Oat Bran in Dukan Diet

October 16, 2011

in Oat Bran

Dr Dukan recommends eating oat bran throughout all of the four phases of his diet. There’s more than one good reason for that.

Protein rich diets lack the dietary fiber which is an essential nutrient that plays a crucial role in the entire digestion process.

That said, oat bran is not just another item on the Dukan Diet Safe Food List. In fact, this fiber-rich supplement is the kind of food that will make your weight loss easy, quick and healthy.

Why oat bran?

In his books, Dukan recommends specifically oat bran as a supplementary source of fiber. He mentions two unique properties that make this fiber-rich product so diet-friendly.

1. Absorbency

After being swallowed, oat bran’s soluble fibers increase their volume by absorbing water. 1 tbsp (tablespoon = 14 g = 0.5 oz) can absorb up to 300 grams (10.5 oz) of water forming a mass that’s quite enough to invoke a quick and long-lasting feeling of fullness.

2. Viscosity / Stickiness

After leaving your stomach, fiber finds its way to your small intestine. Now, a sticky mass of swollen fiber stick to and binds with other particles, including toxins, heavy metals and, what’s even more important on a weigh-loss diet, carbohydrates. Thanks to the latter, the overall calorific score of your meal is be decreased.

Manufacturing Parameters

According to Dukan, there are many kinds of different brans but not all of them are as equally beneficial as those made of oats. Moreover, it seems that the manufacturing process can infuence bran’s dietary potential. Dukan mentions two particular manufacturing parameters that play a crucial role here:

  • Milling that determines the size of the particles and
  • Sifting that involves separating the (oat) bran from the (oat) flour

In short, milling can’t be too fine as this would deprive bran of its effectiveness. On the other hand, if the product is too coarse it may lose its viscosity. Sifting must be thorough so that the bran is pure and contains no flour. Too much sifting on the other hand raises the price of the final product.

I am not really convinced that it is so important to use only one kind of oat bran. In fact, you can buy ‘certificated’ oat bran on the official Dukan site. I believe, that the main reason why dr Pierre Dukan elaborated upon the oat bran production process in his book was to market his own brand of oat bran. Of course, there’s nothing wrong with that. On the contrary, if you want to have 100% diet-compliant food try the original oat bran (where to buy).

How much is enough?

Dukan encourages everyday oat bran supplementation as follows:

Phase I: 1.5 tbsp (tbsp = tablespoon = 14 g = 0.5 oz)
Phase II: 2 tbsp
Phase III: 2.5 tbsp
Phase IV: 3 tbsp

Phase I and Phase II is the time when a dieter faces the most severe fiber deficiency. Nonetheless, oat bran is quite a concentrated source of fiber and thus one should introduce it gradually into the menu . On the other hand, as soon as you add more vegetables (and ultimately fruit; Phase III & IV) to your diet, the fiber supplementation will not be that much important.  Below, I present a table that shows Daily Reference Values (DRV) of dietary fiber for men and women at different ages. For reference: 1 tbsp of oat bran contains approx. 1.8 g of pure fiber.

Adequate Intake (AI) for Fiber

Life StageAgeMales (g/day)Females (g/day)
Infants0-6 months
ND (=Not Determined)
ND
Infants7-12 months
ND
ND
Children1-3 years
19
19
Children4-8 years
25
25
Children9-13 years
31
26
Adolescents14-18 years
38
26
Adults19-50 years
38
25
Adults51 years and older
30
21
Pregnancyall ages
---
28
Breast-feedingall ages
---
29

What is Dietary Fiber?

Dietary fiber is a name that describes a number of indigestible substances of vegetable origin. They are a part of most of vegetables, fruits, grains and leguminous plants (like beans, peas). That being so, you won’t find any fiber in meat, fish, egg, milk, butter, alcohol or oil.

Dietary fiber beneficial properties

Despite not being digestible, fiber plays an essential part in human nutrition. Dietary fiber benefits:

  • Reduces appetite by increasing food volume
  • Slows down and suppresses digestion of carbohydrates, lowers the level of glucose in blood and reduces body’s demand for insulin
  • Decreases risk of colorectal cancers
  • Suppresses absorption of cholesterol and triglycerides
  • Lowers blood pressure
  • Regulates bowels movement by improving peristalsis; prevents constipations
  • Acts like a prebiotic – stimulates the growth of digestive system’s friendly bacteria
  • Makes you feel full quickly (it swells in the stomach)
  • Helps getting rid of toxins and heavy metals
  • Binds sodium ions

Where to buy oat bran?

The original Dukan brand should be available here: http://www.mydukandietshop.co.uk/oat-wheat/72-dukan-diet-oat-bran.html (the official UK shop) or here http://www.shopdukandiet.com/ (the official US shop).

Personally I have no fear of buying oat bran in my local store or on the internet. Amazon, for instance, offers a number of different fiber-rich products. Find out more here:

Or here:

Alternatives to oat bran in Dukan Diet

Bran is a outer husk of a grain. It is particularly rich in dietary fiber. Dukan specifically recommends oat bran but there are other kinds that, in case you can’t use oats’ products, will do as well. As far as the Dukan Diet is concerned, the contents of dietary fiber is the most important factor. Let’s see how much fiber is in different types of bran.

First the Dukan’s original with M2bisB6 milling and sifting index:

Per 100 g
Energy365 kcal
Proteins17.4 g
Carbohydrates51.5 g
Lipids (Fats)7.4 g
Alimentary Fibers12.8 g
Some random oat bran from found at amazon.com (Bob’s Red Mill Organic):
Per 100 g
Energy424 kcal
Protein17.7 g
Carbohydrates56.6 g
Lipids7.1 g
Alimentary Fibres17.7 g
Now, let’s have a look at some wheat product (Health Best Wheat Bran – Millers):
Per 100 g
Energy221 kcal
Protein16.6 g
Carbohydrates22.2 g
Lipids4.2 g
Alimentary Fibres41.6 g
And finally, a rice-based product (Bob’s Red Mill All Natural Stabilized Rice Bran):
Per 100 g
Energy212 kcal
Protein7.1 g
Carbohydrates17.7 g
Lipids8.9 g
Alimentary Fibers10.6 g
As you can see, when it comes to the dietary fiber contents, the winner here is wheat bran. It has 2 times more fiber than the renowned oat bran. But some sources indicate that there is a subtle difference between oat bran and wheat bran. In short:

1. Wheat bran contains more of insoluble fibers; oat bran consists mostly of soluble fibers.

2. The insoluble wheat bran fibers are softened as they pass through and they bulk up the stool, causing speedy elimination of waste. Oat bran fibers are dissolved, and form a gel. As the soluble fiber mixes with the bile acids in the intestine, it helps to remove cholesterol.

It seems that dr Dukan chose oat bran because of its ability to turn into that satiating gel. Oat bran looks more versatile than wheat bran as it is composed of some more universal fibers (both soluble and insoluble). The other reason is probably  a common gluten intolerance problem.

Bran from oat, wheat, rye, barley and rice vs. gluten intolerance

People who have gluten intolerance usually develop antibodies to the 33-MER peptide. Eating wheat, rye or barley (or their bran) will very likely develop the symptoms of celiac disease. That said, the protein in oat bran doesn’t cause any complaints when consumed in moderation (sources say: less than 1 cup per day).

The other side of the story is that during the manufacturing process oat bran are usually cross-contaminated with wheat, rye or barley. Unfortunately, a gluten sensitive individual who eats contaminated oat will very likely have a reaction to it.

If you have celiac disease, it’s better to avoid oat / wheat / rye / barley bran. It’s a pity, but you won’t be able to use it during any of your Dukan Diet Phases. On the other hand, the solution is the rice bran. Admittedly, rice bran contains less fiber than wheat or oat bran, but at least there is a number of gluten-free products available.


{ 33 comments… read them below or add one }

Lauren June 10, 2013 at 10:37 AM

How much water should you use for oat bran on the attack phase as I made some this morning and it wasn’t right. Also can you recommend ways in which to eat oat bran in the morning on attack phase. Thanks

Reply

Lauren June 10, 2013 at 10:31 AM

How much water do you use for oat bran on the attact phase? Am confused as I made some this morning but wasent right. Can you recommend other ways to eat oatbran on the attact phase for your breakfast please

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De June 22, 2012 at 3:29 PM

I have a question about Oat Bran. I’m finding it hard to find a palatable way to eat it. Yesterday I tried sugar free pudding, which was better. Is that even allowed?

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CC April 9, 2012 at 6:58 PM

Hi, admin, I have few questions

1) I lose 4lbs in Attack (5 days), now I am in Cruise but I found that a gained 1.6lbs (days 15 from beginning), is it normal ? I am doing 2PV/5PP …

2) Is it this oat bran ok? I am worry that I use the wrong product so I have weight gain. Thx!

Nutrition Facts
Serving Size 0.333 cup
Servings Per Container 13
Amount Per Serving
Calories 120 Calories from Fat 30
% Daily Value*
Total Fat 3g 5%
Saturated Fat 0.5g 3%
Polyunsaturated fat 0g  
Monounsaturated fat 0g  
Polyunsaturated fat 0g  
Cholesterol 0mg 0%
Sodium 0mg 0%
Potassium 210mg 6%
Total Carbohydrate 21g 7%
Dietary Fiber 5g 20%
Soluble fiber 2g  
Sugars -1g  
Protein 7g  
Vitamin A 0%
Vitamin C 0%
Calcium 2%
Iron 15%

Reply

handan April 9, 2012 at 5:27 PM

hello there Admin
am i allowed to have ready break instead of oat bran?
have a nice day!!

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admin April 9, 2012 at 5:48 PM

No. Oat bran and oat flakes (like in porridge, oatmeal — ready break, quaker etc) are two different things.

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handan April 9, 2012 at 6:10 PM

thanks~!

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Pauline April 2, 2012 at 3:24 PM

I am not missing bread at all, but am missing my porridge. I am on the consolidation phase starting today ( I have lost 28lbs in 3 months). Can I substitute porridge for bread and if so how much?

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admin April 2, 2012 at 3:33 PM

Yes, you can. The quantity depends on the variety of oatmeal you use. In general, I’d say 1 slice of bread is an equivalent to 1 oz of oatmeal. So, 2 slices would be an equivalent to 2 oz of oatmeal (= 56g or a bit more than half a cup).

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janet March 28, 2012 at 12:29 AM

Can you use Slim Fast shakes as a meal??

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admin March 28, 2012 at 12:33 AM

Which variety? There are so many kinds, flavors etc. What is the dosage? How much would you like to use it? Many slim fast varieties are packed with sugars, but some are pretty decent.

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susanmary March 7, 2012 at 2:44 AM

Is there any yogurt without sugar? And is that okay to have the sugar that is in the yogurt?

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admin March 7, 2012 at 4:54 AM

There is always some lactose (= milk sugar). So, every yogurt will have about 4.5% of sugar in it. It’s ok (up to 6%) → here’s more http://thedukandiet.info/food-list-dairy/#Main_rules.

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chris March 6, 2012 at 11:38 PM

I am unable to get oat bran in Turkey. I tried ordering it on the internet but it never arrived. I can get porridge oat flakes so can I use this instead? I am gluten intolerant so can’t use wheat bran which,ironically, I can buy here!! Grrrr.

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Aisha March 6, 2012 at 3:53 PM

Quick question: how many hen egg yolks are we allowed to have daily in the cruise phase? How about quail eggs?
Thanks :)

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JCC March 6, 2012 at 4:55 PM

If you’re healthy (i.e. not having any cholesterol related or fatty degeneration of some sort) you can eat as much as you want. Some say, that cholesterol contained in yolks does not affect the level of cholesterol in the bloodstream of healthy people, and actually it relieves your liver of producing its own.

The true is, after eating too many eggs for too many days, your body will automatically adjust (= you won’t be able to stand the sight of any eggs :)).

Hen’s, quail’s, duck’s, goose’s, ostrich’s –> they are all good.

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Julie March 6, 2012 at 2:37 AM

I have read a lot of motivating comments about the dukan diet and would like to try it. I realize the attack phase is pure protein, does that include any type of beans (pinto beans, lentils, or kidney beans)? Also, the 1.5 tablespoon of oat bran, can it be put in skim milk and be eaten like a hot cereal or does it have to be added to yogurt?

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admin March 6, 2012 at 4:21 AM

Only complete protein sources, low-carb. No beans comply. Oat bran can be consumed in just about any form. Good luck!

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Vespers March 4, 2012 at 8:01 PM

Hi,
Thanks so much for all the helpful information spread across your site! I love how you have personal experience to speak from. I just started the diet and went shopping for oat bran yesterday. I saw on the shelves another high fiber cereal made by Bob’s Red Mill (BRM High Fiber Hot Cereal). It looks great, but I’m afraid the carb content may be too high for the diet.The info is as below:
Serving Size: 1/3 cup (45g)
Servings Per Container: 12.00
Amount Per Serving % Daily Value
Calories 150.00
Calories from Fat 45.00
Total Fat 5.00 g 8 %
Saturated Fat 0.00 g 0 %
Trans Fat 0 g 0 %
Total Carbohydrate 27.00 g 9 %
Dietary Fiber 10.00 g 40 %
Sugars 0.00 g N/A
Protein 8.00 g 16 %

Can you confirm? Thanks so much!

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admin March 4, 2012 at 10:34 PM

As far as we look at nutrition data it’s fine. It is made of oats (this is important because oats contains unique fiber and >>almost<< complete protein, which are pretty rare in vegs)?

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Aisha February 26, 2012 at 5:10 PM

Hey Sherry!
It’s great that you’ve decided to lose the extra weight!
I was supposed to do the attack phase for 3 days but I did it for 10 instead.
Appearantly you arent supposed to do more attack days than advised but I didn’t know this back then….

I don’t remember what exactly I did during my attack phase but at one point I thought I had hit a plateau and drank cold green tea for 3 days instead of water, I think I read somewhere on his website that it helps boost your metabolism…

During my cruise phase in December and January (the period I lost most of the 44 pounds) I made enough porridge to cover 3 days worth of oatbran and stored them in small disposable cups. I would refrigerated them and take them with me to have as a snack at 10 am with 1 liter of water.
In the mornings (7am) i’d eat 2 full eggs either soft or hard boiled along with maybe 1/2 a liter of water.
At 1 pm I would have 2 cups of skimmed yogurt each being 170g.
At around 4 pm I would have a grilled chicken subway salad with lemon juice on every PV day and either grilled chicken, salmon or steak in PP days.
At around 7pm almost everyday I would play just dance on the wii for half an hour. I made sure I was playing w/o resting too long in btwn the songs and I also made sure I was playing the song that required the most amount of activity.
Then at 8 PM if I was hunger I’d eat a small grilled steak or maybe some more yogurt.
I made sure I drank almost 3 liters of water every day.
Good luck on your weight loss!
Make sure you keep yourself motivated!
Feel free to ask anymore question :)

Oh and one last thing for about 3 weeks in Jan I was under a lot of stress and munched on a few squares of sugar free dark chocolate daily along with loads of coffee and the occasionally sugar free Red Bull and Pepsi and thankfully it didn’t seem to affect my weight loss :)

Oh and make sure you try the dukan bread once you are on cruise phase.
I don’t know if it’s because I hadn’t had bread for almost 3 months but when I made it yesterday it was SO YUMMY!!!

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Aisha February 26, 2012 at 3:40 PM

Thanks you :)
You’ve be loads of help!
Your website is AWESOME!

One more thing…
I’ve been on the dukan diet since the 5th of December 2011 and lost 44 pounds, I’m supposed to lose another 20 pounds but seem to have hit a plateau.
I’ve been drinking green tea, doing more protein days and and more excercise but cant seem to lose anything!!
Help!!

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sherry February 26, 2012 at 4:12 PM

Hi Admin & Aisha,

I would first like to congratulate I for ur amazing weight loss!!
I am still on day eight in the attack and lost 3 kgs till now, I need to loose a total of 20 kgs.

Can u tell me more about what u were doing? How long was ur attack? How much did u loose in the attack? What were u eating? Are u excercising ??

And good luck for the rest of ur loss!! Keep it up :)

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Aisha February 26, 2012 at 1:43 PM

So there isn’t a limit on how much wheat bran we can have?

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admin February 26, 2012 at 2:19 PM

There’s always a limit :).
You know, drink 6 or 7 liters of pure water at once and you can die.

There is a limit in dietary fiber intake, but don’t worry about it (it is not so easily reachable). But oat/wheat bran also contain lots of carbs. So, when we relate to pure dietary fiber, the limit is high. You can have all of your dukan bread at once and nothing big will happen. On the other hand, there’s too much carbs in this bread to be just a regular food in phase II. You should just use it a supplementary source of dietary fiber, not as a snack or a main course.

In conclusion, use dukan bread just to supply the daily recommended amount of oat bran (= 4 slices in phase II). The rest of the dietary fiber your body needs should come from vegetables you eat in PV sub-phase.

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Aisha February 26, 2012 at 4:58 AM

Hey there!
I’m not sure if this is the right place to post this question but here it is:

If I made dukan bread using the following recipe and baked it in and 8×8 pan and cut it into 20 slices, how many slices could I have daily considering the fact that I’m in the cruise phase?

Ingredients

10 tbspn oat bran
10 tbspn wheat bran
10 tbspn skim milk powder
1 tspn baking powder
1 tspn salt
2 pkts quick fast yeast (8g per packet)
1 tbspn no fat plain yoghurt
4 tbspn fromage frais

Thanks for the help!

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admin February 26, 2012 at 1:40 PM

Hi there! Every slice contains:

– 0.5 tbsp of oat bran and 0.5 tbspn of wheat bran

So, basing on oat bran recommended minimal amounts you can have 4 slices a day.

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Rysah February 23, 2012 at 10:11 AM

Hi Admin,

Thank you for another beneficial post. Quick question please.
Can I substitute oats for psyllium husk?

Thank you and have a good day : )

(http://en.wikipedia.org/wiki/Psyllium_seed_husks)

Reply

admin February 23, 2012 at 12:00 PM

Not oats, but oat bran. There’s a significant difference between the two.

Psyllium husk is far richer in dietary fiber than oat bran but it is different kind of fiber. In short, oat bran is pretty unique among foods that are high in fiber. So, it is better to stick with oat bran for a while.

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Sherry February 21, 2012 at 6:21 AM

Hi Admin,

Can I have more than 1.5 table spoon oat bran / day ?

I am in the attack phase…. Thanks

Reply

admin February 21, 2012 at 11:23 AM
susanmary March 5, 2012 at 2:55 AM

NO

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Phyllis Rowan January 24, 2012 at 12:33 PM

Thank-you for this precise and well-delveloped research. It is very helpful as
i begin the Dukan diet with a view to establlishing a proven wellness programme. With best wishes,
Phyllis Rowan

Reply

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