wheat bran
Grains
Is wheat bran high in polyols?
Is wheat bran high or low in polyols? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
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Sensitivity notes
Why polyols food checker matters
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
- Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- Stone fruits are naturally high in polyols
- Cooking doesn't reduce polyol content
- Avocado portion size matters - small amounts may be fine
- Cauliflower and mushrooms are common triggers
Sensitivities
What wheat bran contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where wheat bran fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about wheat bran
Wheat bran is the outer layer of the wheat kernel, and concentrating that layer concentrates its triggers. It is a gluten food that is also one of the most fructan-dense ingredients in the pantry and unusually high in nickel, which is why a spoonful of bran cereal or a "high-fibre" muffin can bloat you far more than the same amount of regular flour.
Watch for
- Very high in fructans, the FODMAP most linked to bloating: because it is a concentrated bran, the dose per spoon is higher than in ordinary wheat flour
- Contains gluten, so wheat bran is not suitable for coeliac disease or gluten sensitivity
- High in nickel, a common contact-allergen trigger: whole-grain bran layers carry far more nickel than refined grains, which matters for systemic nickel allergy
- Poor for SIBO, since the fermentable fibre feeds bacterial overgrowth in the small intestine
Explore related in Grains
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Polyols Guide
Everything you need to know about polyols sensitivity and smart food choices.
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Polyols sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in polyols and may trigger symptoms:
View full list
If you're sensitive to Polyols, consider these strategies:
- 1Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- 2Stone fruits are naturally high in polyols
- 3Cooking doesn't reduce polyol content
- 4Avocado portion size matters - small amounts may be fine
- 5Cauliflower and mushrooms are common triggers
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
Want personalized tracking?
Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Is wheat bran high in Polyols?
Polyols: low signal for most people.
Can I still eat wheat bran if I'm sensitive to Polyols?
Usually fine in normal portions.
What else should I check?
Check Fructans, Gluten, and Nickel next for a fuller picture.