How much wheat bran is suitable to eat per day

As a healthy food with high dietary fiber, it is recommended to limit the daily intake of wheat bran to 20-30 grams. Wheat bran is rich in insoluble dietary fiber, and excessive intake may irritate the gastrointestinal mucosa, causing bloating or diarrhea. For first-time users, it is recommended to gradually increase from 10 grams per day, combined with sufficient moisture to help fiber expand. People with weaker digestive function should reduce their intake to less than 15 grams to avoid increasing intestinal burden. Patients with gluten allergy or celiac disease should completely avoid consuming wheat bran products. Adding wheat bran into Congee, yogurt or baked goods in batches can not only ensure the nutrient intake but also avoid excess.

Wheat bran can be alternated with oats, chia seeds and other ingredients in daily diet to ensure diversified sources of dietary fiber. Pay attention to changes in bowel movements, and suspend intake if there is persistent diarrhea or abdominal discomfort. It is recommended to mix sufficient water and moderate exercise to help dietary fiber function properly, while ensuring that daily intake of vegetables and fruits meets the recommended standards in the dietary guidelines, forming a balanced nutritional structure.