Wheat Bran

Nutrition per ~30 g · ¼ cup

6.5 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 94.

What it feeds primary sources only

Systems

Pathways

Overview

Wheat bran is the fibrous outer layer separated during grain milling, traditionally used as animal feed until its nutritional value was recognized. For longevity science, wheat bran represents one of the most fiber-concentrated foods available, providing insoluble fiber that promotes gut motility and soluble fiber that supports beneficial microbiota. Its mineral density is striking—particularly potassium (1182mg), magnesium (611mg), and phosphorus (1013mg) per 100g—along with high niacin content (13.6mg) supporting DNA repair and energy metabolism. The bran contains bioactive compounds including phenolic acids, lignans, and alkylresorcinols, which demonstrate antioxidant and anti-inflammatory properties in human studies. Its selenium content (77.6mcg) supports selenoprotein synthesis critical for thyroid function and oxidative stress defense. Epidemiological evidence links high whole-grain and bran consumption to reduced cardiovascular disease, type 2 diabetes, and colorectal cancer risk. However, wheat bran's high phytate content can reduce mineral bioavailability if consumed excessively without balancing mineral intake, making strategic pairing important for optimal nutrient absorption.

Health benefits 5

Pairs with

• Pair with vitamin C-rich foods (citrus, kiwi, bell peppers) to enhance iron absorption and counteract phytate-mediated mineral binding
• Combine with omega-3 rich foods (flaxseeds, walnuts, fatty fish) to enhance anti-inflammatory synergy and improve bioavailability of fat-soluble compounds
• Mix with yogurt or kefir to promote prebiotic-probiotic synergy, feeding beneficial microbiota while providing live cultures for microbiome diversity
• Pair with calcium-rich foods (leafy greens, dairy, fortified plant milks) to ensure adequate calcium intake despite bran's phytate content

In the kitchen

• Start with 1-2 tablespoons daily and gradually increase to 3-4 tablespoons over 2-3 weeks to allow gut microbiota adaptation and minimize bloating; rapid increases cause digestive distress
• Store in an airtight container in a cool, dry place or refrigerate after opening to prevent rancidity of the small fat content; use within 3 months for optimal freshness
• Soak wheat bran in water, plant milk, or yogurt for 15-20 minutes before consumption to reduce phytate content by 20-30% and improve mineral bioavailability
• Consume with adequate water (8-10 glasses daily) to maximize fiber benefits; insufficient hydration can cause constipation despite high fiber intake
• Mix into oatmeal, smoothies, or yogurt rather than consuming alone to improve palatability and ensure adequate fluid consumption

When to eat it morning

Consuming wheat bran with breakfast supports sustained satiety through the morning, stabilizes postprandial glucose response to the day's first meal, and allows adequate hydration time before evening

Breaks a fast

Best avoided

• late evening

While wheat bran can be consumed at any time with meals, evening consumption may interfere with sleep quality due to increased intestinal motility and the need for adequate fluid intake. Avoid on completely empty stomach to prevent gastric discomfort.