Wheat germ offers you a concentrated source of fiber and other essential nutrients. Because wheat germ provides a high amount of fiber relative to its volume, you can eat small amounts of these tiny, nutrient-rich flakes without increasing the volume of your meals.
Sprinkling three tablespoons of crunchy toasted wheat germ into baked recipes, soft foods or smoothies can boost your digestive health and may lower your cholesterol levels, according to the American Heart Association (AHA)
Three tbsp. of wheat germ contain 3.9 grams of total fiber, according to Harvard University’s Health Services (HUHS). Of this amount, 3.2 grams are insoluble fiber, commonly called “roughage,” and 0.7 grams are soluble fiber.
HUHS recommends that you include at least six to eight grams of total fiber in each meal and three to four grams of fiber in each snack — aiming for a total of 25 to 35 grams of fiber daily — to receive the health benefits of this nutrient.
If you’re beginning to add more fiber to your diet, increase your intake gradually over a period of two to three months to allow your digestive system to adjust to the increased bulk, according to HUHS. Drink water and other fluids throughout the day to keep your stools soft and to prevent constipation.
Wheat germ offers a wealth of nutritional benefits in a concentrated form. Insoluble fiber is an indigestible form of plant material that corrects constipation by helping digestive wastes pass more easily through your digestive tract.
Soluble fiber becomes gelatinous during digestion and may help you manage your blood sugar and cholesterol levels, HUHS notes. HUHS advises that you eat a wide variety of vegetables, fruits, grains, beans and other high-fiber foods to benefit from both types of fiber. Dietary fiber may improve your cardiovascular health by lowering your cholesterol, according to the AHA.
Along with fiber, wheat germ offers B-complex vitamins, which support blood production, heart and nerve function and glucose metabolism. The iron, magnesium and selenium in wheat germ help your body to use oxygen. They support bone formation, muscle function and help to boost your immunity.
Adding wheat germ to yogurt, shakes, dry or hot cereal, pancakes or muffins increases your fiber intake without adding a large amount of volume to your meals and snacks. People who have a decreased appetite, swallowing difficulties or gastrointestinal disorders may find it easier to consume fiber in small quantities, rather than eating large servings of raw vegetables, fruits or beans.