List of the Best Substitutes for Wheat Bran

Have you noticed that the gluten-free diet has become more and more popular lately? For some people it is a preference, but for many it is a medical necessity. Whether you have full on Celiac Disease, or a gluten allergy/intolerance, it can be helpful to know the gluten free options that are out there!


This is our full list of the Best Substitutes for Wheat Bran: Top 5 of Our Favorites Worth Trying

wheat bran

It would be desirable for people to know what they are actually putting into their bodies when they eat. Wheat bran is one of three layers of the wheat kernel, and because of the way it is obtained, i.e. during the milling process, many people consider it nothing more than an ordinary byproduct.

However, contrary to some opinions, it is very rich in many plant compounds and minerals and is also an excellent source of fiber. This is supported by the fact that some studies have confirmed that wheat bran can greatly improve your health and reduce the risk of some chronic diseases.

It is a matter of choice whether you want to consume that ingredient or not. Find out below the list of the best substitutes for wheat bran.


What Is Wheat Bran?

The wheat kernel is made up of three layers, specifically the bran, endosperm, and germ. The bran itself is actually a hard outer layer that is full of various nutrients and fiber. During the milling process, wheat bran is removed from the wheat kernel and thus becomes a byproduct of this process.

what is wheat bran

This ingredient has numerous benefits for your digestive health, reduces the risk of heart disease, and plays a major role in the prevention of certain types of cancer. But, unfortunately, not everyone can consume wheat bran, as it contains gluten, and is rich in fructans and phytic acid. Therefore, read our list of the best substitutes for wheat bran.


List of the Best Substitutes for Wheat Bran

Rice Bran

Rice bran is the rice grain’s outer shell and is on our list of the best substitutes for wheat bran because it acts as a healthier option in various recipes because they have similar taste notes. It is most often added to raw dishes such as cereals and salads for a slightly earthy and nutty taste.

It is very important to note that it is lower in fiber and works well in baked goods such as biscuits, muffins, and our favorite rice bran pilaf. 

Oat Bran

The oat grain (Avena sativa) is not one of the healthiest grains you can eat, primarily because it is packed with many important vitamins, minerals, and fiber. It is associated with many health benefits, including healthy bowel function and lower blood pressure and cholesterol.

However, compared to wheat bran, oat bran isn’t as nutritionally rich. Namely, wheat bran contains more fiber, specifically 24.8 grams per cup, in contrast to oat bran, which contains only 14.05 grams per cup. We must mention that its fibers absorb a lot of water, creating a gel in the digestive tract that can help protect it.

Recommended: Are Quaker Oats Gluten Free


Flaxseed is on our list of the best substitutes for wheat bran because it is a “functional food,” which actually means that a person can eat it to boost their health. This plant-based food provides a lot of healthy fats, antioxidants, and fibers, and in addition, is available in the form of seeds, oils, powder, tablets, capsules, and flour.

So, if you are one of those looking for a healthy gluten-free diet, flaxseed is the best option. They are highly versatile and a good addition in baking because they have the ability to improve the taste of food.

Rye Flour

If you’re not a fan of bland-tasting wheat bran, then rye flour is the ideal choice for you. Given that it has a nutty, tangy, and slightly milky taste, it will really change the flavor of our baked goods from bland to malty.

We have seen countless times that rye flour changes the flavors of sweet recipes, from bread to cookies.

Wheat Germ

Although many will argue otherwise, wheat germ and wheat bran are two different things! Yes, they come from the wheat kernel, but both have very different amounts of macronutrients. What we especially like is that both tastes almost the same, although the germ is slightly nuttier and has a grainy texture.

However, although on the list of the best substitutes for wheat bran, you must know that wheat germ is not gluten-free!

Click and find out if there is any other wheat bran substitute worth trying.


The Bottom Line

Wheat bran is highly nutritious and has many benefits for your health, including digestive and heart health, and based on some research, it may even reduce the risk of breast and colon cancer.

However, considering that it, unfortunately, contains gluten and is rich in fructans and phytic acid, it is no wonder that a good number of people opt for some kind of substitute for this ingredient.

We hope that our list of the best substitutes for wheat bran was helpful. If you have any questions, please let us know in the comment section below.

You might be interested in: Is All Bran Cereal Gluten Free?


karen rutherford cake decorist

Author’s bio

Karen Rutherford is founder and editor in chief at Cheesecake’s World. You will often find her in the kitchen trying out some new recipes. As a pâtissière and baking enthusiast, Karen has decided to share her knowledge with the internet audience and provide the best tips and recipes for baking and decorating your favorite sweets.

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