Oat Bran (100 G)

Reduce the oat bran portion and build up gradually; split it into smaller servings rather than eating a large bowl at once.

Choose plain, minimally processed oat bran and avoid adding sugar, honey, syrups, sweetened dried fruit, or sweetened milk alternatives.

Eat oat bran with protein and fat, such as plain Greek yogurt, eggs on the side, tofu, or unsweetened soy yogurt, to slow digestion.

Add low-starch fiber-rich foods such as chia seeds, ground flaxseed, berries, or a small handful of nuts; use unsweetened ingredients.

Avoid eating oat bran on an empty stomach; have it as part of a balanced meal containing protein and non-starchy vegetables.

Take a gentle 10–20 minute walk after eating, if safe for you, and monitor your response to identify a portion and meal combination that works better.