The most useful products, namely, oat bran fiber and what role it plays in the life of the body, will be the topic of our conversation.

Fiber (dietary fiber) is a nutrient that slows down the absorption of carbohydrates, proteins, and fats, which is an important factor for weight loss.

Dietary fiber (fiber) increases satiety (reduces appetite), prevents a sharp increase in blood sugar levels, and promotes the absorption of minerals, vitamins and fatty acids. They can be divided into 2 main types:

1. Soluble - found in legumes (peas, beans, beans, lentils); grains (all oats, rye, barley); fruits (prunes, raisins, avocados, berries, bananas, apple peels, quinces and peaches). In the body, they turn into a viscous gel, which affects the movement of food, inhibits the enzymatic processing of carbohydrates and reduces cholesterol levels.

2. Insoluble - found in bran, unprocessed grains, legumes, nuts, seeds, cauliflower, broccoli, greens, in the peels of fruits and vegetables. Unlike soluble dietary fiber, on the contrary, it moves food through the gastrointestinal tract, has a laxative effect, reduces the risk of intestinal cancer and restores microflora (prebiotics).

Fiber from oat bran, its regular consumption, has a beneficial effect on the vital functions of organs, including the normalization of bile secretion during gallbladder dyskinesia, the removal of harmful mixtures of heavy metals, and relief from constipation.

It contains 12 amino acids vital for humans. It is rich in polyunsaturated fatty acids, which in terms of qualitative composition have no analogues in plant raw materials.

Polyphenols contained in oats prevent the development of atherosclerosis, regulate metabolism in the body, act as a diaphoretic, diuretic, antipyretic, anti-sclerosis and anti-ulcer drug, and help with skin diseases.

Oat bran is used for acute and chronic bronchitis, it reduces cholesterol levels in the blood, and the unique antioxidant avenatramide protects blood vessels. The high content of iron and sulfur in them is important for the metabolism of nervous tissue, blood, hair, nails, cartilage and bones, and the content of silicon, phosphorus, potassium prevents hair loss and inhibits degenerative processes.

Let's consider how oat bran fiber affects various areas of our body.

The healthiest foods - oat bran fiber for weight loss

Oat bran fiber is very useful for obese people; it helps to lose weight and restore a slim figure. Foods with more fiber are eaten more slowly and make you feel full for a longer period of time. It also increases intestinal motility, which reduces the absorption of nutrients, and thus the calorie content of food.

In addition, by swelling in the stomach and increasing in volume, oat bran fiber quickly creates the illusion of satiety, thus preventing overeating and, as a consequence, excess weight gain and obesity.

The fiber of oat bran contains B vitamins, vitamins A, E, D. In addition, there are microelements that contribute to normal metabolism: potassium, calcium, fluorine, copper, zinc, magnesium, selenium, chromium and others.

If food is prepared using unrefined grains or with the addition of bran, this will help avoid constipation and diseases such as hemorrhoids, obesity, thrombophlebitis, ischemia and diabetes.

The most useful foods in the fight against obesity and diabetes

Plant fibers, contained in large quantities in oat bran, are poorly processed in the stomach, and thanks to this, a person does not feel hungry for a longer time. Also, fiber from oat bran has a low calorie content.

As it passes through the intestines, fiber swells, creating a soft mass that cleanses the intestines of waste products and carcinogens. Due to this, oat bran fiber has the ability to reduce glucose and cholesterol levels in the blood.

It also slows down the absorption of carbohydrates, thereby inhibiting the increase in blood glucose levels, which will allow patients with diabetes to significantly reduce the use of insulin-containing drugs.

The fiber in oat bran slows down the processing of food products, and therefore, spikes in blood sugar levels are slowed down and reduced to a minimum, and the work of the pancreas is also facilitated. Accordingly, the need for insulin and other antidiabetic drugs is reduced.

Oat bran fiber for cardiovascular health

The presence of vitamins B1 and B2 in oat bran fiber helps reduce cholesterol in the blood, which is an effective barrier to the formation of atherosclerotic plaques in blood vessels.

Vitamin B1 in the human body is converted into cocarboxylase, which has a beneficial effect on the cardiovascular system.

Potassium and magnesium, also found in oat bran fiber, are extremely important for our heart and blood vessels. Thus, regular consumption of oat bran is an excellent preventative against atherosclerosis, tachycardia, arrhythmia, myocardial infarction, and stroke.

According to scientists, a person would live longer and feel better if his diet included more fiber from roughage, which is poorly digested. Such food is oat bran, since it is poorly digested due to the large amount of fiber.

The benefits of oat bran fiber for the female and male body

A large amount of vitamins B1 and B2, as well as polyunsaturated acids Omega-3 and Omega-6, in oat bran fiber, normalize the balance of estrogen in the body of women. Therefore, its consumption as food is a powerful preventive measure and treatment for breast cancer, uterine fibroids and other “female” diseases.

The introduction of oat bran fiber, rich in vitamin E (vitamin of youth), into the diet will help men renew their potency and maintain “male” strength for many years.

Oat bran fiber for the gastrointestinal tract

Fiber from oat bran is necessary for the functioning of the digestive system and is effective for the prevention of cancer.

Fiber, with its porous structure, is capable of retaining a large amount of water (1 g holds 5 g of water), and when it enters the intestine it helps to dilute the stool, as well as actively move it through the colon. It is thanks to this feature that oat bran fiber is useful for people suffering from constipation.

Fiber serves as an excellent nutrient medium for beneficial intestinal microflora. Thanks to the intake of oat bran fiber, dysbacteriosis is treated.

B vitamins (B1, B2, B3) are excellent for digestion; they promote the secretion of gastric juice and enhance the activity of the liver and pancreas.

Oat bran fiber normalizes the process of bile secretion and absorbs “bad” cholesterol, so it is recommended to eat it regularly.

It perfectly cleanses the stomach, which is the key to health and longevity. Daily consumption of 20-30 g of fiber prevents the formation of polyps in the rectum.

In Rus', steamed bran has long been used in folk medicine, as a laxative to normalize digestion, for poisoning, and as an emollient for psoriasis, eczema, and dry skin. Nowadays, oat bran fiber is used in cosmetology to prepare masks for aging facial skin.

How to take oat bran fiber

The healthiest products are oat bran fiber, which can and should be added to various first and second courses, side dishes, vegetable and fruit salads, cottage cheese, milk, kefir, yoghurts, juices and fruit purees, desserts, and baked goods.

By adding oat bran fiber to food, you can normalize intestinal function in 3-4 days; no other drug achieves this effect.

Fiber is a healthy substitute for bread because it lacks yeast and white flour. You can first steam the fiber with water, and after 30 minutes drain the water. After steaming, it is recommended to consume the steamed fiber with warm water, or simply add it to food, as indicated above.

For prevention, it is enough to consume 1-2 teaspoons of oat bran fiber daily; children can add it from the age of 2, having first consulted with a pediatrician.

The daily intake of oat bran fiber is selected strictly individually, focusing on the frequency of bowel movements; it is advisable that while taking it, bowel movements occur twice a day.

You need to start taking fiber with 1 teaspoon 3 times a day. During the period of constant use of it, you need to drink a lot of water - up to 6 glasses or more per day.

Contraindications for taking fiber can only be in case of exacerbation of gastritis, polyps, or gastric ulcer. At this time, it is better to stop taking it until the relapse is over.

If in the evenings you feel an acute feeling of hunger, but you cannot eat after 18:00 in order to normalize your weight, take 1 glass of kefir with 1 tbsp. fiber will cope with this problem perfectly.

Foods enriched with fiber promote the formation of a special substance that prevents cell damage. Scientists believe that the human body should receive about 30 g of dietary fiber every day.

Caution: Before consuming oat bran fiber, be sure to consult your doctor!

Eat fiber and be healthy!

The benefits of bran have been known since ancient times, but now this healing product has received a second wind. Manufacturers add them to bread; many generously sprinkle bran into homemade baked goods or even replace flour with it entirely. Is this useful?

What is fiber?

Fiber is the part of plant cells that is resistant to gastrointestinal enzymes. These dietary fibers can be soluble or insoluble.

Soluble dietary fiber: peas, beans, lentils, beans, oats, rye, barley, prunes, raisins, avocado, bananas, berries, quince, peaches, apples.

Insoluble fiber: Unprocessed grain bran, cauliflower, leafy greens, broccoli, vegetable and fruit peels, green beans.

What is bran?

Bran is a by-product of flour milling, the ground shell of the grain. Simply put, it's a husk, if that's easier for you to remember.

Many people confuse fiber and bran. It's like confusing cabbage and fiber. That is, bran is just a source of insoluble fiber.

Bran is the most accessible and simple source of fiber.

What's the benefit?

You already understand that bran contains a lot of dietary fiber. Their benefit is that they are practically not digested, and the intestines use them as an adsorbent.

Bran helps clean out from the intestines everything that lingers there. As a result, the stool, well-being, condition of the skin and the whole body as a whole improves.

By the way, the stool will become better only if you drink enough water along with the bran. If you don't do this, the opposite process may occur - hello, constipation.

Fiber – prevention of hemorrhoids, rectal cancer and other terrible diseases.

It helps lower cholesterol and helps fight the onset of atherosclerosis.

Bran contains many trace elements and vitamins. Especially Group B.

For diabetics, bran helps lower blood glucose levels. They are also useful for liver diseases.

Bran helps reduce appetite due to swelling in the stomach.

Where can I buy?

Finding bran is not a problem at all now. They are available in all chain grocery stores - Magnit, Auchan, Lenta, Okay, etc. Look for them on the dietary and health food shelves.

Many pharmacies also have a good selection of bran. Even if you don’t see them on the counter, ask, most likely they are in stock.

What types of bran are there?

There are different types of bran in stores:

• Wheat,
• Oatmeal,
• Rye,
• Rice, etc.

You can choose any, but wheat ones are still considered the least healthy. I choose oatmeal, but it's a matter of taste.

Which bran is better not to take?

I often see granulated bran on sale in the form of sticks or balls. You will recognize them immediately - they look like dry cat food like kitite. I don’t recommend you buy such things, and not only because of their strange appearance.

The fact is that they almost always contain flour and other components that help keep their shape. Often they even add sugar and chemical flavors. There are such bran that are simpler and tastier, but some of the benefits are simply lost.

Good bran should be loose, that is, look like husks. They should not contain any flour, starch, sugar, or sweetener substitutes (since most likely they will contain the most harmful and cheapest ones).

How to use?

If your diet is rich in fresh vegetables, fruits and herbs, you most likely do not need to take fiber from bran.

But the diet of a modern person is often depleted in dietary fiber, so it is worth consuming it additionally.

You can start with 1 tsp every day. After a week, this amount can be increased to 1 tbsp. Maximum quantity – 3-4 tbsp. spoons.

But please know when to stop. I constantly see recipes that use almost a glass of bran. That's a lot! You can't drink enough water to make your gut feel comfortable with that much fiber.

You can add your own amount of bran to porridge, yogurt, and kefir. Use them as a breading for chops or cutlets. A little loose bran can be added to baked goods, pancakes, and pancakes.

Who can't have bran?

Bran should not be used for exacerbation of gastritis, peptic ulcers, colitis and enteritis. Excessive consumption of bran can lead to excessive gas formation and disruption of the gastrointestinal tract.

As you know, bran is a product of flour milling, or more precisely: the crushed shell of grain (depending on the type of grain being processed, bran can be oat, wheat, rye, barley, rice, buckwheat, etc.).

It's funny how we now look at bran as side a product in the production of the familiar high-grade flour, and for only 150 years, as in ancient times, their mixture was the flour from which pasta, bread and other baked goods were made. Nowadays, such flour, common for a 19th century resident, can be found in stores under the name “whole grain flour”, “coarse flour”, which means that the grains have been ground entirely and its composition includes bran.

Any diet that involves a healthy diet includes such whole grain flour or bran in its pure form, since it is known that bran contains more protein, fatty acids and microelements than the grain itself.

Besides, bran is a valuable source of dietary fiber (fiber), which our body so desperately lacks for normal digestion. These fibers regulate intestinal function, improve colon microflora, promote cholesterol removal, weight loss, normalize blood sugar and detoxify the body as a whole.

Are oat bran and fiber the same thing?

No. Such confusion arose after fiber began to be sold in pharmacies, and in appearance it is very similar to bran powder.

How is fiber different from bran?

Fiber is part of bran. And not only them - vegetables, fruits and nuts are also rich in it.

Which is better, bran or fiber?

Now you understand that this question is devoid of any meaning.

How much fiber is in oat bran?

But this is really important!

An adult needs 25-28 grams of fiber per day. But few people consume enough of it. Fiber is known to be found in vegetables, fruits and grains. The champion vegetable in terms of fiber content is Brussels sprouts (4 g per 100 g). To “eat” the daily minimum, you will have to eat 800 grams of this vegetable daily. How many people do you know who follow this diet? Bran is another matter; 100 grams of bran contains 43 grams of fiber, respectively. Just 3 tablespoons of bran per day will provide the required minimum of fiber and improve metabolism.

However, you should not rush from one extreme to another. Many of us don't really get enough fiber from our diets, but... sharp increasing its consumption can increase gas formation, cause bloating, nausea, vomiting, diarrhea, and can also interfere with the absorption of certain minerals, such as zinc, calcium, iron, magnesium, and vitamin B12. All this can be avoided if you approach the issue of taking bran wisely, starting with 1.5 tablespoons per day, gradually increasing the portion. This is exactly the approach that Pierre Dukan professes, recommending 1.5 tbsp. oat bran at Attack (the first stage of the diet), 2 at the second, and 2.5 tbsp. bran - on the third and fourth (Consolidation and Consolidation).

Please note that bran is not recommended for use in the acute period for gastritis, peptic ulcers, colitis and enteritis of infectious etiology. As the inflammatory process subsides, you can resume taking bran, starting with small doses. Never take bran with medications - they neutralize the effect of the latter. It is better to take the medicine, and after 4-5 hours - bran.

In all other cases, doctors actively recommend bran as a natural, safe remedy to ensure the proper functioning of not only the intestines, but the entire body as a whole. They are useful for hypertension, atherosclerosis, atony of the gallbladder - when bile stagnates; biliary dyskinesia. But healthy people also need them - to stay healthy in the future.

The Internet is still full of advice on how to drink bran with water or make an unappetizing decoction from it, but we know introduce bran into your daily diet- try it too. You will be surprised how simple, tasty and extremely convenient it is, especially if you have little time for a snack.

Anyone who eats right or wants to change their diet knows that bran and fiber are very healthy and should be consumed regularly. Some people think that fiber and bran are synonymous words, but this is far from the case. Yes, both of them are very necessary for our body, but we should learn to distinguish between these two nutritional components.

Bran is the by-product that remains as a result of grinding flour. These are not only the hard shells of the grain, but also the remains of flour and the germ of the grain, which are incredibly useful. Bran consists of 80% fiber, but in addition to it there are various vitamins, amino acids and other useful components.

Under the influence of water and digestive juices, bran fiber increases more than 20 times in volume, thanks to this you will provide yourself with a feeling of satiety for a long time. And with regular consumption of bran, you can improve the functioning of the digestive system. It is recommended to consume 1 tablespoon of bran every day.

If you have problems with the digestive system, taking bran should be agreed with your doctor. They should be used with extreme caution by people suffering from gastritis, enteritis, colitis and other functional digestive disorders.Bran can be purchased at almost any store. They come in wheat, rye, rice, oat, etc. They can be used during baking and are also an excellent addition to dairy products and salads.

Fiber is plant dietary fiber. It is found in bran, vegetables, fruits, nuts and legumes. The interesting thing is that fiber is not digested or absorbed by our body, but it brings great benefits to the intestinal microflora. There is soluble and insoluble fiber. Upon contact with liquid, insoluble fiber swells and then, like a brush, passes throughout the digestive tract, thereby removing toxins and waste. Fiber promotes digestion and if you pre-soak it in water, it creates a feeling of fullness, so it is recommended to consume fiber while losing weight. Soluble fiber becomes jelly-like when it comes into contact with liquid. It promotes the proliferation and restoration of beneficial bacteria.

The walls of plant cells are built from fiber, which are destroyed during prolonged heat treatment. In this regard, it is recommended to consume vegetables and fruits raw or al dente. Particularly rich in fiber are: cucumbers, tomatoes, carrots, fresh fruits with peel, potatoes, whole grains.

Fiber is very healthy and should be present in every person's diet because it:

1. Removes toxic substances from the body.
2. Reduces cholesterol in the blood.
3. Prevents the development of diabetes.
4. Supports healthy intestinal microflora.
5. Helps get rid of many intestinal diseases.
6. Reduces appetite.

A product called “Fiber” is not uncommon on supermarket shelves. It can be consumed on its own or added to morning porridge, muesli, yogurt, and salads. Experts also advise simply mixing fiber with water and drinking it.But still, it would be a good idea to check with a doctor or nutritionist what type of “fiber” to take, since each of them has a different effect on the body.

At the request of those losing weight, info from the Internet!

What is the difference between bran and fiber?

In the modern world, more and more people are realizing that healthy eating is not only a tribute to fashion, but also an absolute necessity. After all, our well-being, and therefore our vitality, depends on what we eat. Today, in almost every pharmacy, as well as in any supermarket that has a diet food department, you can find healthy supplements for sale - bran and fiber. What is the difference between these products that manufacturers offer us? Let's try to figure it out.

What are bran and fiber

Bran– a by-product remaining during flour grinding and representing the hard shells of the grain and the remains of unsorted flour.

Cellulose– components contained in food, plant dietary fiber, which are not digested in the human body, but at the same time benefit the intestinal microflora.

Comparison of bran and fiber
What is the difference between bran and fiber? Fiber is dietary plant fiber that can be found both in bran and in vegetables, legumes, fruits and nuts. The walls of plant cells are built from fiber. Fiber is necessary for the normal functioning of the microflora contained in our intestines. It promotes digestion and helps create a feeling of fullness (especially if pre-soaked in a small amount of water).

Fiber is divided into soluble and insoluble. Interestingly, soluble fiber in the body turns into a jelly-like structure, which serves as an excellent breeding ground for beneficial bacteria. It is found in fruits, seaweed, legumes, flaxseed, oats and barley. Insoluble fiber is a special ballast substance that is practically not digested by our body and leaves it unchanged, cleansing the intestinal walls like a good brush. It, unlike soluble, is not fermentable by bacteria inhabiting the large intestine. Insoluble fiber is found in bran, in the peels of fruits and vegetables, or sold in its pure form. Simply put, we can call this fiber “husk,” to which manufacturers sometimes add extracts of herbs or berries for greater benefits.

The purpose of fiber is to reduce the time interval during which food remains in our gastrointestinal tract. After all, the longer something eaten stays in the esophagus, the more time it takes for the body to eliminate it. Fiber significantly speeds up this process, simultaneously performing the functions of an adsorbent and helping to cleanse the intestines. Despite the fairly large volume that fiber occupies in the body, it has a very low calorie content - on average only 35 kcal per 100 g. Therefore, fiber causes a feeling of fullness much faster than other foods.

Refined foods are especially harmful to health - after processing, there is almost no fiber left in them. But fiber, naturally contained in vegetables and fruits, tends to be destroyed during prolonged cooking and strong grinding. Therefore, adding pure fiber to dishes offered by manufacturers (especially in winter, when we have little plant food in our diet) helps maintain the health of the stomach and intestines, and therefore the whole body as a whole. Fiber does not harm the body, but it is enough to consume 30-40 g per day: an excess of fiber can contribute to bloating and discomfort.

Bran is simply a champion in terms of insoluble fiber content; it is full of coarse dietary fiber in high concentrations. This is one of the most accessible suppliers of fiber for our body. But in addition to fiber, bran also contains micro- and macroelements, vitamins, amino acids, and some starch. After all, bran consists not only of the grain shell, but also of flour residues and grain germs, which are incredibly useful.

25 g fiber corresponds to approximately 30-35 g bran. That is, in order to fully saturate the body with the necessary dietary fiber, you need to eat more bran in volume.

The difference between bran and fiber is as follows:
Bran is a dense grain shell, consisting of 75-80% fiber. Fiber is coarse fiber that is found in plant foods, including bran.
In addition to fiber (which is a complex carbohydrate), bran also contains other substances: fats, proteins, vitamins, microelements.
Bran has more calories than fiber. Bran contains on average 250 kcal per 100 g, fiber – 35 kcal per 100 g.
To get healthy dietary fiber, you need to eat more bran than fiber.

BRAN IN THE DIETION

You must consume bran with water!Otherwise, the effect of taking them will be zero. So, how to do it correctly: the bran is pre-steamed with boiling water, and after 20-30 minutes the liquid is drained. After this, bran gruel can be added to almost all dishes or taken with water. Once in the stomach, bran does not undergo any changes and, retaining water, enters the intestines, accelerating the movement of waste.

The maximum daily dose is 30 g. Start with small doses of 1–2 teaspoons. spoons per day for a week, and then 1-2 tablespoons 3 times a day, bringing up to the daily volume. This way, you can avoid unpleasant consequences, increased formation of gases, unstable stools, and heaviness in the abdomen. Do not forget that bran is a dry derivative and therefore requires a large amount of liquid to be absorbed by the body, so drink more while taking bran. Take bran in cycles.

1st cycle – 10–12 days. 1 tsp. Brew a spoonful of bran with 1/3 cup of boiling water. Cool and strain. Eat the remaining crumb in 3 doses during breakfast, lunch and dinner.

2nd cycle – 2 weeks. 2 tbsp. spoons of bran pour 1/2 cup of boiling water. Cool, strain and eat the crumb in 3 servings.

3rd cycle – 2 months. 2 tsp. Take spoons of dry bran with meals 2-3 times a day.

The “latent” (hidden) period can range from 2 to 5-7 days in cases of slow transit (promotion) of food through the intestines. This is the time it will take for dietary fiber to get inside the rectum.

(There is bran that resembles corn sticks - they can serve as a light snack or instead of regular bread at lunch. Well, for gourmets - with various additives, sweetened, for example. You can drink tea with such crackers. Thus, the product is healthy and quite dietary. It should also be said that fermented bran (Rekitsen-RD) and regular bran are far from the same thing.
Regular bran is used as raw material for the production of fermented bran. Fermented ones, unlike regular ones, have: Much greater enterosorption activity or the ability to bind in the intestines and remove toxic substances from the body; immunomodulatory property, the ability to stimulate the body’s production of interferon, as well as immunoglobulin “A”; anti-inflammatory property, the ability to reduce by 10 times the concentration in the blood of “interleukin 1beta” - the main pro-inflammatory cytokine; the ability to restore intestinal microflora in case of dysbacteriosis, i.e. bifido- and lactogenic effect; antidiabetic activity or the ability to significantly reduce the amount of sugar in the blood of diabetic patients; clearly expressed antiallergic properties, etc.
From the stomach, bran enters the large intestine almost unchanged and, retaining water, thereby increases the volume of feces, thereby accelerating their movement through the intestine. The stool becomes regular, soft, intraintestinal pressure decreases, flatulence and abdominal pain decrease.)

After achieving the desired effect of bran, you can eat one and a half to two teaspoons per day or replace them with dietary types of bread with added bran.

CONTRAINDICATIONS:

Bran is not recommended for use in the acute period for gastritis, peptic ulcers, colitis and enteritis of infectious etiology. As the inflammatory process subsides, you can resume taking bran, starting with small doses.

And also, by showing immoderation in the use of seemingly healthy bran, some risk exacerbation of intestinal diseases, bloating, flatulence, impaired intestinal function, and, at a minimum, hypovitaminosis - nutrients and vitamins will leave the intestines so quickly that little will have time to be absorbed body. So be careful. Use bran only when indicated, and then it will help.

Medicines NEVERYou don’t need to drink it with bran, simply because the bran will absorb some of the active substances. So take the medicine first, and after 6 hours you can eat bran

ATTENTION.Although many of us do not get enough fiber from our diets, a sudden increase in fiber intake can increase gas formation, cause bloating, nausea, vomiting, diarrhea, and can also interfere with the absorption of certain minerals, such as zinc, calcium, iron, magnesium, as well as vitamin B12. This can be easily prevented by consuming high fiber foods from time to time.

Types of bran and their beneficial properties

Barley bran is high in soluble fiber and helps lower cholesterol.

Corn bran is rich in insoluble fiber and helps reduce the risk of colon cancer.

Oat bran is rich in soluble fiber and also helps lower cholesterol. Research has shown that taking just two ounces (about 60 grams) of this bran daily can lower cholesterol by 7 to 10 percent.

Rice bran is rich in soluble fiber and may also be beneficial for lowering cholesterol. Their effect is similar to that of oat bran, with the only difference being that it requires less rice bran: 2 tablespoons of rice bran will provide you with the same amount of soluble fiber as half a cup of oat bran.

Wheat bran is rich in insoluble fiber and may be beneficial in reducing the risk of colon cancer.

Oat bran: benefits and harms

The amazing properties of oat bran became known only recently, when they discovered a large amount of fiber, which is so often lacking in our body. Oat bran is a waste product from flour production. In order not to throw away such a large amount of waste, they began to feed animals with it. Scientists have proven more than one beneficial property for those who want to lose weight or simply improve their health.

So, why oat branand how beneficial are they for the body?

Let's start with the fact that oat bran is rich in vitamins A, E, group B, as well as no less essential microelements: copper, zinc, potassium, and so on. Bran contains 90% of the active substances that are part of whole grains. Amazing, isn't it?

Oat bran is a wonderful absorbent.It helps remove harmful substances, toxins and waste from the body. Removal is carried out behind the light of the rough structure of the surface. It is this cleansing that will allow you to get rid of one or two kilograms without much effort. It's no secret that extra pounds are often the result of a clogged body. Now there is a great and safe way to clean it!

But the most interesting and main property of bran, which those losing weight primarily pay attention to, is the acceleration of metabolism, which will contribute to the burning of fat.

You can talk endlessly about the benefits of oat bran, citing reliable facts and situations from life. But the fact remains - they are useful, they are needed, they are harmless. These three “components” should convince you that bran will help you lose weight and improve your body health.

How to take oat bran for weight loss?

Before answering this question, it’s worth talking about where you can get oat bran. The most common place where bran is distributed is the pharmacy, which is not surprising given such a range of beneficial properties. At the pharmacy you will find a large selection of bran in different quantities, with additives and from different companies. If you get confused, they will help you. The second place was a supermarket. Today, different varieties of bran are increasingly appearing on the “Products for Diabetics” shelf. Why not pay attention to this rack? But if for some reason you can’t find oat bran in your city, order online. It's simple!

So, you have oat bran on hand and you are ready to get started. Where to begin? Let's start with the fact that you must remember one rule -Bran consumption should not exceed 30 grams or three tablespoons per day. It is wrong to believe that consuming a large amount of fiber will help you quickly lose extra pounds. This dose was not invented out of nowhere, so stick to it.

It is best to take oat bran during tomorrow or lunch.They will be a great addition to your favorite yogurt.They can also be added to kefir or milk. The best effect of bran occurs during a heavy meal. This option is most suitable if you have a few extra pounds or just want to cleanse your body.