Dietary fiber, bran and intestinal microflora – how do they relate to each other?

Intestinal microflora and dietary fiber
from which we have been saved not so long ago by nutritionists, despite the erroneous theory turned out to be our lifeguards. Approximately two hundred years ago rules of a balanced diet appeared ,later they became classic. One of the main rule of this system says that food consists of useful, harmful and roughage (dietary fiber).
This theory helped to identify the necessary components and the approximate proportion to their normal life. However blunders made through researches caused people to follow rules thus harming their health.

One of the blunder says that roughage are destructive for people’s intestinal microflora. As a result the food industry used to produce and still keeps on producing food without so called ballast substances. These are refined vegetable oils and sugar, juice, ground cereals, etc.

While using these products the mankind has acquired a number of ‘ disease of civilization’ such as obesity, atherosclerosis, heart attack, hypertension, diabetes, cholecystitis, cancer, etc.

Intestinal microflora: why is it necessary?

It is important to optimize digestion and maintain immunity.Bacteria convert the used food into a substance including the essential amino acids, carbohydrates, fats, vitamins, hormones, and others.
Dysbacteriosis causes insufficient material for a body thus suffering from it. An extreme point is manifested by a range of diseases even up to cancer.

How to support the intestinal flora:

1. Do not overuse antibiotics and other medicines with antibacterial and antiseptic properties. In case you had to get treatment, get the restoration of flora with special drugs.
2. The menu should be various.
3. The food is seasoned with dill, mustard and horseradish, which inhibit vital functions of pathogenic microorganisms.
4. Try not to be nervous.
5. And the most important thing– eat more fiber products being food itself for the beneficial bacteria. The lack of plant fibers keeps flora on “starvation diet’.


Dietary fiber: why do we need it?

So-called ballast substances help the body to fight obesity.They reduce calorie eaten, binding fats and simple carbohydrates.
Fiber helps the intestines to get rid of undigested food, positively affecting the absorption of water and absorption of nutrients.
Vegetable fibers absorb harmful substances, including carcinogens thus protecting the body against many diseases.
These fibers regulate the bowel microflora уimprove colon ,promote the excretion of cholesterol, reduce weight, normalize blood sugar and detoxification in general.
By the way, modern scientific researches confirm that the lack of vegetable fiber in our food causes such diseases as: diverticulosis, hemorrhoids, chronic colitis, so dietary fiber contained in the bran, are immensely useful.
Vegetable fibers are digested poorly so intestines uses them as as the adsorbent. Adsorption of water in its turn increases the feces in the intestine which reduces of constipation. In addition, the fiber stimulates other processes -reduces the amount of cholesterol in the blood, binding bile acids in the intestine, which have certain carcinogenic properties.


Bran contains necessary human vitamin B, in particular B1, B2, B6, PP etc., provitamin A or carotene, vitamin E. as well as many elements like magnesium, potassium, chromium, copper, zinc, selenium, copper, and others. Due to its components bran represents a unique dietary product.
Cholesterol is reduced by binding filaments and intestinal bile acid which have a specific atherogenic activity that is why bran can be used for preventing atherosclerosis. In addition, intestinal bacteria, using fiber, produce essential B vitamins.
In diabetes bran are able to slow degradation of starch and influence the glycemic index of products.
In the struggle with overweightbran are also essential: food with lots of fat is absorbed more slowly and gives a feeling of fullness for a long time. The efforts intestinal peristalsis reduce the absorption of nutrients, and calorie of food eaten. Bran contribute to the suppression of appetite and weight loss.
In addition they improve the overall health and resistance to disease. Eating of bran has a beneficial effect on the work of the digestive system. They are especially useful for people suffering from intestinal atony and dyskinesia or gallbladder, bile stasis, constipation. Scientists say that regular usage of bran activates removing toxins from the gut microorganisms, heavy metals (cadmium, lead, mercury).
Bran are effective in dysfunction liver, gallbladder, pancreas, chronic diseases of the stomach and intestines gastritis, gastroduodenitis enterocolitis in remission and subacute inflammatory process (when expanding diet).
Bran correctly regulates metabolism. Fiber does not burn fat, does not affect the visible consequences of excess weight, but affects the very reason – violation of the metabolic processes in the body. Bran help to improve the motility of the colon and intestinal motility in general, lower levels of products of fat breakdown, attributed to the formation of carcinogens. The effect of detoxification of the body occurs due to a variety of content in the bran fiber as a universal biological substance-binding ions of heavy metals, radionuclides, harmful breakdown products of food substances.
The bran contain up to 15% protein, potassium, magnesium and other trace elements. Potassium plays an important role in ensuring the normal functioning of the cardiovascular system, in removing fluid from the body. Magnesium has vasodilating properties that is why products containing it are included in the diet for hypertension. In addition to protein bran are rich in polyunsaturated fatty acids involved in the energy fat metabolism in the formation of membranes of cells in the immune response. For the normal life is enough to eat about 30 grams per day.

The products with many fibers:
– bran (44 g per 100 g of product);

Barley bran have high soluble fiber and help to lower cholesterol. Corn bran is rich in insoluble fiber and help to reduce the risk of colon cancer.
Oat bran is rich in soluble fiber and also help lower cholesterol. Studies have shown that a daily intake of only two ounces (about 60 grams) of bran can lower cholesterol by 7-10 percent.
Rice bran are rich in soluble fiber and can also be helpful for lowering cholesterol. Their action is similar to that of oat bran with the only difference that less 2 tablespoons rice bran will provide you with the same amount of soluble fiber, as well as a half-cup of oat bran.
Wheat bran are rich in insoluble dietary fiber may be useful for reducing the risk of developing colon cancer.
– apricots (18 g);
– Dried apples (15 g);
– Raisins (9%);
– Rye bread (8 g);
– Vegetables, fruits and cereals.
In order to be healthy and to effectively counter obesity it is necessary to protect the intestinal microflora. One should count his meal in such a way to have products rich of dietary fiber. Then grateful intestine will keep silent, never rumble, never swell, no illness or pain.
Eat bran with water! Otherwise the effect of taking it will disappoint you. How to do it right: bran are steamed in boiling water, and after 20-30 minutes the liquid is drained. Then prepared bran you can be added almost to all the dishes , dont forget to take water. Once in the stomach, bran do not undergo any change and hold the water coming into the intestine, accelerating movement of the slag.
The maximum daily dose id 30 g.. Star with small portions : 1-2 spoonfuls per day during a week, the 1-2 spoonful per 3 times a day coming slowly to the daily maximum. Thus you will avoid all consequences such as increased formation of gas, unstable stools, severity of abdominal pain. Do not forget that bran are dry derivatives and accordingly they require large amounts of fluid for the assimilation of the body so when receiving bran take more water. Take bran by cycles.

But there are also CONTRAINDICATIONS: Bran is not recommended for use in acute gastritis, peptic ulcer, colitis and enteritis infectious etiology. As remitting inflammatory process bran can be used again starting with low doses. By showing intemperance in the use of seemingly useful bran there are some risks to amass an exacerbation of intestinal diseases, bloating, flatulence, intestinal problems, and, at least, vitamin deficiencies – nutrients and vitamins are so fast to leave the intestines that little time to assimilate organism. That is why be careful. Eat bran only when indicated.

Medication should never be taken along with bran simply because the bran will absorb some active substances. So the medicine first, and after 6 hours, you can eat bran. ATTENTION!! Although many of us do not get dietary fiber in sufficient amounts, the sharp increase of consumption may enhance flatulence cause bloating, sickness, vomiting, diarrhea, and may also impair absorption of certain minerals such as zinc, calcium, iron, magnesium and vitamin B12. This can be easily prevented by eating products with fiber ingredients from time to time.