Bran is a dietary fiber that can move quickly and easily through your digestive system. A high in bran fiber diet may also help reduce the risk of obesity, heart disease and diabetes. At 60g of fiber per cup you can not beat the fiber power of bran. The recommended daily fiber intake is at least 21 to 25g of fiber for women, and 30 to 38g for men.
Here is a look at the fiber content of some other high in fiber foods compared to bran:
Bran 1 cup = 60g fiber
Split peas, cooked 1 cup = 16.3g fiber
Lentils, cooked 1 cup =15.6g fiber
Black beans, cooked 1 cup = 15g fiber
Lima beans, cooked 1 cup = 13.2g fiber
Baked beans, cooked 1 cup = 10.4g fiber