C. W. Randolph, M.D.
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 Some grain products contain significant amounts of bran. bran provides fiber, which is important for health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole-grain products.
On their website, www.wholegrainlife.com, General Mills offers excellent information regarding "What Is a Whole Grain?" and "How to Find a Whole Grain Product." The good news is that General Mills products are readily available in every grocery store across the nation.
Kashi (www.kashi.com ) is another of one of my favorite whole-grain brands. |
Jonny Bowden, M.A., C.N.S.
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 The fiber comes not in the form of grain products like cereals (unless you want to use them as part of your 12- to 15-gram net carb per meal allowance, which will result in awfully small portions), but in the form of actual bran—wheat bran, oat bran, and, if you can find it, corn bran. Ground flaxseeds are also great. You can also use psyllium husks in cooking as a thickening agent or as a binder for meatballs and meatloaf. And there are actually a couple of very high-fiber commercial cereals that could be eaten as well (All-Bran and Fiber One come to mind). |
C. W. Randolph, M.D.
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| However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole-grain products.
On their website, www.wholegrainlife.com, General Mills offers excellent information regarding "What Is a Whole Grain?" and "How to Find a Whole Grain Product." The good news is that General Mills products are readily available in every grocery store across the nation.
Kashi (www.kashi.com ) is another of one of my favorite whole-grain brands. I particularly love the Company's logo: "7 whole grains on a mission. |
Michael T. Murray and Michael R. Lyon
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 Insoluble fiber such as wheat bran, corn bran, and vegetable fibers increases the volume and viscosity of foods and moderately reduces the glycemic impact of carbohydrates. Soluble fibers such as oat bran, psyllium, and legume fiber, on the other hand, absorb more water and tend to have a greater influence on a food's volume, viscosity, and glycemic impact. Eating an abundance of fiber-rich foods, especially those high in soluble fiber, is central to the success of the Hunger Free Forever program. |
Dr. Abram Hoffer, MD, FRCP (C) and Dr. Harold D. Foster, PhD
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 Polishing brown rice removes the bran and germ, as well as most of the vitamin B-i (thiamine). This thiamine deficiency can cause beriberi, a major problem for the Japanese Navy in the late nineteenth century. Sailors with beriberi were cured when they were given rice bran or whole rice. Even as late as 1940, the major source of B vitamins was rice bran extract. Soon after, manufacturers of white bread began supplementing their product with the thiamine (vitamin B-i), riboflavin (vitamin B-2), and niacin (vitamin B-3) stripped from the whole grain in the 'whitening' process. |
KC Craichy
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 CEREALS
All bran .......38
Bran Chex......58
Cheerios.......74
Corn bran......75
Corn Chex .....83
Cornflakes......81
Cream of meat.......66
Crispix ........87
Frosted Flakes . . .55
Grapenuts......67
Grapenuts
Flakes .......80
Life...........66
Muesli.........60
NutriGrain.....66
Oatmeal .......49
Oatmeal 1 min . .66
Puffed Rice.....90
Puffed meat . . .74
Rice bran ......19
Rice Chex......89
Rice Krispies . . . .82 Shredded Wheat . .69 Special K.......54
Swiss Muesli ... .60
Total..........76
COOKIES Graham crackers......74 oatmeal........58 shortbread...... |
Jonathan V. Wright, M.D. and Alan R. Gaby, M.D.
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 Rice bran may be even more effective than wheat bran. In a study of 164 patients with kidney stones who excreted excessive amounts of calcium, treatment with 10 grams of rice bran twice a day significantly reduced the amount of calcium in the urine. More important, rice-bran treatment reduced the number of kidney stone recurrences by more than 78%.7
Dietary fiber is believed to decrease urinary calcium excretion by reducing the amount of calcium absorbed. |
Mike Adams, the Health Ranger
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 The highlight this year is their Smart bran product. Look for Smart bran on store shelves soon. (I tasted a sample at the show and it was quite impressive!) Five stars, highly recommended. This is the cereal you'll find in my own pantry at home.
About the Health Ranger: Mike Adams, the "Health Ranger" is an independent consumer advocate focused on helping people improve their health through information about nutrition, diet, supplements, disease prevention and natural therapies. He's the Executive Director of the non-profit Consumer Wellness Center (www.ConsumerWellness. |
Berkeley Holistic Health Center and Shepherd Bliss
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| Natural foods, particularly oatmeal and granola, and bread made from whole-grain flours, are rich in bran. Pure wheat bran sold in natural food stores is inexpensive, and, unlike Kellogg's All-Bran and similar products, is whole bran. It tastes like sawdust, but is tolerable when mixed with salads or cereals. Corn bran is said to be more effective but is not so readily available.
The frequency of large bowel and rectal cancer is also increased by high alcohol and dietary fat intake over a number of years. |
Caldwell B. Esselstyn, Jr., M.D.
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 For example, great basics for breakfast include cereals such as old-fashioned rolled oats, a brand of shredded wheat with no added sugar, or a product such as Grainfield's raisin bran. You can top the cereal with Grape-Nuts for crunch. You might also add raisins, a banana, or other fruit. A bit of apple juice, cider, or fresh orange or grapefruit juice (include the fruit sections) is delicious in place of milk. But you can also eat your cereal with milk, oat milk, almond milk, or nonfat soy milk. And cereals are far from the only breakfast option. |
John A. McDougall
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 If after making the changes I have suggested you do not have a voluminous, soft movement within a week, or if you are suffering
Extra Help for Stubborn Bowels
Wheat bran can add bulk to the stool and encourage effortless bowel movements. This product can be purchased as "Miller's bran" or in various cereals advertised as "bran." Fruits add both dietary fiber and water to the diet. Some fruits, like prunes and kiwifruit, have mild stimulatory effects on the bowel, promoting bowel movements. |
Bruce Fife and Jon J. Kabara
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 These muffins made with bran and whole wheat make a healthy breakfast or mid-day snack. The ingredients are as follows:
1 cup water
1 1U cup whole wheat flour 'A cup wheat bran xh cup honey
9 tablespoons coconut oil (this is equilivent to l/i cup plus 1 tablespoon) 1 egg lh cup nuts
1 tablespoon vanilla
1 teaspoon cinnamon 'A teaspoon nutmeg
2 teaspoon baking powder 74 teaspoon salt
Combine water, vanilla, honey, egg, and bran in a bowl and let sit for 10-15 minutes. The bran will absorb some of the moisture as it sits which will improve the texture of the final product. |
Ann N. Martin
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 Wheat germ meal: This consists chiefly of wheat germ together with some bran and middlings or shorts. Wheat middlings and shorts: These are also categorized as the fine particles of wheat germ, bran, flour, and offal from the "tail of the mill."
"Splitting" in Labeling
Corn and wheat are usually the first ingredients listed on both dry dog and cat food labels. However, some pet food companies list the product ingredients in such a way that the number one ingredient is a protein product. |
Jonny Bowden, Ph.D., C.N.S.
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 That generally gets thrown away. The bran is the main source of fiber in whole grains and can also contain nutrients. (Much of the bran gets removed during the processing of refined carbohydrate cereals, including those that "sound" healthy.) The endosperm is the main content of a whole grain; it contains protein and starch and is basically the only portion used in refined and processed grain products. And finally, there's the germ: the smallest portion of the grain, rich in vitamins, minerals, and fiber.
So wheat germ is simply the nutrient-rich core of a whole wheat kernel. |
Elaine Magee
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 Barley Hulled barley has the bran, so thai's the one you want to buy. But even if you purchase pearl barley, which has the bran removed, you'll get around 50% of the original fiber because barley's fiber is found throughout the grain (unlike the wheat kernel). Barley has a nutlike flavor and can be used instead of rice or added to soups and stews.
Brown rice It's actually not very brown once you cook it. I've made light fried rice with brown rice, and nobody noticed that the rice wasn't white. Switching to brown rice will boost your fiber from 1 g to 3.5 g per cup of steamed rice. |
Tori Hudson, N.D.
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 Food sources are bananas, potatoes (especially peels), olives, bran, and green leafy vegetables. Herbs are nettles, dandelion, alfalfa, and chamomile.
Potassium
Recommended dietary allowance (RDA):
Pregnant or nursing: 99 mg per day; should not be taken unless prescribed by your practitioner Tolerable upper intake level (UL): Pregnant or nursing: 99 mg per day; should not be taken unless prescribed by your practitioner Food sources: bananas, potatoes (especially peels), olives, bran, green leafy vegetables Herbal sources: nettles, dandelion, alfalfa, chamomile
Zinc. |
Mark Sircus
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 Magnesium is a fairly soluble mineral, which is why boiling vegetables can result in significant losses; in cereals and grains, it tends to be concentrated in the germ and bran, which explains why white refined grains contain relatively little magnesium by comparison with their unrefined counterparts.
Whole-wheat bread, for example, has twice as much magnesium as white bread because the magnesium-rich germ and bran are removed when white flour is processed. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 In this way the starchy, carbohydrate-rich center, called the endosperm, is separated from both the dark, fibrous bran and the wheat embryo, called the wheat germ," writes Dr. Willett in his book Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating.
"At each stage of milling, something is lost. Removing the wheat germ pulls out vitamins and unsaturated fats. Whacking away the branny outer layer removes fiber, magnesium, and more vitamins. |
Jonny Bowden, M.A., C.N.S.
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| Get some wheat or oat bran (not the cereals, the actual bran; you'll find it in the section of the health food grocery that sells dry bulk items). You can mix the brans together in different proportions and cook it to make your own hot cereal mix, or you can use it as a breading or a filling. I also recommend adding fiber supplements (like psyllium husks or flaxseeds) to your program, but don't take them at the same time as other medications or supplements, because the fiber can inhibit absorption.
What Are Sugar Alcohols? Do They Count as Sugar? |
Dr Ron Roberts
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 Roughage and fibre are naturally present in high quantities in bran, wholemeal bread, wheatgerm, raisins, dates, sultanas, prunes, garlic and especially in the skin of apples and grapes. An ideal breakfast is a combination of wheatgerm, bran and muesli with raw or stewed fruit. Canned fruit, without added sugar, is acceptable for the sake of convenience.
All vegetables, particularly carrots, celery, potatoes, parsnip, cauliflower and broccoli, as well as herbs such as sennapod, liquorice and cascara, will improve and regulate bowel function. |
Jonny Bowden, Ph.D., C.N.S.
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| While white rice accounts for most of the rice eaten worldwide, brown rice is by far the more nutritious of the two, mainly because brown rice is the entire grain of rice, while white rice has had the bran layer removed. Stripping the grain of its bran layer strips it of a majority of its fiber content along with many of its vitamins and minerals. Since brown rice only has the outer hull removed, it retains such nutrients as niacin, vitamin B6, magnesium, manganese, phosphorus, selenium, and even some vitamin E. |
John A. McDougall
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| This product can be purchased as "Miller's bran" or in various cereals advertised as "bran." Fruits add both dietary fiber and water to the diet. Some fruits, like prunes and kiwifruit, have mild stimulatory effects on the bowel, promoting bowel movements.
Fiber supplements, such as partially hydrolyzed guar gum (PHGG; SunFiber is one example) and wheat bran, produce improvements in IBS symptoms (abdominal pain and bowel habits). PHGG is better tolerated and preferred by patients over other kinds of fiber supplements. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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 Insoluble fiber is found in wheat and corn bran, whole grains, nuts, legumes, and some vegetables; it increases fecal size and weight and promotes regular bowel movements. However, insoluble fiber can also irritate the bowel, especially if it is already sensitive or inflamed. Soluble fiber, which isn't irritating to the bowel, is found in fruits and vegetables, oat bran, barley, beans, and peas. Ingesting foods containing soluble fiber stimulates bowel movements, decreases appetite, and leads to weight loss. One excellent source of soluble fiber is powdered psyllium husk. |
Mike Adams, the Health Ranger
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| This year, they introduced a new product called Smart bran with Psyllium and Oatbran that is simply remarkable: it offers great texture, a pleasing taste, low effective carbohydrates and whole-grain nutrition. A single serving of the cereal offers a whopping 52% of the recommended daily value of fiber, and it's plant-based fiber, too, not some synthetic processed fiber like you might find in some low-cost fiber supplements.
Nature's Path makes a whole line of cereal products, and they're all outstanding. |
Jonny Bowden, M.A., C.N.S.
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| Get some wheat or oat bran (not the cereals, the actual bran; you'll find it in the section of the health food grocery that sells dry bulk items). You can mix the brans together in different proportions and cook it to make your own hot cereal mix, or you can use it as a breading or a filling. I also recommend adding fiber supplements (like psyllium husks or flaxseeds) to your program, but don't take them at the same time as other medications or supplements, because the fiber can inhibit absorption.
What Are Sugar Alcohols? Do They Count as Sugar? |
Dr. Edward F. Group III, DC, ND, DACBN
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| Cereals (wheat and bran)
1 0. Potatoes (boiled with the skin on)
Common Levels (parts per million)
0.48 0.15 0.1 1 0.10 0.07 0.06 0.06 0.06 0.05 0.04
How Can I Protect Myself from Toxic Heavy Metals?
Every day your colon has to deal with these and other hazardous metals. Dangerous heavy metals and their compounds must be eliminated from the colon to help restore proper digestive function. Detoxifying the body, coupled with an active effort to avoid sources of heavy metal exposure, is a big step in the right direction. |
Healing Children's Attention & Behavior DisordersDr. Abram Hoffer, M.D., FRCP(C)
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| Whole wheat is comprised of the germ, the bran, and the white endosperm. The outer coating of the wheat berry or the bran is rich in minerals and vitamins and the richest source of nutrients is the germ. In milling white flour both the bran and the germ are discarded, and by eating the white flour (bread, pastry, pasta) we are depriving ourselves of the most nourishing part of the wheat berry. Nearly 200 years ago it was shown by a French army surgeon that dogs fed on whole meal bread alone were kept alive and healthy, while similar animals fed on white bread quickly sickened and died. |
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