How best to add this bran to my diet if I have hardly eaten any fibre before?

If your diet has been low in dietary fibre, a sudden increase can cause discomfort such as bloating or a feeling of heaviness. So it is worth starting with a small amount — for example, one or two tablespoons a day — and gradually increasing the portion, guided by how you feel.

It is also important to drink enough water: dietary fibre binds fluid in the gut, and if you do not drink enough, the effect may be the opposite of what you expect. The general recommendation is at least 1.5–2 litres of water a day, although individual needs depend on lifestyle and climate.

The easiest way to start is to add the bran to dishes you already eat: sprinkle it over yoghurt or kefir, mix it with cottage cheese or add it to your morning porridge. The crunchy format — neither a powder nor a mass that turns soggy — makes it handy precisely as a texture topping that does not change the consistency of the main dish.

If you have a chronic gastrointestinal condition, are pregnant or breastfeeding, it is worth consulting a specialist before introducing new high-fibre foods. The bran is made from wheat, a cereal that contains gluten, so the product is not suitable for people with coeliac disease or a wheat allergy.