Category Archives: Fiber
Do you have any of these temporary conditions?
Could Your Colon Be the Cause?
It is very possible that your own digestive system is causing unnecessary problems and depriving you of optimal health.
The colon is designed to eliminate toxins and waste. Yet, without proper elimination, the body can actually poison itself. Poor diet, fast foods, stress, certain medications, and even overuse of laxatives affects elimination.
When the bowel is not properly taken care of, its responses become sluggish and under-active. The ability for the colon to function properly and heal itself cannot happen without proper elimination.
When the bowel is under-active, toxic waste is more likely to be absorbed through the bowel wall and into the bloodstream. The blood then circulates these toxins to every part of the body and deposits them in tissues.
To eliminate toxins from the bowel, we need to have healthy bowel movements daily. Sluggish digestion is a contributor to the problem of toxicity build-up because bile and the toxins it carries for elimination, have more time to be absorbed through the bowel wall.
Issues In Your Tissues
Nothing has a greater impact on health than internal toxicity. As toxins accumulate in the tissues, alterations in cellular function take place.
In addition, digestion may become compromised with the partially digested material adding to the problem because the body cannot manufacture healthy tissue out of half-digested nutrients.
When toxins are created in the body faster than they can be eliminated or when one or more of the eliminate systems are under-active, health conditions arise.
When toxins are not eliminated, they circulate in the blood then stored in body tissues, affecting all areas of the body, including the brain, and lodge in joints. These toxins can contribute to a wide variety of health complaints. If the body is given the chance to release toxic debris, it can make a remarkable restoration to full health.
To eliminate toxins from the bowels effectively, we need to have healthy bowel movements daily.
Sources of common toxins to which we are exposed:
- toxins we consume: natural toxins in foods, chemicals and additives in foods, and drugs
- toxins produced in the body: bacteria and yeast, which reside in the gut, produce a number of compounds, some of which are poisonous. If there is insufficient fiber in the diet, or if bowel movements are not regular, there is ample opportunity for these toxins to be absorbed across the gut wall and into the bloodstream.
- heavy metals: the inorganic build of toxic metals such as mercury, lead, cadmium, arsenic, and aluminum can accumulate over a long period of time resulting in a slow build up leading to adverse symptoms.
It is not unusual for some people to feel worse before they feel better.
Healing Crisis: While the net result of cleansing will be elimination of toxins from the body, improved health and more energy, it’s quite common to feel worse before feeling better. If the toxins are released faster than the body can eliminate them, you may experience a fever, fatigue, diarrhea, cramps, headache, increased thirst, etc. These symptoms are due to a “die-off” reaction known as a Healing Crisis.
The good news is that your body is exchanging old tissue for new vibrant tissue.
Fiber to the Rescue
Consuming fiber increases the immune system in your gut, feeds the good probiotic bacteria there, keeps the digestive lining healthy and absorbs and pulls out excess hormones, cholesterol, fat and toxins from the body.
Benefits of Fiber:
- Decrease stool transit time
- Expedite the removal of potentially dangerous toxins and carcinogens from the bowel by acting as a carrier and by boosting elimination.
- Promotes feelings of fullness because fiber-rich foods absorb water and swell and also move slowly though the digestive tract, helping you feel full faster and for a longer period of time.
- Helps prevent constipation and bacterial infection of the intestinal system by keeping the intestine moist, allowing waste to pass easily through.
- When nutritious high-fiber diets are consume, food cravings diminish.
- Keep blood sugar levels more stable.
- Bind with bile salts which can help decrease the risk of gallbladder disease and certain types of cancer.
- Create presence of healthier intestinal bacteria.
Psyllium: excellent source of indigestible fiber. It adds a lubricating soft bulk, scrubbing the bowel as it move through and removes toxins and excess cholesterol. It increases bowel transit time.
Guar Gum: a natural fiber that reduces cholesterol, balances blood sugar and increase nutrient absorption. It lends support to the detoxification process.
Licorice Root: it is soothing to the digestive tract. It is liver-protective and has antimicrobial properties. It is immune-supportive and a blood purifier.
Apple Fiber: natural fiber that absorbs cholesterol and increases the excretion of heavy metals. A great food source for friendly bacteria.
Cascara Sagrada: stimulates secretions throughout the digestive tract and increases the frequency of bowel movements. Cascara is known for its detoxification properties.
Fiber slows the absorption of food in the small intestine. The rate in which carbohydrates are digested is closely related to how fast they are absorbed, which determines the rise of blood sugar. When carbohydrate and plant fibers are eaten together, blood sugar levels are eaten together, blood sugar levels are considerably lower than when the same type of carbohydrate is eaten alone.
The average American consumes over 125 pounds of white sugar every year. Sugar makes up 24% of our daily calorie intake, with soda pop supplying the majority of sugar. As a nation, we eat an average of 15 quarts of ice cream per person per year. Our diets are loaded with sugar, hidden or added from our first bowl of sugary cold cereal to our daily big gulps, pastries, chips and candy bars.
Our homes and work places are teeming with sugar lacking in fiber. The human body was not set up to process such enormous quantities of sugar. What is really disturbing is that combining this high sugar diet with a lack of fiber makes it so much more harmful to us.
What Can Fiber Do:
- It can reduce the amount of insulin needed nu keeping blood sugar levels lower.
- It can lower cholesterol and lipid levels in the blood, which can become elevated in the presence of too much insulin.
- It can help promote weight loss, which can even cure some cases of adult onset diabetes.
8 Ways to Increase Dietary Fiber:
- Change to whole meal breads with high fiber contents
- Eat breakfast cereals that are high in bran or are made from whole grain (Oat Bran, Whole Wheat, etc.)
- Dramatically increase the amount of raw fruits and vegetables consumed.
- Use legumes liberally as substitutes for animal protein or dairy products.
- Avoid eating refined and processed foods.
- Drink 8-10 glasses of water each day.
- Stay away from refined white sugar, white flour and limit alcohol intake.
- Use a high-quality extra-dietary fiber supplement such as Pura Cleanse or Pura Cleanse II daily.
The standard amount of daily water one needs to consume is 4 liters minimum to keep your body hydrated and all the skin and digestive problems at bay. Not all can drink so much water, so you can have more water-based foods instead. There are a lot of veggies and fruits that contain a good amount of water to help keep you hydrated.
- CUCUMBER (96% WATER)
Cucumbers contain 96% water, are rich in fiber and minerals and are cool. They make a great treat during summer and however you have it, slice or dice it and have it alone, they will take away your thirst. Add them in your salads or have them with salt, they taste great.
- WATERMELON (92% WATER)
The reason why watermelon ranks the top in the water-filled fruits is because it contains 92% water and the rest is fibre, minerals and nutrients. Aptly named, it can keep your thirst at bay even during the hottest summer days. Have them chopped with little salt or add in your desserts, salads etc.
- SPINACH (96% WATER)
Spinach is rich in lutein, potassium, fiber and brain-boosting folate and just one cup of leaves contains 15% of your daily intake of vitamin E, which is an important antioxidant.
- ORANGES (87% WATER)
Oranges are low in calories but full of nutrients, such as vitamins A, B and C as well as calcium, magnesium, niacin, potassium, phosphorus, manganese, choline, selenium and copper. This delicious fruit with a tangy flavor and uplifting smell can prevent dehydration and promote overall health. Regular intake can boost your immune system, improve your skin, promote heart health, reduce cholesterol levels and fight certain cancers. Have them raw or use them as oatmeal toppings or in salads and cakes.
- STRAWBERRIES (90% WATER)
Strawberries are loved by many! They too are rich in water content and won’t be tough to consume because of their delicious looks and sweetness (provided you don’t grab the sour ones). They are great in smoothies, cakes, oatmeal toppings etc. making desserts using them is very popular.
- APPLES (84% WATER)
Apples are a nutritional powerhouse containing important nutrients, such as vitamins C and B-complex (riboflavin, thiamine and vitamin B6), dietary fiber, calcium, potassium, phosphorus and several phytonutrients. This fruit boosts the immune system, improves digestion, promotes heart health, makes skin healthy and improves vision. Since apples are rich in water and other vitamins and nutrients too, they make a great energy booster.
- ICEBERG LETTUCE (96% WATER)
Iceberg lettuce ranks the top in hydrating veggies, rather hydrating foods, thanks to its 96% water content. Though, the sad part is that it is not rich in nutrition, but you should have it because it is high in water content and loaded with fiber. It goes very well with chicken- in burgers, salads etc. and also with other veggies.
- CELERY (95% WATER)
Celery contains 95% water and is cancer fighting. Feeling thirsty? Grab celery and add some peanut butter on it or use peanut butter or almond butter as dip and eat it! Celery is also good for pancreas.
- GRAPEFRUIT (91% WATER)
Grapefruit not only contains 91% water but also contains important electrolytes that help prevent dehydration. It is high in soluble fiber and vitamin C, and contains smaller amounts of vitamins A, B-complex, E and K. Regular intake of grapefruit can lower your insulin level, help control your appetite, protect against the common cold, aid in weight loss, make your skin beautiful and lots more.
- TOMATO (93% WATER)
Green tomato contains 93% water while red tomato contains 94% and is low in calories and high in vitamins and antioxidants. Sliced and diced tomatoes can be a used in salads, sauces, and sandwiches.
If you’ve been used to eating processed, refined low fiber food and you switch to a high fiber diet, you may experience cramping, bloating, diarrhea and gas. Ironically, even constipation can occur if you neglect to drink inadequate amounts of water. The operative term here is “moderation.” Start slowly and gradually increase your intake of fiber. If you do this, your intestinal tract will adjust nicely and you’ll be less “gassy”.
When you eat fibrous foods, bacteria in the bowel attack and digest these complex carbohydrate molecules and in the process methane gas is released. This is the “bean” effect so many of us are familiar with.