Synopsis

Source of validity: Scientific
Rating (out of 5): 5

Bran—typically wheat bran, oat bran, or rice bran—is widely used to support the health and function of the large intestine (colon), primarily due to its high dietary fiber content. The scientific rationale is robust: insoluble fiber found in bran increases stool bulk, speeds colonic transit, and helps maintain regular bowel movements. Numerous clinical trials and meta-analyses have shown that bran supplements are effective in managing constipation, a common large intestine issue. For instance, wheat bran has been found to improve stool frequency and consistency in both healthy individuals and those with mild constipation (Almeida et al., 2013; McRorie et al., 2021). Oat bran, which contains a mix of soluble and insoluble fibers, also promotes gut health and may benefit the colon by supporting beneficial microbial communities (Slavin, 2013). The American Dietetic Association and other health authorities recommend bran and other high-fiber foods for maintaining colon health and preventing disorders such as diverticulosis. Thus, the use of bran to support the large intestine is scientifically validated, with a strong evidence base supporting its efficacy in promoting bowel regularity and overall colon function.

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