.

Pear with skin Fibre 5 g Serving: Undefined. Mixed vegetable tomato-based curry cooked with onion and spices 3. Bear in mind that fruit yoghurts can sometimes be high in added sugars, so check the label and try to choose lower-sugar versions. A small handful of nuts can have up to 3g of fibre.

Make sure you choose unsalted nuts, such as plain almonds, without added sugars. The above example is only an illustration, as the amount of fibre in any food can depend on how it is made or prepared and on how much of it you eat.

Most pre-packaged foods have a nutrition label on the side or back of the packaging, which often gives you a guide about how much dietary fibre the food contains.

Page last reviewed: 1 August Next review due: 1 August How to get more fibre into your diet - Eat well Secondary navigation Food and diet Nutrition and food groups Eating a balanced diet 8 tips for healthy eating The Eatwell Guide Food labels Food labelling terms Reference intakes on food labels Starchy foods and carbohydrates Dairy and alternatives Meat in your diet Fish and shellfish The healthy way to eat eggs Beans and pulses Water, drinks and your health Eating processed foods.

Why 5 A Day?