{"id":136,"date":"2026-03-17T06:43:20","date_gmt":"2026-03-17T06:43:20","guid":{"rendered":"https:\/\/vikihealthyliving.com\/blog\/?p=136"},"modified":"2026-03-19T06:56:24","modified_gmt":"2026-03-19T06:56:24","slug":"high-fibre-chocolate-bran-cookies","status":"publish","type":"post","link":"https:\/\/vikihealthyliving.com\/blog\/high-fibre-chocolate-bran-cookies","title":{"rendered":"High Fibre Chocolate Bran cookies"},"content":{"rendered":"<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"394\" height=\"503\" src=\"https:\/\/vikihealthyliving.com\/blog\/wp-content\/uploads\/2026\/03\/Picture1.png\" alt=\"\" class=\"wp-image-137\" style=\"width:418px;height:auto\" srcset=\"https:\/\/vikihealthyliving.com\/blog\/wp-content\/uploads\/2026\/03\/Picture1.png 394w, https:\/\/vikihealthyliving.com\/blog\/wp-content\/uploads\/2026\/03\/Picture1-235x300.png 235w\" sizes=\"(max-width: 394px) 100vw, 394px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">Ingredients:<\/mark><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 bananas<\/li>\n\n\n\n<li>\u00bc cup (25g) cocoa powder<\/li>\n\n\n\n<li>\u00bc cup (30g) cacao nibs<\/li>\n\n\n\n<li>1 cup (95g) walnuts<\/li>\n\n\n\n<li>75g bran sticks<\/li>\n\n\n\n<li>2 tbsp (18g)\u00a0 chia seeds<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">Instructions<\/mark><\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Preheat the oven to 180\u00b0C (350\u00b0F) and line a baking tray with baking paper.<\/li>\n\n\n\n<li>In a large bowl, mash the bananas with a fork until smooth.<\/li>\n\n\n\n<li>Add the cocoa powder, cacao nibs, walnuts, bran sticks, and chia seeds, and mix well until everything is evenly combined.<\/li>\n\n\n\n<li>Divide the mixture into 9 portions and shape each one into a cookie on the prepared tray.<\/li>\n\n\n\n<li>Bake for about 30 minutes, or until the cookies are firm and cooked through.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Good nutrition can support not only digestive health, but also <strong>healthy weight management and hormonal balance<\/strong>. If you\u2019d like personalised guidance to support your health goals, you can learn more about my <strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">nutritional therapy<\/mark> services on my website<\/strong>: <a href=\"https:\/\/vikihealthyliving.com\/\" title=\"\"><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">https:\/\/vikihealthyliving.com\/<\/mark><\/a><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">Nutrition Information<\/mark><\/strong><\/td><td>Per 1 \u00d7 1 cookie \u2014 93g %Reference Intake RI<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Energy<\/strong> 773.8 kJ \/&nbsp;184.8 kcal<\/td><td>9 &nbsp;%<\/td><\/tr><tr><td><strong>Fat <\/strong>10.3g<\/td><td>15 &nbsp;%<\/td><\/tr><tr><td>Of which Saturates 1.9g<\/td><td>9 &nbsp;%<\/td><\/tr><tr><td>Of which Mono-unsaturates 1.2g<\/td><td><\/td><\/tr><tr><td>Of which Poly-unsaturates 5.7g<\/td><td><\/td><\/tr><tr><td><strong>Carbohydrate <\/strong>17.4g<\/td><td><\/td><\/tr><tr><td>Of which Sugars 11.1g<\/td><td><\/td><\/tr><tr><td>Of which Starches 2.8g<\/td><td><\/td><\/tr><tr><td><mark style=\"background-color:#fcb900\" class=\"has-inline-color\"><strong>Fibre <\/strong>7.8g<\/mark><\/td><td><\/td><\/tr><tr><td><mark style=\"background-color:#fcb900\" class=\"has-inline-color\"><strong>Protein <\/strong>4.8g<\/mark><\/td><td>10 &nbsp;%<\/td><\/tr><tr><td><strong>Salt <\/strong>0&nbsp;g<\/td><td>0 &nbsp;%<\/td><\/tr><tr><td><strong>Vitamin C <\/strong>8.2mg<\/td><td>10 &nbsp;%<\/td><\/tr><tr><td><strong>Vitamin A <\/strong>0.7\u00b5g<\/td><td>0 &nbsp;%<\/td><\/tr><tr><td><strong>Calcium <\/strong>29.8mg<\/td><td>4 &nbsp;%<\/td><\/tr><tr><td><strong>Iron <\/strong>0.9mg<\/td><td>6 &nbsp;%<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">* Reference Intake Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">Why Bran Sticks May Be Good for Your Gut<\/mark><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">These cereals are rich in wheat bran, which contains special fibres called &nbsp;arabinoxylan oligosaccharides (AXOS). Unlike many nutrients in our diet, these fibres are not digested in the small intestine. Instead, they travel further down the digestive tract to the colon.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And that\u2019s where something interesting happens.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In the colon, these fibres become food for the trillions of bacteria that live in our gut. Scientists are increasingly discovering that feeding the right bacteria can influence digestion, metabolism, and even overall health.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Recent research suggests that the fibres in wheat bran may help support gut bacteria, improve digestion, and influence how the body handles blood sugar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here\u2019s what the science shows.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">Bran may help beneficial gut bacteria grow<\/mark><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Several studies have found that wheat bran fibres help increase beneficial gut bacteria, especially <strong>Bifidobacterium<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">These bacteria are often considered \u201cfriendly\u201d microbes because they help break down fibre and support a healthy gut environment.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">What the studies found<\/mark><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In a study by <strong>Muller <em>et al<\/em>. (2020)<\/strong>, people who consumed wheat bran extract rich in AXOS showed an increase in <strong>Bifidobacterium<\/strong> in their gut. The researchers also observed smaller increases in other beneficial bacteria such as <strong>Akkermansia muciniphila<\/strong> and <strong>Lactobacillus<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Another study by <strong>Windey et al. (2014)<\/strong> found that wheat bran extract significantly increased a specific species called <strong>Bifidobacterium adolescentis<\/strong>, a bacterium known for its role in fermenting fibre in the colon.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In an animal study, <strong>Zhang et al. (2025)<\/strong> reported that arabinoxylan supplementation increased bacteria involved in fibre fermentation and improved immune responses.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">Why this matters<\/mark><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bifidobacteria play an important role in maintaining gut health. They help:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>break down dietary fibre<\/li>\n\n\n\n<li>produce beneficial compounds<\/li>\n\n\n\n<li>support the gut barrier<\/li>\n\n\n\n<li>limit the growth of harmful bacteria<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Because of these effects, increasing Bifidobacteria is generally considered a <strong>positive change for the gut microbiome<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">Bran may reduce harmful protein fermentation<\/mark><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gut bacteria ferment both fibre and protein. But when too much protein reaches the colon, bacteria can produce compounds such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ammonia<\/li>\n\n\n\n<li>p-cresol<\/li>\n\n\n\n<li>phenols<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">In high amounts, these substances may irritate the gut lining.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Research suggests wheat bran may help shift this balance. In the study by <strong>Windey et al. (2014)<\/strong>, wheat bran extract reduced <strong>protein fermentation in the colon<\/strong>. Instead, bacteria appeared to ferment fibre more actively.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In simple terms, fibre from wheat bran may help guide gut bacteria toward a <strong>healthier type of fermentation<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">Bran supports digestive health<\/mark><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft size-full is-resized\"><img decoding=\"async\" width=\"944\" height=\"629\" src=\"https:\/\/vikihealthyliving.com\/blog\/wp-content\/uploads\/2026\/03\/image.png\" alt=\"\" class=\"wp-image-138\" style=\"aspect-ratio:1.500795622679434;width:506px;height:auto\" srcset=\"https:\/\/vikihealthyliving.com\/blog\/wp-content\/uploads\/2026\/03\/image.png 944w, https:\/\/vikihealthyliving.com\/blog\/wp-content\/uploads\/2026\/03\/image-300x200.png 300w, https:\/\/vikihealthyliving.com\/blog\/wp-content\/uploads\/2026\/03\/image-768x512.png 768w\" sizes=\"(max-width: 944px) 100vw, 944px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Wheat bran has long been known for its benefits for digestion.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Research shows that AXOS can:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>soften stool consistency<\/li>\n\n\n\n<li>support regular bowel movements<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Interestingly, in the study by <strong>Muller et al. (2020)<\/strong>, stools became softer even though overall gut transit time did not change significantly. This suggests that wheat bran fibre may improve stool quality without dramatically speeding up digestion.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">Bran feeds bacteria that produce beneficial compounds<\/mark><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When gut bacteria ferment wheat bran fibre, they produce substances called <strong>short-chain fatty acids (SCFAs)<\/strong>, including:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>acetate<\/li>\n\n\n\n<li>propionate<\/li>\n\n\n\n<li>butyrate<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Experimental research suggests arabinoxylans increase the production of these beneficial compounds and create an environment that favours healthy gut bacteria (Zhang et al., 2025).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">What are short-chain fatty acids and why are they important?<\/mark><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Short-chain fatty acids are produced when gut bacteria ferment dietary fibre in the colon.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Butyrate acts as a fuel for the cells lining the gut and helps keep the intestinal barrier strong. Propionate and acetate influence how the body uses energy and processes nutrients.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Together, these molecules help regulate <strong>inflammation, blood sugar levels, immune responses, and communication between the gut and other organs such as the brain and liver<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Because of these wide-ranging effects, short-chain fatty acids are now considered an important link between <strong>diet, the gut microbiome, and overall health<\/strong> (Ottria et al., 2026).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">The bottom line<\/mark><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bran sticks might seem like a simple high-fibre cereal, but the fibres in wheat bran may do much more than support digestion.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Research suggests they may:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>encourage beneficial gut bacteria<\/li>\n\n\n\n<li>reduce harmful protein fermentation in the colon<\/li>\n\n\n\n<li>support regular bowel movements<\/li>\n\n\n\n<li>help gut bacteria produce beneficial short-chain fatty acids<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">In other words, by feeding the right microbes in the gut, wheat bran may support a healthier internal environment.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sometimes, the simplest foods can have surprisingly complex benefits.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Boll, E.V.G. <em>et al.<\/em> (2015). \u2018Effects of wheat bran extract rich in arabinoxylan oligosaccharides and resistant starch on overnight glucose tolerance and markers of gut fermentation in healthy young adults\u2019, <em>Eur J Nutr,<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Muller, M. et al. (2020). \u2018Effect of wheat bran derived prebiotic supplementation on gastrointestinal transit, gut microbiota, and metabolic health: a randomized controlled trial in healthy adults with a slow gut transit\u2019 <em>Gut Microbes,<\/em> &nbsp;12(1)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ottria, R. <em>et al<\/em>. (2026). \u2018Gut Microbiota-Derived Short-Chain Fatty Acids in Inflammatory Bowel Disease: Mechanistic Insights into Gut Inflammation, Barrier Function, and Therapeutic Potential\u2019 <em>International Journal of Molecular Sciences <\/em>27(2)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Windey, K. (2014). \u2018Wheat bran extract alters colonic fermentation and microbial composition, but does not affect faecal water toxicity: a randomised controlled trial in healthy subjects\u2019, <em>Cambridge University Press, <\/em>(113)2<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zhang, G. et al. (2024). \u2018Fecal fermentation behavior and immunomodulatory activity of arabinoxylan from wheat bran\u2019, <em>International Journal of Biological Macromolecules, <\/em>256<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ingredients: Instructions Good nutrition can support not only digestive health, but also healthy weight management and hormonal balance. If you\u2019d like personalised guidance to support your health goals, you can learn more about my nutritional therapy services on my website: https:\/\/vikihealthyliving.com\/ Nutrition Information Per 1 \u00d7 1 cookie \u2014 93g %Reference Intake RI Energy 773.8 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":""},"categories":[1],"tags":[56,34,55,42,22,53,23,47,10,14,18,16,17,54,52],"class_list":["post-136","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-bran-stick-recipe","tag-clean-eating","tag-cookies","tag-easy","tag-fibre","tag-healthy-breakfast","tag-healthy-food","tag-healthy-sweet","tag-high-fibre","tag-high-protein","tag-plant-based","tag-vegan","tag-vegetarian","tag-wheat-bran","tag-wholesome","entry"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/vikihealthyliving.com\/blog\/wp-json\/wp\/v2\/posts\/136","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vikihealthyliving.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vikihealthyliving.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vikihealthyliving.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/vikihealthyliving.com\/blog\/wp-json\/wp\/v2\/comments?post=136"}],"version-history":[{"count":1,"href":"https:\/\/vikihealthyliving.com\/blog\/wp-json\/wp\/v2\/posts\/136\/revisions"}],"predecessor-version":[{"id":139,"href":"https:\/\/vikihealthyliving.com\/blog\/wp-json\/wp\/v2\/posts\/136\/revisions\/139"}],"wp:attachment":[{"href":"https:\/\/vikihealthyliving.com\/blog\/wp-json\/wp\/v2\/media?parent=136"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vikihealthyliving.com\/blog\/wp-json\/wp\/v2\/categories?post=136"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vikihealthyliving.com\/blog\/wp-json\/wp\/v2\/tags?post=136"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","temp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