You might not look forward to it, but you still pour that bowl of bran cereal every day to keep yourself regular. Little did you know your bowlful was fighting fat, too.
First, let's define what we mean by bran. Bran is simply the outer layer of any kernel of grain, where most of the fiber and nutrients reside. Here, we're just focusing on wheat bran cereals. (Learn more information about the weight-loss benefits of oats and oat bran by following the link.)
Now, back to fighting fat. Fiber, especially the insoluble kind, fills you up. It has an amazing capacity to absorb water and expand. This bulk fools your belly into thinking you've eaten a lot, so it can shut down your hunger signals.
Moreover, bran fiber requires a bit of chewing. That gives your body time to realize you're full before you shove in more. You complete the fat-fighting breakfast scene if you pour skim milk over that bowl of bran, mix in fresh fruit, and have a glass of orange juice on the side.
No other food packs such a wallop of insoluble fiber at one sitting. There's no underestimating the health boost from a daily bowl of bran cereal. Here's a chronicle.
Constipation: Eat enough insoluble fiber, such as bran, and you're practically guaranteed to avoid constipation -- as long as you increase your fluid intake, too. By absorbing water, bran creates bulk, which stimulates the intestines to contract and move things along.
Colon cancer: By increasing stool speed, bran ensures that bowel contents don't stagnate, so that means carcinogens, or cancer-causing agents, can't hang around long enough to cause trouble. And if carcinogens are present, a bulkier stool dilutes them. Other digestive-tract conditions: A soft, swift-moving stool may prevent and ease the pain associated with many other digestive conditions, such as hemorrhoids.
All this should be enough to convince you to dig into your bowl of bran with vigor. It gets your system going in the morning while providing as much as half the suggested fiber goal of 20 to 35 grams a day.