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Dietary Fiber & Bowel Function
Fiber Overview
Bran, Gums, & Mucilages
Cellulose
Hemicellulose
Lignin
Pectin
Combination Fiber Supplements
DIETARY FIBER & BOWEL FUNCTION
INTRODUCTION - CONVENTIONAL MEDICAL APPROACH
Patients with colorectal or anorectal problems are generally unaware of how their own bowel habits may vary from normal. Since their problems usually stem from childhood, representing lifelong habits, and since they have no standards for comparison, most patients assume that their function is normal.
Most patients who develop colon cancer, diverticulosis, diverticulitis, hemorrhoids, fistula and fissure have had a lifelong history of difficulty with their bowels. In most instances, they suffer from chronic habit constipation.
The usual cause of chronic constipation is a lack of adequate dietary fiber. Dietary fiber is generally obtained from plant foods, and consists of that portion of the plant which is not digested by man. While the sugars, starches and vitamins are broken down into nutrients and are absorbed by our intestines, the cell walls are not digested and go on to form an important component of the stool, the bulk or roughage. An example of dietary fiber is cellulose, and a food which is high in fiber is wheat bran.
Correcting the fiber inadequacy in one's diet will help one to achieve normal bowel movements and normal bowel habits. If damage has taken place, as in the development of diverticulitis, the adjustment of one's dietary fiber intake may prevent further deterioration of the damage over time. The decision as to how much fiber to use in the face of pre-existing conditions should be made in consultation with your doctor.
For the bowels to work properly, a lifelong daily intake of 25-30 grams, or about one ounce of dietary fiber daily, is required. After the digestion of all proteins, fats and carbohydrates, and the absorption of water and other nutrients in the small intestine, the colon (the last five feet of the intestine) receives approximately one pint of liquid stool together with the undigested fiber.
Under normal circumstances, the colon gradually removes the remaining water, and forms a shaped stool, which moves toward the rectum as a result of gentle pressure waves. In people who eat too little of fiber-containing foods, the stool becomes hard, dry and small. Whereas the soft, bulky stool can move easily along the passage of the colon, the hard, dry stool sticks to the dry wall of the colon and requires that the colon develop high-pressure waves to be moved. Years pass, and the colon is no longer capable of generating such high pressure waves. The colon now requires assistance to push along the hard, dry stool, and the abdominal muscles begin to contribute the necessary force. This we call "straining." The straining produces pressure on all of the abdominal wall, forcing the development of hernias, varicose veins (due to pressure on the long veins of the legs), hiatus hernia (upward pressure forcing the stomach into the chest), diverticulitis and diverticulosis (weakening and infection of the colon wall), hemorrhoids, anal fissures and fistulae. Colorectal cancers may also be more common in patients with lifelong habit constipation. This may be due to the concentrated exposure of carcinogens to the colonic surface, as a result of the hard dry stool and its slow movement or evacuation.
NORMAL BOWEL HABITS
It is normal for one to have one or two soft, formed easily passed bowel movements a day, without any effort or straining. The British term is a "bowel action," and literally one should be able to evacuate promptly and easily. This is not the case for most Americans, some of whom have the best "bathroom libraries" in the world, and some of whom actually reserve this time for reading the daily newspaper-cover to cover. The habit of reading in the bathroom is simply a reflection of inadequate function.
It is not normal to miss moving one's bowels on any given day. It is not normal to solve the problem by taking a laxative. If your bowels move daily, but with difficulty or straining, if your stool is dry or hard, or if you do not move your bowels daily, you need to adjust your diet for the right amount of fiber intake.
NORMAL PHYSIOLOGY
When there is adequate fiber in the diet, the fiber (viewed as millions of tiny water attracting particles) mixes with the stool. Each particle soaks up available liquid, and enlarges into a minute gel bead. These particles give the stool size shape and moisture, making it easy for the colon to move along easily.
To work properly two other circumstances must also be right; adequate water for absorption, and adequate lubrication of the colon lining. We require 8-10 (8 or 10 ounce) large glasses of water daily. Water can be any liquid, whether it is tea, coffee, milk, fruit juices, soft drinks, or other beverages that agree with you. Milk products may be particularly gassy, due to the fermentation of milk sugar, i.e., lactose, in the colon.
In order to lubricate the passage, the colon manufactures mucous. If the colon is dry, i.e., one has too little mucous, or drinks too little water, the stool will be hard and dry and will stick to the colon requiring that one strain to eliminate.
A PROPER DIET
A proper diet is conscious of calories, balanced nutrition, vitamins, avoidance of dangerous foods such as saturated fats, and attention to all sources of fiber.
A typical diet of meats, dairy products, breads made from enriched or refined flours, and other starches such as potatoes, pasta and rice are all very low in fiber.
The typical American diet:
Cereal (Corn flakes)
Coffee
Juice
Eggs
Toast (White)
Bagel
Meat
Sandwich
(Meat, Chicken, Tuna)
White bread
Pizza
Hamburger
French fries
Fish or chicken
Starch
Vegetable (Corn)
Virtually all such meals contain a minimum of fiber, leading to a daily total of 5-8 grams.
An optimal diet would typically include:
Bran cereal
(All-Bran 13 gm; Fiber One 18 gm)
A large salad (Dinner Plate)
Two 1 cup servings of vegetables (broccoli, etc)
Starch
4-5 oz. chicken or fish
Salad
Learning how to change one's eating habits takes deliberate work over many months. When shopping, one must be familiar with the calorie and fiber content of all foods, and plan and purchase with menus in mind. One must read the content information on the package. This process can take six or more months to master.
SUPPLEMENTS & SUBSTITUTES
While one is learning to eat properly, or if one is "too old" or "too set in their ways" to make a major change, one can substitute commercial sources of fiber in one's diet. Psyllium seeds are ground up water absorbing particles which substitute for dietary fiber. Products such as Metamucil, Hydrocil, Konsyl, etc. or other products such as Citrucel (methylcellulose) are perfectly good substitute sources of fiber. One tablespoon a day provides 15 grams of the recommended 25-30 grams daily. Most people take such products at night, generally after completing one's meal. No matter what the label says, these products are not laxatives, but fiber substitutes. Taking them daily provides the fiber which allows the bowels to function normally. Taking them only when one is constipated means that one doesn't understand their proper role and use.
Mineral oil is the best and the most consistent lubricant. Colace, a pill, is easier to take or swallow, however, its result is more erratic. Mineral oil, one tablespoon by mouth daily, from the refrigerator will serve as an excellent lubricant. Lubrication should be considered if one is taking the prescribed amounts of fiber and water, and one is still straining, or the stool remains hard.
Some people, when they hear of the importance of fiber in their diet, overdo the fiber intake. This can be harmful too. Fiber, especially in the absence of adequate water intake, can be so binding, as to cause severe constipation. If that happens, enemas and mineral oil may be needed to eliminate the hard, dry impassible stool before resuming a normal schedule. An occasional fiber abuser will have diarrhea.
Remember, there is a necessary balance between fiber content of the diet, water intake and lubrication. Give each one some thought before figuring that reasonable bowel function is a hopeless pursuit. Do not expect immediate or day-by-day results. If you have had sluggish bowels and constipation all of your life, expect to see the effects of your new fiber intake over the weeks that follow. All changes will be gradual, and any adjustments that you make will require days to weeks before the results may be noticeable.
LAXATIVE ABUSE
Some people have had chronic habit constipation for as long as they can remember. It is possible that they were born with a sluggish bowel that does not function easily. Furthermore, if they were not taught to eat properly at a young age, their underlying problem may be aggravated by a diet that lacks the correct amount of fiber.
To people who are not aware of fiber's importance, years may have been spent experimenting with laxatives or natural substances that act as laxatives obtained through health food stores, such as powders, teas and other supplements.
Taking laxatives (or other unknown remedies) as a lifelong solution to constipation is extremely dangerous. The fatigued colon becomes so reliant on the laxatives for emptying, that after decades of "bowel abuse" older people become completely dependent upon these products. It is as much an addiction as are other types of dependencies, and people become afraid to try the proper solution. Do not get "hooked" on products containing senna leaves, or other "natural" laxatives. Most laxatives come from natural sources, and all can be dangerous except when prescribed for specific uses.
SOURCES OF FIBER IN ONE'S DIET
Without guidance, most people do not know where to find fiber in their diet. Reading materials are available on the diet and nutrition shelves of your local libraries. Any such book can be a good guide to getting started. On the attached pages, you will find two lists with fiber content information. Both are taken from a book called the "F" Plan Diet by Audrey Eyton. It was first published in the early 1980s, and is now out of print.
The first table can serve as a general guide. It lists the foods that are the richest sources of dietary fiber. The second table provides more specific calorie and fiber content information for a large variety of foods. This table can help you estimate your daily and weekly fiber intake.
GENERAL GUIDELINES
For people who have developed hemorrhoids, fissures, or fistulae, benign anal conditions associated with straining, hard stool and chronic constipation, the above information is intended to help you get the dietary requirements that you will need for your lifetime. Fiber is not a temporary remedy, to be stopped whenever you've temporarily overcome the problem. For patients who have experienced complications of chronic fiber shortage, such as diverticulitis, getting started with a normal fiber intake can be more difficult, and may have to be very gradual. The same may be true for patients who have undergone colorectal surgery. Nevertheless, the goal remains the same. Only the steps to achieve it, or the final amounts of fiber for each person, may differ.
Good luck with your lifelong adventure to normal bowel function. If after reading this information and working on your own you still have questions, please bring your concerns to the attention of your health care provider.
UNDERSTANDING YOUR OWN FIBER INTAKE
As an exercise, it is recommended that you list each item that you eat for breakfast, lunch, dinner and snacks. Include all representative foods. Look up the calories and fiber content in the tables and see how close your daily diet comes to providing you with the daily requirement of 25-30 grams of fiber. Always ask yourself, out of a seven-day week, how many days do I really eat each item.
THE TOP 20 FIBER FOODS
This list can serve as a general guide. For more specific calorie and fiber content of particular foods, to estimate your daily and weekly quotas, refer to the alphabetical chart that follows:1. Dried beans, peas, and other legumes. This includes baked beans, kidney beans, split peas, dried limas, garbanzos, pinto beans and black beans.
2. Bran cereals. Topping this list are Bran Buds and All-Bran, but 100% Bran, Raisin Bran, Most and Cracklin' Bran are also excellent sources.
3. Fresh or frozen lima beans, both Fordhook and baby limas.
4. Fresh or frozen green peas.
5. Dried fruit, topped by figs, apricots and dates.
6. Raspberries, blackberries and strawberries.
7. Sweet corn, whether on the cob or cut off in kernels.
8. Whole-wheat and other whole-grain cereal products. Rye, oats, buckwheat and stone-ground cornmeal are all high in fiber. Bread, pastas, pizzas, pancakes and muffins made with whole-grain flours.
9. Broccoli. Very high in fiber!
10. Baked potato with the skin. (The skin when crisp is the best part for fiber.) Mashed and boiled potatoes are good, too-but not French fries, which contain a high percentage of fat.
11. Green snap beans, pole beans, and broad beans. (These are packaged frozen as Italian beans, in Europe they are known as haricot or French beans.)
12. Plums, pears, and apples. The skin is edible, and are all high in pectin.
13. Raisins and prunes. Not as high on the list as other dried fruits (see #5) but very valuable.
14. Greens. Including spinach, beet greens, kale, collards, Swiss chard and turnip greens.
15. Nuts. Especially almonds, Brazil nuts, peanuts, and walnuts (consume these sparingly, because of their high fat content).
16. Cherries.
17. Bananas.
18. Carrots.
19. Coconut (dried or fresh-but both are high in fat content).
20. Brussels sprouts.
FIBER CONTENT CHART
Foods Arranged Alphabetically
A B C D E F G H I J K L M N O P Q R S T U V W X Y Z
FIBER OVERVIEW
Found in many plant foods such as whole grains, fruits, and vegetables, fiber is necessary in keeping your body regular. Lack of exercise, improper diet, advanced age, illnesses, injuries, and consuming large quantities of junk and processed foods reduces the body's ability to flush out toxins. There are two types of fiber. One is water soluble and becomes soft in texture which works to soften stools. The other is insoluble and adds bulk to stools, which stimulates bowel contractions.
FIBER USES
There are many reasons why it is important to have an adequate amount of fiber in the diet. Fiber helps to lower the blood cholesterol level. It reduces the risk of heart disease and stabilizes blood sugar levels. It helps prevent colon cancer, constipation, hemorrhoids, obesity, and many other disorders. Fiber is also good for removing certain toxic metals from the body. Because the refining process has removed much of the natural fiber from our foods, the typical American diet is lacking in fiber.
FIBER DOSAGE INFORMATION
There are seven basic classifications of fiber: bran, cellulose, gum, hemicellulose, lignan, mucilages, and pectin. Each form has its own function. It is best to rotate among several different supplemental fiber sources. Start with small amounts and gradually increase your intake until your stools are the proper consistency. Also, be aware that while today's average diet is lacking in fiber, consuming excessive amounts may decrease the absorption of zinc, iron, and calcium. Always take supplemental fiber separately from other medications or supplements. Otherwise, it can lessen their strength and effectiveness.
In addition to using a fiber supplement, you should make sure to get fiber through your diet. Make sure your diet contains these high-fiber foods: whole-grain cereals and flours, brown rice, agar agar, all kinds of bran, most fresh fruit, dried prunes, nuts, seeds (especially flaxseeds), beans, lentils, peas, and fresh raw vegetables. Eat several of these foods daily. When eating organic produce, leave the skin on apples and potatoes. Coat chicken in corn bran or oats for baking. Add extra bran to cereals and breads. Unsalted, unbuttered popcorn is also excellent for added fiber.
FIBER SAFETY & INTERACTION INFORMATION
Consuming excessive amounts of fiber may decrease the absorption of zinc, iron, and calcium in your body. Always take fiber supplements separate from other medications and supplements as it can lessen their strength and effectiveness.
FIBER SUPPLEMENTS & PRODUCTS
Alfalfa Leaves, Nature's Way, 405 mg, 100 Caps
Nature's Way Alfalfa Leaves are organically grown by Trout Lake Farm, Washington, and Certified Organically Processed in accordance with Oregon Tilth standards and the California Organic Foods Act of 1990.
Alfa Max, Alfalfa Extract, Nature's Way, 525 mg, 100 Caps
Nature's Way Alfa-Max Alfalfa Extract capsules is a 10x extract of fresh green Alfalfa leaves.
Apple Fiber, NOW Foods, 12 oz.
NOW Apple Fiber includes the excess portion of Jonathan, Red Delicious, and Rome varieties of apples. It naturally contains 10 percent pectin, which is sold separately as a dietary supplement.
Barley Grass Greens, Nature's Way, Gluten Free, 500 mg, 100 Caps
Nature's Way Barley Grass has twice the fiber content of bran and is specially grown without the use of herbicides or pesticides.
Barley Grass Powder (Hordeum Vulgare), 100% Organic Vegetarian, NOW Foods, 2 lbs.
NOW Foods Barley Grass Powder can help heal stomach and colon disorders as well as pancreatitis, and is an effective anti-inflammatory.
Barley Grass Powder (Hordeum Vulgare), Whole Leaf Bulk, 100% Pure, Nature's Way, 9 oz.
Nature's Way Barley Grass powder has no additives or diluents and is gluten free.
Cider Vinegar Diet Formula With Konjac Fiber, Kelp, Lecithin & B-6, NOW Foods, 180 Caps
This combination of apple cider vinegar, kelp, lecithin and B-6 is a time-tested formula with added Glucomannan, grapefruit fiber, and chelated chromium to enhance rapid weight loss.
Cleansing Blend With Fibers, Natural Laxative, Nature's Secret, 275 Tabs
Cleansing Blend with Fibers, Natural Laxative, from Nature's Secret is an important part of the internal Cleanse Platform.
Complete Cleansing & Anti-Toxin System, 2-Part System
Cleanse your body and start feeling more healthy with our Body Cleansing System.
Dietary Fiber, By Shirley Lorenzani
Good Health Guide explains what dietary fiber is and how it works in subtle ways to ameliorate or protect us against digestive ailments and possibly more serious disease.
Fenugreek Seed, Certified, Nature's Way, 610 mg, 180 Caps
Fenugreek seed is used around the world as a culinary spice and food that is soothing to the stomach.
Fiber Supplement With Bentonite (Montmorillonite) Clay, 12 oz.
Truman's Fiber supplement with Montmorillonite Clay helps to lower cholesterol and stabilize blood sugar levels. Truman's Fiber with Montmorillonite Clay helps to give bulk to the stool and to check diarrhea, thus, creating balance in the bowel movements.
Flax Seed Meal, Cold Pressed, NOW Foods, Certified Organic, 12 oz.
Flax seed meal can be added to cereals, salads, blender drinks or any cold type food.
Flax Seed, Whole, Certified Organic, NOW Foods, 1 lb. Bulk
Flax Seeds are an important source of polyunsaturated fatty acids, including Omega-3, plus Magnesium, Zinc and dietary fiber. Flax oil from flax seeds is the richest known source of linolenic acid.
Glucomannan (Amorphophallus Konjac) Powder, 4 oz. Bulk
Glucomannan (Amorphophallus konjac fiber) is a 100% dietary fiber source obtained from the root of the konjac plant. Konjac fiber is an excellent addition to a sensible weight loss program.
Glucomannan (Konjac Fiber), Nature's Way, 665 mg, 180 Caps
Nature's Way Glucomannan (Amorphophallus konjac fiber) is a 100% dietary fiber source obtained from the root of the konjac plant.
Golden Flax Seeds, NOW Foods, Whole Bulk, 16 oz.
Flax Seeds are an important source of polyunsaturated fatty acids, including Omega-3, plus Magnesium, Zinc and dietary fiber. Flax oil from flax seeds is the richest known source of linolenic acid. It contains protein, mucilage, phytosterols and lignans, which are naturally included at 100 times the level of the next best source, wheat bran.
Grapefruit Fiber, 100% Pure Powder, NOW Foods, 1 lb.
Pure Grapefruit Fiber is a good source of Dietary Fiber. Food surveys have shown that the fiber content of the American diet is typically half of government recommended levels. Grapefruit fiber powder can be a convenient way to increase the intake of fiber.
Green Phyto Foods, NOW Foods, 1000 mg, 90 Tabs
These green foods naturally contain high concentrations of chlorophyll and are harvested seasonally to take advantage of high potencies of naturally occurring nutrients. Everyone should consume green superfoods daily.
Green Phyto Foods, Vegetarian Powder, NOW Foods, 10 oz.
Green Phyto Foods is a potent vegetarian blend of 30 nutrient dense superfoods containing a variety of vitamins, minerals, fiber, chlorophyll, enzymes and herbs.
Guar Gum, NOW Foods, 700 mg, 120 Caps
Guar Gum is derived from the Guar Bean and is a source of dietary fiber.
Guar Gum Powder, NOW Foods, 8 oz.
Guar Gum is a thickening agent derived from guar beans that has enjoyed much use in various baking applications. It is primarily used in hypoallergenic recipes that use different types of whole grain flours.
Hemp Protein & Fiber, Certified Organic, Cold Milled Powder Plus Omega-6, Nature's Way, 16 oz.
Nature's Way EFAGold is the highest quality hemp protein and fiber powder, and one of nature's richest sources of protein, fiber and essential fatty acids.
Heather's Tummy Fiber, Organic Acacia Powder, Heather's Tummy Care, 1 lb.
Heather's Tummy Fiber Supplement Acacia is a natural, pure, certified organic, soluble dietary fiber produced from the gum of the Acacia tree (also known as gum arabic). Acacia is a natural plant water-soluble fiber that has been harvested for millennia in Africa; its recorded dietary use dates back to the Egyptian pharaohs.
Natural Fiber Supplement, Truman's, 12 oz.
Truman's Natural Fiber Supplement formula helps to give bulk to the stool and to check diarrhea; thus, creating balance in the bowel movements.
Oat Bran Extract, Standardized 54% Beta Glucan, Vegetarian, Nature's Way, 60 VCaps
One serving of Nature's Way standardized Oat Bran Extract provides 750 mg of this soluble fiber. Oat Bran Extract is standardized to 54% beta glucan.
Organic Flax Protein Fiber Lignan, Cold Milled Powder Plus Omega-3, Certified, Nature's Way, 16 oz.
Nature's Way EFAGold is the highest quality flax seed protein powder, and one of nature's richest sources of protein, fiber and essential fatty acids.
ProBar Berry Blast Meal Replacement Bar, High Performance Whole Food Nutrition, 100% Vegan, 3 oz.
ProBar Berry Blast's ingredients are blended, not baked, in order to retain the highest level of vital nutrients possible. This means that you finally get a sports nutrition bar that tastes like real food!
Protein Powder From Rice, Dairy Free, Vegetarian-Vegan, Hypoallergenic, Chocolate, 1 lb. 6.9 oz.
A great tasting vegetable protein made from non-genetically modified California grown brown rice. Free of the common food allergens from soy, milk, egg, wheat and yeast.
Protein Powder From Rice, Dairy Free, Vegetarian-Vegan, Hypoallergenic, Mixed Berry, 1 lb. 5 oz.
A great tasting vegetable protein made from non-genetically modified California grown brown rice. Free of the common food allergens from soy, milk, egg, wheat and yeast.
Protein Powder From Rice, Dairy Free, Vegetarian-Vegan, Hypoallergenic, Vanilla, 1 lb. 5 oz.
A great tasting vegetable protein made from non-genetically modified California grown brown rice. Free of the common food allergens from soy, milk, egg, wheat and yeast.
Psyllium Husk Powder, 100% Pure Bulk Fiber, Orange Flavor, Vegetarian, NOW Foods, 12 oz.
Psyllium Husk Powder can be a convenient way to increase the intake of dietary fiber.
Psyllium Husk Powder (Plantago Asiatica), 100% Pure Bulk, Vegetarian, NOW Foods, 12 oz. Bulk
Psyllium Husk Powder can be a convenient way to increase the intake of dietary fiber.
Stevia Clear, Chocolate Raspberry Liquid Tincture, 2 fl. oz.
They have taken their best selling SteviaClear and added delicious natural flavors to create the world's most amazing and versatile zero calorie, zero carb dietary supplement.
Stevia Clear, Valencia Orange Liquid Tincture, 2 fl. oz.
They have taken their best selling SteviaClear and added delicious natural flavors to create the world's most amazing and versatile zero calorie, zero carb dietary supplement.
Stevia Clear, Vanilla Creme Liquid Tincture, 2 fl. oz.
They have taken their best selling SteviaClear and added delicious natural flavors to create the world's most amazing and versatile zero calorie, zero carb dietary supplement.
Stevia Extract, White Powder, 0.9 oz. In Shaker Bottle
Sweet Leaf Stevia extract has a delicious and refreshing taste that can be 30 times sweeter than sugar. Stevia is also an excellent diabetic aid which nourishes the pancreas, helping to achieve healthful blood sugar levels.
Stevia Glycerite, Alcohol Free, NOW Foods, 2 fl. oz.
Stevia glycerite is intended for dietary supplement purposes only. Stevia Glycerite can be mixed into water and diluted.
Sweetleaf Stevia Plus Fiber, 100 Packets Per Box
Stevia has a delicious and refreshing taste that can be 30 times sweeter than sugar. Stevia is also an excellent diabetic aid which nourishes the pancreas, helping to achieve healthful blood sugar levels.
Stevia Plus Fiber Powder, 4 oz. Shaker Bottle
Stevia has a delicious and refreshing taste that can be 30 times sweeter than sugar. Stevia is also an excellent diabetic aid which nourishes the pancreas, helping to achieve healthful blood sugar levels. Enjoy the flavor that Stevia adds to any food or beverage knowing you will also increase the healthful benefits.
Ultimate Fiber Powder For Digestive & Gastrointestinal Cleansing, Sweet Citrus Burst, Nature's Secret, 7.9 oz.
Ultimate Fiber's proprietary blend of ingredients provides the fiber needed to improve digestive and eliminative processes while gently sweeping the gastrointestinal tract.
Weight Gain Supplement Protein Powder, Pro Gainer, Chocolate, NOW Foods, 8 lbs.
Pro-Gainer weight gain supplement protein powder is a natural body building supplement.
Xanthan Gum, NOW Foods, 6 oz.
Xanthan Gum is a soluble fiber produced from the pure culture fermentation of the microorganism Xanthomonas campestris. It is used in the food processing industry as a thickener, stabilizer and emulsifier for a number of different foods.
Herbal Remedies: Fiber Information
Herbal Remedies: Fiber Supplements & Products
OTHER RELATED LINKS
Dietary Fiber - Bowel Function
MoonDragon's Nutrition Information: Diets - Fiber Enhanced Diet
BRAN, GUMS & MUCILAGES
Both gums and mucilages help to regulate blood glucose levels, aid in lowering cholesterol, and help in the removal of toxins. They are found in oatmeal, oat bran, sesame seeds, and dried beans.
One of the following should be part of the daily dietary plan:
FENNEL SEED: Fennel is an herb that is helpful for digestive purposes. The seeds of this plant help to rid the intestinal tract of mucus and aid in relieving flatulence. The German Commission E recommends 1 to 1.5 teaspoons (5-7 grams) of seeds per day.
Mountain Rose Herbs: Fennel Seed, Bulk Herbs
Fennel Seed Powder (Foeniculum Vulgare), 4 oz. Bulk
Recent studies have found Fennel to possess diuretic, choleretic (increase in production of bile), pain-reducing, fever-reducing, and antimicrobial actions. Fennel was formerly an official drug in the United States and was listed as being used for indigestion and possibly for stimulating milk flow in women. Whole seeds may be chewed or used in tea. The German Commission E recommends 5-7 grams of seeds daily.
Fennel Seed Supplement, Nature's Way, 480 mg, 100 Caps
Fennel seed has historically been used to aid digestion and sweeten the breath.
Herbal Remedies: Fennel Information
Herbal Remedies: Fennel Supplements & Products
GLUCOMANNAN: Derived from the tuber of the amorphophallis plant, it picks up and removes fat from the colon wall. This substance is good for diabetes and obesity because it helps to get rid of fat. It has been recognized for normalizing blood sugar and is good for people with hypoglycemia. Glucomannan expands to 60 times its own weight, thereby helping to curb the appetite. Taking 2 to 3 capsules with a large glass of water 30 minutes before meals is helpful for reducing allergic reactions and some symptoms associated with high and low blood sugar disorders. Always be sure to drink a large glass of water when taking glucomannan in capsule or pill form, as capsules can lodge in the throat and expand there, causing breathing problems. Glucomannan is tasteless and odorless, and can be added to foods to help normalize blood sugar. Suggested dosage is 2 to 3 capsules, 2 times each day with water at mealtimes; however, capsule sizes may vary. Read product label directions before use.
Cider Vinegar Diet Formula With Konjac Fiber, Kelp, Lecithin & B-6, NOW Foods, 180 Caps
This combination of apple cider vinegar, kelp, lecithin and B-6 is a time-tested formula with added Glucomannan, grapefruit fiber, and chelated chromium to enhance rapid weight loss.
Glucomannan (Konjac Fiber), Nature's Way, 665 mg, 180 Caps
Nature's Way Glucomannan (Amorphophallus konjac fiber) is a 100% dietary fiber source obtained from the root of the konjac plant.
Glucomannan, NOW Foods, 575 mg, 180 Caps
Glucomannan is a soluble, bulk-forming fiber derived from the konjac root (Amorphophallus konjac). Clinical studies have demonstrated that Glucomannan can provide temporary relief of constipation and may help to maintain serum lipid levels already within the healthy range. In addition, because Glucomannan helps to promote satiety (feeling of fullness), it can be an effective addition to a weight management plan that includes a healthy diet and exercise program.
Glucomannan Powder, 4 oz. Bulk
Glucomannan (Amorphophallus konjac fiber) is a 100% dietary fiber source obtained from the root of the konjac plant. Konjac fiber is an excellent addition to a sensible weight loss program.
Herbal Remedies: Glucomannan Information
Herbal Remedies: Glucomannan Supplements & Products
GUAR GUM: Extracted from seeds of the guar plant (Cyamopsis tetragonoloba), guar gum is good for the treatment of diabetes and for curbing the appetite. It also has the ability to reduce the levels of cholesterol, triglycerides, and low-density lipoproteins in the blood, and binds with toxic substances and carries them out of the body. Guar gum tablets must be chewed thoroughly or sucked gradually, not swallowed whole, and should be taken with lots of water, because guar gum has a tendency to ball up in the throat when mixed with saliva. It should not be used by individuals who have difficulty swallowing or who have had gastrointestinal surgery. Some persons with colon disorders may have trouble using guar gum. This product is used as a baking aid for recipes that use gluten-free flours. Gluten is needed to impart elasticity to most doughs so they hold in the gases formed by yeast fermentation or baking powder, causing the dough to rise. Guar and xanthan gums act as substitutes for the missing gluten in gluten-free recipes. If you want to use this powder as a water soluble fiber, consider adding 1/2 teaspoon to 12-16 oz. of filtered water and drink immediately.
Guar Gum Powder, NOW Foods, 8 oz.
NOW Guar Gum is prepared by removing the husk and germ portions before extracting the gum from the endosperm, to yield the pure product.
OAT BRAN & RICE BRAN: Bran is the broken coat of the seed of cereal grain that has been separated from the flour or meal by sifting or bolting. It helps to lower cholesterol.
Oat Bran Extract, Standardized 54% Beta Glucan, Vegetarian, Nature's Way, 60 VCaps
One serving of Nature's Way standardized Oat Bran Extract provides 750 mg of this soluble fiber. Oat Bran Extract is standardized to 54% beta glucan.
Protein Powder From Rice, Dairy Free, Vegetarian-Vegan, Hypoallergenic, Chocolate, 1 lb. 6.9 oz.
A great tasting vegetable protein made from non-genetically modified California grown brown rice. Free of the common food allergens from soy, milk, egg, wheat and yeast.
Protein Powder From Rice, Dairy Free, Vegetarian-Vegan, Hypoallergenic, Mixed Berry, 1 lb. 5 oz.
A great tasting vegetable protein made from non-genetically modified California grown brown rice. Free of the common food allergens from soy, milk, egg, wheat and yeast.
Protein Powder From Rice, Dairy Free, Vegetarian-Vegan, Hypoallergenic, Vanilla, 1 lb. 5 oz.
A great tasting vegetable protein made from non-genetically modified California grown brown rice. Free of the common food allergens from soy, milk, egg, wheat and yeast.
PSYLLIUM SEED: Psyllium (Plantago ovata) is a grain grown in India that is utilized for its fiber content. A good intestinal cleanser and stool softener, it is one of the most popular fibers used. It thickens very quickly when mixed with liquid, and must be consumed immediately. Some health care providers recommend Metamucil, which contains psyllium hydrophilic mucilloid, as a laxative and fiber supplement. However, many practitioners and consumers prefer less processing and all-natural products.
Mountain Rose Herbs: Psyllium Seed, Bulk Herbs
Fiber Supplement With Bentonite (Montmorillonite) Clay, Truman's, 12 oz.
Truman's Natural Fiber Supplement formula helps to give bulk to the stool and to check diarrhea; thus, creating balance in the bowel movements.
Natural Fiber Supplement, Truman's, 12 oz.
Truman's Natural Fiber Supplement formula helps to give bulk to the stool and to check diarrhea; thus, creating balance in the bowel movements.
Psyllium Husk, Nature's Way, 525 mg, 180 Caps
Psyllium Husk is helpful with constipation and it generally produces bowel movements in 12 to 72 hours.
Psyllium Husk Powder, 100% Pure Bulk Fiber, Orange Flavor, Vegetarian, NOW Foods, 12 oz.
Psyllium Husk Powder can be a convenient way to increase the intake of dietary fiber.
Psyllium Seed, Nature's Way, 610 mg, 100 Caps
Nature's Way psyllium seed is a mild bulk-forming laxative carefully tested to assure purity and quality. Psyllium seed is useful in support of constipation (irregularity) It generally produces bowel movements in 12 to 72 hours. When immersed in the intestines psyllium increases in volume and swells the amount of intestinal matter. This stimulates and lubricates the bowels and helps move waste through the colon. Drink a full glass (8 ounces) of liquid with each dose. Adult and children 12 years of age and over: Take 6 capsules once daily. Children 6 to 11 years of age: Take 3 capsules once daily. Children under 6 years of age: Consult a health care provider.
Ultimate Fiber Powder For Digestive & Gastrointestinal Cleansing, Sweet Citrus Burst, Nature's Secret, 7.9 oz.
Ultimate Fiber's proprietary blend of ingredients provides the fiber needed to improve digestive and eliminative processes while gently sweeping the gastrointestinal tract.
Whole Psyllium Husks, Vegetarian, NOW Foods, 24 oz.
Psyllium Husk Powder can be a convenient way to increase the intake of dietary fiber. Surveys have shown that the fiber content of the American diet is typically about half of government recommended levels. As a dietary supplement, mix 1 level tablespoon into at least 12 oz of water or juice and consume immediately. Be sure to drink plenty of additional fluids throughout the day. Start with smaller amounts and gradually increase over several weeks.
Herbal Remedies: Psyllium Information
Herbal Remedies: Psyllium Supplements & Products
CELLULOSE
Cellulose is an indigestible carbohydrate found in the outer layer of vegetables and fruits. It is good for hemorrhoids, varicose veins, colitis, and constipation, and for the removal of cancer-causing substances from the colon wall. It is found in apples, beets, Brazil nuts, broccoli, carrots, celery, green beans, lima beans, pears, peas, and whole grains.
Nutrition, Diet & Supplements for Senior Citizens: Fiber
HEMICELLULOSE
Hemicellulose is an indigestible complex carbohydrate that absorbs water. It is good for promoting weight loss, relieving constipation, preventing colon cancer, and controlling carcinogens in the intestinal tract. Hemicellulose is found in apples, bananas, beans, beets, cabbage, corn, green leafy vegetables, pears, peppers, and whole grain cereals.
LIGNAN
This form of fiber is good for lowering cholesterol levels. It helps to prevent the formation of gallstones by binding with bile acids and removing cholesterol before stones can form. It is beneficial for persons with diabetes or colon cancer. Lignin is found in Brazil nuts, carrots, green beans, peaches, peas, potatoes, strawberries, tomatoes, and whole grains.
Flax Seed Meal, Cold Pressed, NOW Foods, Certified Organic, 12 oz.
Flax seed meal can be added to cereals, salads, blender drinks or any cold type food.
Flax Seed, Whole, Certified Organic, NOW Foods, 1 lb. Bulk
Flax Seeds are an important source of polyunsaturated fatty acids, including Omega-3, plus Magnesium, Zinc and dietary fiber. Flax oil from flax seeds is the richest known source of linolenic acid.
Forti-Flax, 100% Certified Organic Ground Flaxseed, Barlean's, 16 oz.
Forti-Flax Ground Flaxseed supplement from Barlean's provides a cornucopia of naturally occurring Vitamins, Minerals, Amino Acids, Essential Fatty Acids and Fiber. 2-4 Tbsp daily. Mixes easily in water or juice. Excellent when used as a topping for yogurt, salads, breakfast cereals and used in blended smoothie beverages. May be used as a substitute for traditional yet nutrient-deplete fiber sources. Refrigerate after opening to preserve freshness.
Golden Flax Seeds, NOW Foods, Whole Bulk, 16 oz.
Flax Seeds are an important source of polyunsaturated fatty acids, including Omega-3, plus Magnesium, Zinc and dietary fiber. Flax oil from flax seeds is the richest known source of linolenic acid. It contains protein, mucilage, phytosterols and lignans, which are naturally included at 100 times the level of the next best source, wheat bran.
Organic Flax Meal, NOW Foods, 18 oz.
NOW Flax Seed Meal is cold processed. Flax seed meal is a convenient way of obtaining many of the nutritional benefits of flax seeds, including dietary fiber, lignans, magnesium, zinc, mucilage and linolenic acid (an Omega-3 fatty acid). Flax meal can be added to cereals, salads, blender drinks or any other type of cold food. It is high in fiber and should be consumed with plenty of water.
Organic Flax Protein Fiber Lignan, Cold Milled Powder Plus Omega-3, Certified, Nature's Way, 16 oz.
Nature's Way EFAGold is the highest quality flax seed protein powder, and one of nature's richest sources of protein, fiber and essential fatty acids.
PECTIN
Because it slows the absorption of food after meals, pectin is good for people with diabetes. It also removes unwanted metals and toxins, reduces the side effects of radiation therapy, helps lower cholesterol, and reduces the risk of heart disease and gallstones. Pectin is found in apples, bananas, beets, cabbage, carrots, citrus fruits, dried peas, and okra.
Apple Fiber, NOW Foods, 12 oz.
NOW Apple Fiber includes the excess portion of Jonathan, Red Delicious, and Rome varieties of apples. It naturally contains 10% pectin, which is sold separately as a dietary supplement. Apple Fiber can be taken directly or mixed with liquids or powder blends. Mix one tablespoon powder with 12 oz. or more juice and drink quickly. Apple fiber is an excellent source of dietary fiber, including: 25% soluble and 75% insoluble.
Apple Pectin, NOW Foods, 750 mg, 120 Caps
NOW Foods Apple Pectin is a completely natural water-soluble fiber that "gels-up" when mixed with water, offering digestive support that is natural and simple. As a dietary fiber, Apple Pectin can be a smart alternative to help promote desired intestinal health without the use of chemicals. Supporting sound intestinal health is essential to every lifestyle. As a dietary supplement, take 2 capsules, 1 to 3 times daily with 8-10 oz. of water or juice, preferably 30 minutes before meals. Be sure to consume additional fluids throughout the day. Start with smaller dosages and gradually increase over several weeks.
Grapefruit Pectin, Source Naturals, 1000 mg, 120 Tabs
Source Naturals Grapefruit Pectin features Grapefruit Pectin which is a rich, natural source of soluble fiber. Pectin may help maintain cholesterol levels already in the normal range and regulate blood sugar levels. 1 to 3 tablets daily with meals. Be sure to take tablets with at least 8 ounces (one cup) of water or other liquid. Do not exceed 9 tablets daily.
COMBINATION FIBER SUPPLEMENTS
There are many products available that combine two or more different types of fiber, or that combine fiber with other ingredients. Two products of this kink that can be recommended are:
AEROBIC BULK CLEANSE (ABC): This product from Aerobic Life Industries, is an excellent source of fiber. It contains blond psyllium seed husks and the herbs licorice and hibiscus. This therapeutic drink aids in healing and cleansing the colon. It is excellent for diarrhea and constipation. Add it to a combination of 1/2 aloe vera juice and 1/2 fruit juice. Be sure to take this mixture on an empty stomach, first thing in the morning. Stir it well and drink it down quickly, before it thickens. Related products, also from Aerobic Life Industries, include 10-Day Colon Cleanse and 45-Day Cleanse for Colon, Blood and Lymph.
ULTIMATE CLEANSE: This formula combines gums with cellulose, hemicellulose, pectin, and lignan, plus herbs that support and cleanse the blood and internal organs. Sold by Nature's Secret, it is a 2-part system for stimulating and detoxifying the entire body.
Ultimate Cleanse, 2 Part Internal Cleansing Program, Includes 2 Free CD's, Nature's Secret, 120 Tabs Each Part, 240 Tabs
The original complete internal body cleanser that helps you detoxify all five channels of elimination (bowel, kidney, lungs, skin and lymphatic system) as well as other organs, blood, cells and tissue with results you can feel in as little as 7 days. Ultimate Cleanse is 100% natural and contains the purest blend of herbs and fibers that gently sweep away wastes and toxins. Multi-Herb and Multi-Fiber were designed to be taken together in the morning and evening. Start with 1 tablet of both products in the morning and 1 tablet of both products in the evening, increasing intake of both products by 1 tablet every other day until you achieve 2 to 3 bowel movements per day. Once you find the correct number of tablets, you can continue with that amount for enhanced internal cleansing. Do not exceed 6 tablets of each product twice per day. Take only as much products as needed to achieve 2-3 good bowel movements per day. Drink 8 to 10 glasses of water per day. For best results, follow the enclosed cleansing booklet.
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HELPFUL PRODUCTS & FURTHER EDUCATION
Prescription for Nutritional Healing: The A-To-Z Guide To Supplements
-- by Phyllis A. Balch, James F. Balch - 2nd Edition
Prescription for Nutritional Healing: The A-To-Z Guide To Supplements
-- by Phyllis A. Balch, James F. Balch - 4th Edition
Prescription for Herbal Healing: The A-To-Z Reference To Common Disorders
-- by Phyllis A. Balch
The Complete Guide to Natural Healing
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