Bran is the outer layer of cereal grains like rice, oats, and wheat, this outer layer is usually removed during the process of milling to produce a smoother and whiter product. Now as people are becoming more aware of the many health benefits of bran less companies are removing or at least not completely removing the bran of the cereal grains they harvest.

Nutrient Contents: rich source of dietary fiber, niacin and other B vitamins, iron and other minerals.

How to take bran supplement: Initially, if you use bran supplement, start small. A lot of bran consumed in a single day, particularly if your stomach is not used to it, can cause stomach upset and diarrhea.

Health Benefits:

• Helps prevent constipation by producing a soft, bulky stool that moves quickly and easily through the colon. And since it helps prevent constipation, bran may also be beneficial for persons suffering from hemorrhoids.
• Oat and rice brans to lower blood cholesterol levels. When eaten regularly, oatmeal and oat bran may help to lower total cholesterol levels by 25% or more within a very short time period (one to three months).
• Promotes a feeling of fullness, which can lead to weight loss. Since bran absorbs water, it contributes to a feeling of fullness in the stomach, which may help people eat less and therefore lose weight.
• May reduce the risk of colon cancer by reducing the amount of time required for the stool to travel through the bowel.
• Bran appears to improve glucose metabolism in people with diabetes.

Drawbacks:

• Excessive bran intake reduces the absorption of calcium, magnesium, iron and zinc.
• Excessive intake can cause bloating and intestinal gas.
• Excessive intake may aggravate inflammatory bowel disease, a condition in which the colon is inflamed.

Experts Advise: Many nutritionists now advise to eat whole-grain wheat bread, cereals, and other products that contain bran. Have oatmeal, and other cereals made with whole oats; similarly, substitute brown rice for the polished white variety. These foods are far more palatable than raw bran, which tastes like sawdust, and they are more nutritionally beneficial.