Great digestion is the key to great health. Without comfortable and efficient digestion the body does not stand a chance at reaching a balanced and optimal state. There are many different approaches to diet and there are more than a few ways to kindle the digestive fire and keep it burning strong. Even individuals with weak or compromised digestion can start working towards more efficient digestion and detoxification.
Because digestion is such an intricate process and because there are many ways to fix the same problem, I will be discussing many options over the next couple articles, keep in touch if digestion is an issue for you.
Fiber
Most people are aware of the importance of fiber because it is completely essential to great digestion and general well being. There are two types of fiber, soluble fiber and insoluble fiber. Both are important and both are readily available through a whole foods and natural diet.
Insoluble fibers are fibers that absorb water and add bulk to the stool. The classic example of insoluble fiber is psyllium husk. Other sources of insoluble fibers are beans/legumes, flax, oats, some fruits (bananas, apples) and more.
Soluble fibers are fibers that are often prebiotic which mean they actually provide food for the friendly intestinal flora. Some whole grains, nuts, vegetables and more provide the body with soluble fiber. Soluble and insoluble fibers are both important and should be consumed in large amounts to support a healthy digestive system and internal environment.
Supplementing With Important Fiber for Health
Although people should try to eat as much fiber as possible from food, supplementing with fiber is an amazing method that can be used over the long term to support detoxification and digestion. Two fiber supplements which are quite effective are ground flax and psyllium husks.
Ground flax is great for individuals who suffer from any time of inflammatory bowel condition, ulcers or digestive diseases. When flax is exposed to water it begins to gelatinize and it creates a mucilaginous texture, which is extremely soothing to the upper and lower digestive tract. Ground flax can also be a source of omega 3 fatty acids, which help with the repair of the digestive tract. Ground flax can be taken on a somewhat empty stomach, or at night in doses of 1 tbsp in a large glass of water. In the beginning individuals can start with one serving and move up to three servings per day, eventually all three servings can be taken in the evening to support great detoxification.
Psyllium husks are great source of fiber for people with an already somewhat strong digestive system and no inflammatory conditions, ulcers, intestinal bleeding and the like. Psyllium bulks up the stool and often prompts the body to eliminate more waste. Psyllium can be taken in the same doses as ground flax, beginning with 1 tbsp per day in the evening and eventually moving up to 3 tbsps with a large amount of water.
Regardless of which fiber supplement is being taken, water is the common thread and water consumption should be monitored and optimized. Water intake is the key to prompting fiber supplements and general dietary fiber to really work. Individuals looking to increase their fiber intake and/or supplement with fiber should try to boost water intake to 12 cups per day. Although this may seem like a lot of hydration for some people, over the span of a couple weeks, water intake can be built up to a comfortable level.
Foods For Fiber and Digestion
Some foods that are extremely high in fiber are beans/legumes, fruits/vegetables, nuts/seeds and much more. Fiber should be eaten daily, preferably with each meal to help not only with digestion, but with blood sugar regulation and maintaining healthy cholesterol levels. When fiber is consumed, it essentially slows down the digestion of whatever is being consumed. This may sound like a bad thing, but in fact it can be a good thing. The rate at which food items are digested can dictate how much they affect blood sugar, and without adequate fiber, blood sugar can spike, followed by insulin release, stability and eventually blood sugar drop. If the blood sugar is being spiked too often it can lead to an overworked pancreas and potentially adult onset diabetes.
Fiber is important for maintaining healthy cholesterol levels because fiber helps the body get rid of excess cholesterol. When the body is attempting to eliminate cholesterol it sends the cholesterol into the colon for elimination. Often times in cases of low fiber consumption, the cholesterol does not get eliminated from the colon quickly enough and it ends up getting reabsorbed into the body. High amounts of fiber in the diet bind to cholesterol in the colon and assist the body in the removal of excess cholesterol. A good thing to remember is, cholesterol can not be burned, it can only be eliminated.
Some nutritionists say that you should aim to take in 40 grams of fiber per day, or even more for the seasoned fiber consumer. Basically, bowel movements should be happening at least once a day. Consuming adequate fiber and water can sometimes lead to more bowel movements per day, which is good up to a point. 2-3 bowel movements per day is a positive thing, any more than that on a regular basis could be too much, although this depends on the person and how much waste they have accumulated. The human body can store up to 7 lbs of waste in the intestines and colon that may never come out without fiber, water and other cleansing methods. It is important to recognize when beginning a digestive healing program that at the beginning when excess stored waste is being eliminated there may be feelings of discomfort due to all the toxins in the body being released. The more fiber in the diet, the less these toxins will be reabsorbed into the body and the more comfortable the cleansing regimen will be.
Fiber is readily available in most fruits and vegetables and intake should be maximized. However, many people with low fiber diets find it uncomfortable to break in huge amounts of fiber all at once and this should be monitored and controlled. If fiber is taken in supplement form it should be broken in slowly, using the dosing method previously mentioned. If fiber is being consumed from diet alone, when using items such as beans and lentils, intake should be moderated at first and over the span of a few weeks built up. Many people who begin to add large amounts of fiber to their diet all at once complain of feelings of gas and bloating. These feelings usually pass, but time frames can be different for each person. The best way to know how much is too much is to experiment and see how your body reacts.
Stay tuned for my next digestive healing article on probiotics.
Kathryn Bruni-Young is a certified yoga instructor and a committed student to the field of holistic nutrition. She instructs yoga classes at Downward Dog with great enthusiasm and a real love for the practice. Kathryn’s teaching is a reflection of her own personal yoga practice which is best described as challenging, flowing and fun.
Kathryn also has an intense interest in the world of alternative medicine and healing. She will be graduating from the Institute of Holistic Nutrition in January 2011, as a certified holistic nutritionist and hopes to pursue more learning and a career in the field of nutrition and holistic health care.
We look forward to her regular contributions to Yoppii- Health and Food.
Kathryn can be contacted at kbyfoods@hotmail.com
