I saw a curious commercial recently for Benefiber. What was curious about it was how convincing they made the case for their fiber. After all it dissolves completely in whatever you put it in. There's no after taste and it's not gritty. Nutritionally I'm not against what sounds like a perfectly good fiber supplement. My problem with this type of advertising is you are left with the impression, as I was, that their soluble fiber is all you need. This isn't blatantly stated in the commercial but it is implied. Truth be told soluble fiber is extremely important but so is insoluble fiber. Both are necessary because each has very specific jobs. Insoluble fiber: Bulks and binds fecal matter, transports proteins through the intestines, cleanses the intestines. Soluble fiber: Binds and transports material through the body with disposal of excess cholesterol being a chief function. What's more is that soluble fiber tends to ferment in the stomach which produces gas and bloating if the rest of the digestive tract is sluggish, perhaps due to not having enough insoluble fiber in the diet.
So what should a person look for when wanting to supplement their fiber intake? First, be sure it has no chemical ingredients. Chemicals tend to be harsh on the body and could potentially lead to dependence on that chemical to keep the digestive tract moving. The harshness and dependency on any chemical is something that should be avoided. Any fiber supplement taken should be natural with a variety of plant based ingredients. Also, be careful with the overuse of Senna. Senna is a natural laxative that is fine to take in moderation but could prove habit forming if taken for extended periods of time. It is best to not use senna for more than 3 weeks straight without a break. There are plenty of fiber supplements out there with Senna for occasional constipation relief but long term use is discouraged.
Being well rounded in our digestive health is the ultimate goal of this series of posts. A healthy digestive system taking in nutrients and efficiently discarding waste product is the beginning of positive health outcomes for the body, mind and soul. Peaceful, happy stomachs, colons and GI tracts to all!
Monday, August 30, 2010
Monday, August 23, 2010
Good Intestinal Health Part III - Food Combinations
In the quest for great digestive health seldom do we hear about how we combine different kinds of food at practically every meal. We also don't hear how combining some of these foods have the potential to derail efficient digestion and inhibit the proper absorption of nutrients.
It goes without saying that human beings are the most unique among all the species on earth. Other species tend toward one type of eating genre such as herbivore, carnivore, omnivores, etc. with little variation if any at all. This is because most animals are instinctively aware of their digestive boundaries. We humans aren't so wary and we pay the price of poor food combinations with much indigestion and reflux. Billions are spent on products like Tums, Prilosec, Pepto Bismol, Rolaids, etc. and here's a reason why. We are unaware of our physiological limitations when it comes to digesting food.
There are a few principals to follow that may be helpful to keep the system running efficiently:
This post went a little longer than expected so look out for the final portion of intestinal health dealing specifically with fiber as promised next week. Much peace to all!
References: There is much information on the Internet about food combinations and more than a handful of books. For more detailed information please check here (http://www.naturalnews.com/025651_food_protein_foods.html) and here (http://www.healingdaily.com/detoxification-diet/food-combining.htm) for a start.
It goes without saying that human beings are the most unique among all the species on earth. Other species tend toward one type of eating genre such as herbivore, carnivore, omnivores, etc. with little variation if any at all. This is because most animals are instinctively aware of their digestive boundaries. We humans aren't so wary and we pay the price of poor food combinations with much indigestion and reflux. Billions are spent on products like Tums, Prilosec, Pepto Bismol, Rolaids, etc. and here's a reason why. We are unaware of our physiological limitations when it comes to digesting food.
There are a few principals to follow that may be helpful to keep the system running efficiently:
- Eat fruit alone. Fruit is one of the simplest foods that can be eaten because it comes with its own enzymes and is therefore easily digested. The stomach works hard to pass fruit out of your system to utilize the sugars for energy. When combined with other foods the sugar absorption from fruit is held up causing it to ferment which not only makes it useless to the body but feeds fungus and harmful bacteria. The fiber in fruit is quickly absorbed if eaten alone and is sorely needed to clean intestinal walls and help control cholesterol. Allow 1 - 2 hours for fruit to digest before eating anything else. Wait 3 - 4 hours after eating any other types of food before consuming fruits to receive their full nutritional value.
- Eat protein alone or with vegetables. Western diets are notorious for emphasising 'meat and potatoes'. Unfortunately proteins (meat) and starches (potatoes, corn, rice, etc.) don't play well with together in our stomachs. That's because proteins require an acidic environment for digestion while starches require an alkali environment. When acids mix with alkali in the stomach they cancel each other out and digestion comes to a virtual standstill. The food begins to decay before digestion can be completed causing gas and discomfort. Furthermore, decaying food loses nutrients leading to a vicious cycle of discomfort, gas, and malnourishment.
- Eat starches alone or with vegetables. Starches require an alkali environment in order to be digested. Combining them with vegetables is fine since we already know vegetables can be digested in alkali gastric juices.
- Do not drink with meals. I must admit I never really thought about this but it stands to reason that liquids will dilute the gastric juices which slows down digestion. Drink liquids no less than 30 minutes prior to a meal and wait at least 30 minutes after a meal to avoid hobbling digestion. Fruits and vegetables come with their own water while grains and beans prepared with water provide all the bodies needs during a meal. If you find you need something to drink during a meal check your salt intake and adjust accordingly. Many people really enjoy having something to drink during a meal but if you suffer from frequent indigestion avoiding liquids could be very beneficial.
This post went a little longer than expected so look out for the final portion of intestinal health dealing specifically with fiber as promised next week. Much peace to all!
References: There is much information on the Internet about food combinations and more than a handful of books. For more detailed information please check here (http://www.naturalnews.com/025651_food_protein_foods.html) and here (http://www.healingdaily.com/detoxification-diet/food-combining.htm) for a start.
Monday, August 16, 2010
Good Intestinal Health Part II
Lets face it, we live in a fast paced and highly competitive world and our food has become just as fast. Today the vast majority of food in Westernized societies is highly processed and/or refined.Typically most people don't think twice about that boxed 'mac and cheese' or Sunny D styled drinks and how it affects numerous aspects of our bodies but more specifically our digestion.
Highly processed/refined foods are foods that have been stripped down to their barest components and most likely have artificial ingredients added to them chiefly to extend shelf life. Unfortunately our bodies are not designed to efficiently digest these marginal food products. Take white flour for example. The wheat that it is made from has been stripped of almost all minerals, vitamins, and fiber. Even enriched flour has synthetic minerals and vitamins added to them in an attempt to make them seem nutritious that are not digestible. This makes white flour products nutritionally void and without the fiber that was stripped out it can not pass through our bodies easily rendering our digestive systems sluggish and causing constipation among other things.
Refined sugars including High Fructose Corn Syrup (more on High Fructose Corn Syrup in later posts) also contribute to sluggish digestion and constipation. These refined sugars are broken down easily in the stomach even in someone who has slow digestion. These simple sugars are then feasted upon by unfriendly gut bacteria and candida (fungal infestation). As unfriendly bacteria grow and candida over growth ensues due to the buffet in the sluggish gut digestion is further hindered. This is because the bacteria and candida compete with the body for resources. The body must also fight the respective infestations at the same time leaving you malnourished, constipated, and susceptible to many kinds of illnesses.
By the way, the more constipated a person is the longer food sits in the stomach. If food is there too long it begins to putrefy and your body is forced to activate your immune system to aid in digestion. This is a bodily defense mechanism so that rotten food doesn't send a person into toxic shock. The immune system is not designed for digestion and while it is distracted with digestion your body is open to attacks because the defenses are down. Yet another reason to strive for a bowel movement at least once daily.
Whole foods and perhaps a fiber supplement, if necessary, is the way to go. A properly functioning digestive system frees the body from chronic constipation and allows your immune system to remain on its primary task of policing pathogens trying to disrupt the body. Next week we will wrap up with how combining certain foods causes slow digestion and cover what to watch for in fiber supplements (they are not all equal or healthy for you). Go in peace.
Highly processed/refined foods are foods that have been stripped down to their barest components and most likely have artificial ingredients added to them chiefly to extend shelf life. Unfortunately our bodies are not designed to efficiently digest these marginal food products. Take white flour for example. The wheat that it is made from has been stripped of almost all minerals, vitamins, and fiber. Even enriched flour has synthetic minerals and vitamins added to them in an attempt to make them seem nutritious that are not digestible. This makes white flour products nutritionally void and without the fiber that was stripped out it can not pass through our bodies easily rendering our digestive systems sluggish and causing constipation among other things.
Refined sugars including High Fructose Corn Syrup (more on High Fructose Corn Syrup in later posts) also contribute to sluggish digestion and constipation. These refined sugars are broken down easily in the stomach even in someone who has slow digestion. These simple sugars are then feasted upon by unfriendly gut bacteria and candida (fungal infestation). As unfriendly bacteria grow and candida over growth ensues due to the buffet in the sluggish gut digestion is further hindered. This is because the bacteria and candida compete with the body for resources. The body must also fight the respective infestations at the same time leaving you malnourished, constipated, and susceptible to many kinds of illnesses.
By the way, the more constipated a person is the longer food sits in the stomach. If food is there too long it begins to putrefy and your body is forced to activate your immune system to aid in digestion. This is a bodily defense mechanism so that rotten food doesn't send a person into toxic shock. The immune system is not designed for digestion and while it is distracted with digestion your body is open to attacks because the defenses are down. Yet another reason to strive for a bowel movement at least once daily.
Whole foods and perhaps a fiber supplement, if necessary, is the way to go. A properly functioning digestive system frees the body from chronic constipation and allows your immune system to remain on its primary task of policing pathogens trying to disrupt the body. Next week we will wrap up with how combining certain foods causes slow digestion and cover what to watch for in fiber supplements (they are not all equal or healthy for you). Go in peace.
Monday, August 9, 2010
Good Intestinal Health
Salutations and good tidings to everyone.
Our fast food and highly processed society has played havoc on our digestive health. Chronic conditions such as constipation, irritable bowel disease (IBD), and colon cancer along with other intestinal issues are becoming increasingly prevalent. I will break this subject up into three parts beginning today with fiber and water intake. Subsequent offerings over the next two or three weeks will include what highly processed foods do to our digestive health and how improper food combinations can lead to sluggish digestion which in turn leads to constipation and a whole host of other issues seldom considered. Prevention is the order of the day and there are a few things we can do for ourselves today for better digestive health tomorrow.
We can begin simply by increasing our water and fiber intake. There is some debate as to how much water we should ingest daily but it is reasonably accepted that 6 - 8 glasses (48 oz. - 64 oz.) of fresh clean water is needed. For now we will leave it at that. Water is the grand solvent by which advantageous materials are moved in and unwanted or waste materials are moved out. Without a sufficient amount of water our ability to eliminate waste properly is greatly diminished. A person can acquire water through fruit and vegetable consumption, whether they be whole or juiced, as well as simply drinking water itself. You may have noticed I didn't mention soda. That is because despite having water in it soda manages to rob the body of other essential nutrients that can be detrimental to good digestive health.
Fiber is essentially indigestible carbohydrates that combines with water. Fiber makes our stools bulkier and less dense. This makes passing "complete" stools easier and helps keep the colon clean. Both soluble (easilt dissolved in water) and insoluble (not easily dissolved in water) should be sought through the intake of whole foods (foods that are not highly processed, refined or over cooked) such as whole grains, lentils, beans, nuts, and seeds along with 5 servings of green leafy vegetables and 3 - 4 servings of fresh fruit. By the way, this doesn't leave much room for junk food or other empty calories which is a benefit to ye olde waistline! An ideal intake of fiber is at least 35 grams which is covered easily if you are taking in the foods listed above. However, through years of harsh eating plans a super sluggish system may benefit from supplementation but a proper diet is highly recommended in conjunction to any supplementation. In case you are wondering a person with a sluggish system is generally regarded as someone who has fewer than one bowel movement a day!
Next week we will discuss how highly processed foods, refined foods (including enriched foods), and over cooked foods can upset the delicate balances within us that determine good or bad intestinal health so please stay tuned.
Peace and much love to all!
Our fast food and highly processed society has played havoc on our digestive health. Chronic conditions such as constipation, irritable bowel disease (IBD), and colon cancer along with other intestinal issues are becoming increasingly prevalent. I will break this subject up into three parts beginning today with fiber and water intake. Subsequent offerings over the next two or three weeks will include what highly processed foods do to our digestive health and how improper food combinations can lead to sluggish digestion which in turn leads to constipation and a whole host of other issues seldom considered. Prevention is the order of the day and there are a few things we can do for ourselves today for better digestive health tomorrow.
We can begin simply by increasing our water and fiber intake. There is some debate as to how much water we should ingest daily but it is reasonably accepted that 6 - 8 glasses (48 oz. - 64 oz.) of fresh clean water is needed. For now we will leave it at that. Water is the grand solvent by which advantageous materials are moved in and unwanted or waste materials are moved out. Without a sufficient amount of water our ability to eliminate waste properly is greatly diminished. A person can acquire water through fruit and vegetable consumption, whether they be whole or juiced, as well as simply drinking water itself. You may have noticed I didn't mention soda. That is because despite having water in it soda manages to rob the body of other essential nutrients that can be detrimental to good digestive health.
Fiber is essentially indigestible carbohydrates that combines with water. Fiber makes our stools bulkier and less dense. This makes passing "complete" stools easier and helps keep the colon clean. Both soluble (easilt dissolved in water) and insoluble (not easily dissolved in water) should be sought through the intake of whole foods (foods that are not highly processed, refined or over cooked) such as whole grains, lentils, beans, nuts, and seeds along with 5 servings of green leafy vegetables and 3 - 4 servings of fresh fruit. By the way, this doesn't leave much room for junk food or other empty calories which is a benefit to ye olde waistline! An ideal intake of fiber is at least 35 grams which is covered easily if you are taking in the foods listed above. However, through years of harsh eating plans a super sluggish system may benefit from supplementation but a proper diet is highly recommended in conjunction to any supplementation. In case you are wondering a person with a sluggish system is generally regarded as someone who has fewer than one bowel movement a day!
Next week we will discuss how highly processed foods, refined foods (including enriched foods), and over cooked foods can upset the delicate balances within us that determine good or bad intestinal health so please stay tuned.
Peace and much love to all!
Sunday, August 1, 2010
Time and Tide!
It's amazing how time seems to be speeding along with reckless abandon. I definitely need to get on my J-O-B. It's time to get started in earnest and there are few areas better to start with than good intestinal health. So over the next few posts we will cover some of the important aspects of colon and intestinal health to include eating habits, fiber, water, and probiotics. Once the colon health posts are done we will move on to other often over looked areas in regards to our overall health but first things first. Please stay tuned and lets be healthy together! Peace and much love.
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