Wheat bran

Wheat bran is the outer layer of the wheat grain removed during the milling process. Wheat bran can be added to foods to as a fiber supplement. It is used in muffins, rolls and breads, pancakes, and even smoothies.  Wheat bran can be combined with bread crumbs and used as a coating for chicken or fish.

Buy wheat bran bagged or in bulk at most health food stores.  You can also find it online at Amazon.com: Bob's Red Mill Wheat Bran.

Substitute For Wheat Bran

If you don't have wheat bran then you can use equal amounts of one of these substitutes:

• Oat bran can be used as a fiber supplement in place of wheat bran in many recipes including breads, muffins, and smoothies.  You can add some warm water to 2 tablespoons of oat bran for a quick fiber supplement.
• OR - You could use wheat germ.  Wheat germ is higher in protein and lower in carbohydrate than wheat bran.  You can use the same method suggested above for oat bran to prepare a simple fiber supplement.