Cereals

• Cereals are common and convenient sources of wheat bran. Read the label on the cereal box and choose cereals listing whole grain wheat and wheat bran as the first ingredients. Cereals high in wheat bran will have dense, thick flakes with flecks of oat bran appearing in the flakes. Wheat bran cereals that are called "high fiber" may also contain a grain called psyllium, which aids in intestinal motility and may have a laxative effect.
  
  

Breads

• Whole-grain breads are made from whole-grain flour that retains all components of the grain including the bran, germ and endosperm. The Institute of Medicine recommends 19 to 38 g of fiber per day, depending on age and gender, with three servings from whole grains. The average adult consumes 19 g of fiber per day. According to the Mayo Clinic, one slice of whole-wheat bread contains 1.9 g of fiber.
  
  

Muffins and Baked Goods

• Bran muffins and baked goods can be a good source of wheat bran, but they often contain too much sugar and fat. To reduce the calories, look for muffins that are made with artificial sweeteners or applesauce or that have been fortified with vegetables such as zucchini or fruits such as bananas.
  
  

Supplements

• Wheat bran supplements can be added to soups, cereals and many other foods. Products labeled "high fiber" contain 5 g or more of fiber per serving; those labeled "good source" contain 2.5 to 4.9 g of fiber per serving and those labeled "added fiber" contain 2.5 grams more of fiber than the reference food. If you are eating a lot of food supplemented with wheat bran, you should be aware that wheat brain contains phylates, which can attach to minerals such as calcium and result in a mineral deficiency.