Q: Are all multigrain products high in fiber?
A: No. "Multigrain" simply indicates that a product is made from several different grains. For example, a multigrain bread or cereal could be made from a combination of wheat, oats and barley. The fiber (and nutrient) content differs, however, depending on whether those grains are used in their whole-grain forms or if they are refined. No matter how many grains are used, if the bran and germ of the grain are removed, the fiber content
will be lower. In addition, they will not be as high in magnesium, zinc, and vitamins B6 and E. They will not contain all of the natural health-promoting phytochemicals being discovered in whole grains.
Check the ingredient list of the products you're using to see if the grains are listed in whole grain form. If not, enjoy these multigrain products, but be sure to include several other whole grain choices each day.
Q: Is it good to use herbs or enemas to periodically cleanse the colon?
A: There are no well-controlled, scientifically accurate studies to support such suggestions. The mucus and bacteria that product advertisers talk about removing are a normal part of our digestive system, helping it to function and stay healthy. Suggestions that steps are needed to remove "toxins" are
likewise unfounded.
Studies do show that food wastes move through the digestive system considerably faster in people who eat high-fiber diets than in those whose diets are low in fiber. Some scientists suggest that fiber helps lower risk of colon cancer in part by reducing the time that any cancer-causing substances in waste are in contact with intestinal membranes.
Other scientists credit the healthful substances produced by intestinal bacteria from fiber. For lower risk of colon cancer and better overall health, the answers supported by good research revolve around eating a mostly plant-based diet with plenty of fruits, vegetables, whole grains and beans, getting regular exercise, and limiting the intake of fat, red meat, and alcohol.
Q: Is it true that to build muscle you need to eat more protein?
A: Building more muscle does seem to require some extra dietary protein. The RDA (Recommended Dietary Allowance) for adults calls for about 0.36 grams of protein for each pound of body weight. That's about 47 grams of protein daily for someone who weighs 130 pounds, or about 61 grams of protein daily for someone weighing 170 pounds.
For people engaged in endurance types of exercise (such as walking, swimming and bicycling) who hope to add more muscle, research suggests consuming 0.45 to 0.6 grams per pound. Those who are working out with weights or resistance training seem to need a little more protein for greater muscle building activity, about 0.7 to 0.77 grams per pound. These increased levels of protein may account for about 20 percent of calories. That still leaves plenty of room for carbohydrates from fruits, vegetables, whole grains and beans -- important for overall health as
well as to provide glycogen in the muscles for energy.
The very high protein diets (about 70 percent of calories) used by some body-builders have not been shown to offer any additional benefits, and do alter body chemistry in ways that may be unhealthy.
