How should bran be introduced into the diet to avoid discomfort?

Wheat bran is a concentrated source of dietary fibre, and a sharp increase in the amount in your diet can cause bloating or a feeling of heaviness, especially if you previously ate little fibre. So it is best to start with a small amount — for example, one or two tablespoons a day — and increase the portion gradually according to how you feel, but to no more than 12 tablespoons (60 g) a day.

An important condition is drinking enough fluid. Fibre swells in the gastrointestinal tract, and without water this process can have the opposite effect. It is recommended to drink at least 1.5–2 litres of water a day, especially during the adjustment period.

The easiest way is to add bran to dishes you already eat: kefir, yoghurt, porridge, soup. That way it fits naturally into your routine and does not need to be taken separately. The crunchy texture of this product goes well with fermented milk drinks — the bran softens slightly but keeps its shape.

The product is not used in children under 14, during pregnancy and breastfeeding, or in irritable bowel syndrome, gastric and duodenal ulcers and other acute and chronic erosive diseases of the stomach. If you have other chronic gastrointestinal conditions or sensitive digestion, it is worth consulting a specialist before regular use.