Fiber is a type of carbohydrate you can't digest. This is great news for weight loss because it means fiber has no calories. One of the richest sources of insoluble fiber is wheat bran.
How long will it will keep me satiated?
Fill up your stomach with a large glass of water and 1 or 2 tablespoons of bran and you will stop the release of the hunger hormone ghrelin for approximately an hour (results will vary depending on the person). Bran absorbs water and moisture in the stomach, becoming a sponge. It physically expands in the stomach and makes you feel full, so you will eat less. Start off taking small amounts and gradually increase the dose depending on how your body responds.
Note: Wheat allergies are becoming more common. Rice bran will work as effectively as wheat bran.
When should I eat it?
Take bran with meals. Make sure to consume enough fluid to create the sponge effect. Bran is great in shakes or apple sauce, where the liquid is built into the food. Drink lots of liquid because if you don’t, then the fiber can become like cork in your digestive tract and cause painful cramps or constipation. The best time to have wheat bran would be at breakfast, after dinner or before bed. If you’re going to have fiber alone between meals, then accompany it with at least 12 ounces of water.