10. Bran (Corn, Wheat, Rice, Oat)
Bran is the indigestible outer husk of wheat, rice, oats, and other cereal grains. At one time, bran was mostly discarded or used for animal feed when grains were milled. Different types of bran contain different amounts of fiber, both soluble and insoluble.
Bran’s high fiber content may reduce the risk of colon and other obesity-related cancers. Many societies whose diet is high in fiber have lower risks of heart attack. The fiber in bran reduces blood cholesterol levels, a risk factor for heart disease.
All types of bran, as well as other high-fiber foods, play an important role in weight control by promoting a feeling of fullness without over-eating.
Oat bran is high in soluble fiber, which is sticky and combines with water to form a thick gel. It appears to improve glucose metabolism in people with diabetes, which may reduce their need for insulin and other diabetes medications.
You should know that severe bowel obstruction can occur if you eat large amounts of bran, especially if you don’t drink enough water. If you’re new to the bran game, gradually increase intake until your body gets used to it.
Including a balance of fiber from the 10 great sources listed above is a smart way to ensure that you are providing your body with the internal cleanser that it needs to function optimally for you. It will also give a great boost to your fat loss efforts.
Make sure that you get a good mix of both soluble fiber, for bile absorption, and insoluble fiber, to provide a natural colon cleanse, keeping you regular. Aim for between 20 and 30 grams of fiber per day and you will be right on track for a healthy digestive system as well as an efficiently working elimination system.