Whole Health Naturopathic Medical Center: Fiber

Constipation affects on average 4.5 million people, and more women, elderly and pregnant women. The definition of constipation not only includes not having a bowel movement daily but can also include passing small, dry hard stools. That’s right; we should all have a bowel movement at least daily. People with constipation can also have bloating, flatulence, bad breath, and strain to pass stool, leading to hemorrhoids. (If we do not have regular bowel movements we can re-circulate toxins which can cause other symptoms like fatigue and irritability.) So, why does constipation affect so many people? What causes constipation? Most people are aware that it is often due to an inadequate amount of dietary fiber, water, and exercise. Other causes can be related to underlying conditions like IBS, hypothyroidism, lupus, long-term abuse of laxatives, pregnancy or certain medications. Naturopathic doctors will consider other causes as well, like a deficiency in digestive enzymes and essential fatty acids, stress, food sensitivities…

Most people start with trying to increase fiber in the diet. Some foods high in fiber include certain nuts, dark leafy greens, whole grains, beans, lentils, and fruits. If you feel you are already eating plenty of these foods and are drinking plenty of water and exercising, trying to add a fiber supplement is the next step. But what is the right type of for you? Most of us have heard that there exist two types of fiber: soluble and insoluble fiber. Soluble fiber holds lots of water and becomes a gel. Examples include oats, beans, and psyllium. Insoluble hold less water and include lignans from flax seeds, cellulose and hemicellulose from plants, whole wheat fiber, and bran. Another type of fiber you have likely heard of is pectin, which hold the most water. Pectins are found in apples and citrus fruits. You should try to get 20-30 grams of fiber per day. The two most common fibers out there are flax seeds and psyllium seed husks.

Flax seeds are a really nice fiber source that act as a non-stimulating laxative. They are especially great to use in elderly and children. Flax seeds contain lignins and omega 3 and omega 6 essential fatty acids. Most of us are deficient in omega 3 fatty acids, which help reduce inflammation and pain. The flax seeds act as an emollient to help lubricate the colon and as a demulcent which leaves a protective layer on the cells in the colon and help increase the production of mucus, reducing inflammation in the gut. Lignans are transformed in the gut to become hormone protective factors which help prevent cancers related to an imbalance in estrogen and progesterone, like breast cancer. Lignans are also helpful in maintaining the proper flora in the gut and preventing dysbiosis. Flax seeds should be ground before consuming them. Because they contain fatty acids, it is best to buy the whole seeds and grind them yourself with a coffee grinder. Grind the amount you need for a week and store it in the fridge to prevent the oils from going rancid from exposure to light or heat. Many people sprinkle their ground flax seeds on cereals, salads, vegetables, yoghurt or add it to their smoothies.

Psyllium seed husks come from the plantain plant. It is a soluble fiber laxative that also contains mucilage. It works absorbing water, expanding and producing this gel that keeps the stool hydrated and pushes up against the walls of the colon stimulating the colon to contract. Because it sucks up so much water it is really important to especially consume enough water with this type of fiber. Psyllium is also used to treat people suffering from diarrhea because of its ability to add so much bulk to the stool. This makes it a good choice for people suffering from alternating diarrhea and constipation. Some people notice an increase in bloating when starting this fiber which is probably due to its ability to expand so the bloating should be relieved after a bowel movement. This soluble fiber is food for the flora or good bacteria in the gut, allowing them to multiply. Some studies show that psyllium can lower “bad” cholesterol or LDL. Another benefit of psyllium is its ability to bind toxins, even heavy metals, in the gut and prevent the reabsorption of them. Psyllium is often used while doing a cleanse or detox. Many fiber products containing psyllium also contain sugar or much worse, aspartame. Avoid getting a product with added sweeteners.

Which fiber is right for you depends on the individual. If you are not sure which one to try, many health food stores sell psyllium seed husk and flax seeds in bulk, so you could get a small of amount of one type and try it out.

Saturday, September 02, 2006

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