However, if you eat high-phytic-acid foods with most meals, you may develop a deficiency in these vital nutrients over time. If you have an intolerance to gluten or fructans, its best to avoid wheat bran, as it contains both. Wheat bran is also high in phytic acid, which may impair the absorption of certain nutrients. When it comes to baked goods, this versatile product can be added or replace some of the flour to boost flavor, texture and nutrition. You can also sprinkle wheat bran on smoothies, yogurt and hot cereals.
Adding too much wheat bran to your diet too quickly could cause digestive distress due to its high fiber content. Also, be sure to drink plenty of fluids as you elevate your intake in order to digest the fiber adequately. Wheat bran can be mixed into baked goods or sprinkled on smoothies, yogurts and cereals.
When adding wheat bran to your diet, do so gradually and be sure to drink plenty of fluids. It may benefit digestive and heart health and could even reduce breast and colon cancer risk. For most individuals, wheat bran provides a safe, easy and nutritious supplement to baked goods, smoothies and yogurts.
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Phytic acid, or phytate, is a substance found in plant seeds. It can reduce absorption of nutrients from the diet, but also has antioxidant effects. Irritable bowel syndrome IBS causes abdominal pain accompanied by diarrhea, constipation or periods of both. Oatmeal itself can help you lose weight because it will help you feel full longer than other foods.
Begin typing your search term above and press enter to search. Press ESC to cancel. Ben Davis April 14, How bad is Raisin Bran for you? Fruits high in insoluble fibre include apples, berries, figs, kiwifruit, mango, oranges and plums.
When it comes to vegetables, bell peppers, carrots, green beans, parsnips, peas and spinach are good sources. Other decent sources of insoluble fibre include whole-wheat pasta 4 to 6 g fibre per cup, cooked , freekeh 10 g fibre per cup, cooked quinoa 5 g fibre per cup, cooked , brown rice 3. Increase your fibre intake gradually, over a period of weeks, to prevent bloating, cramps or gas.
And don't forget to drink more water as you add fibre to your diet; fibre needs to absorb water in order to work effectively. Women need 9 cups of water each day and men require 12 cups. When consumed with water or added to foods, powders made from pysllium husks, inulin or natural fruit and vegetable fibres do increase your fibre intake. And, for some people, they are an effective constipation remedy. For others, though, they can worsen bloating. Pysllium and inulin are soluble fibres; soluble fibres absorb water in the intestinal tract to form a gel, which can cause a bloating sensation.
Popping a few capsules of a fibre supplement each day, however, won't do much to shore up your fibre intake. One Metamucil Fibre capsule, for instance, has half of a gram mg of fibre. To be fair, the recommended dose is five capsules taken three times daily total: 7. Personally, I'd rather eat real food than swallow 15 pills a day because, along with fibre, it also delivers vitamins, minerals and countless phytochemicals. It is not known how many people have fallen victim to over-eating of the substance, but the likelihood is that in many cases the bowel has managed to cope with the problem.
Mr Shute and his colleagues say that it may now be time for vegetarians and the elderly, considered to be the two groups most at risk, to be given new advice on how much to consume. Nutritionists also point out that fibre can be obtained from a variety of sources, particularly green vegetables and fruit. Carol Sinclair, author of the IBS starch-free diet, says that there are other disadvantages with bran. And because it comes from the outside skin of the grain, usually wheat, it contains a high percentage of the chemicals sprayed on the crop," she says.
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