clearing out the colon and three fiber sources for constipation
Here is a topic that generally no one wants to talk about, but eliminating waste products is crucial to good health. Our bodies are designed to ingest food, break it down with stomach acid, absorb vitamins and nutrients, and then release the remaining product. Ideally, bowel movements are happening as often as you are eating meals. For example if you are eating three meals per day, one should expect three bowel movements per day. However, according to the Mayo Clinic there is no established guide to the frequency, as it does range per individual. Constipation is not only infrequent stools, but includes hard stools with excessive straining, or the feeling of incomplete evacuation.
Fiber is an excellent way to help clear out the colon while creating easier and regular bowel movements, as well as lower cholesterol. Insoluble fiber “acts like a sponge, pulling water into the stool and making it easier to pass.” It is important to remember that when fiber is increased, water also needs to be added, 16 ounces per serving of fiber. Here are three fiber sources to try:
1. Psyllium: There are two forms: the husks or the whole seeds. Both can also help blood sugar levels in cases of diabetes, as well as help lower triglycerides. If taking the husks one may take approximately 5 grams three times per day, or if taking the whole seeds it may range from 10-30 grams. Most over the counter products will have instructions and it is best to follow as directed.
2. Glucomannan: This is another dietary fiber, which comes from konjac root. It can act as a laxative at 3-4 grams per day. After ingested is can help move colon empty within 12 to 24 hours. This fiber can also aid in weight loss as it occupies space in the stomach, helping create a sense of fullness. At your local health food store, glucomannan can come in packages of noodle varieties to be made as pasta.
3. Flaxseed: Not only is this a great source of fiber, but of the omega-3 fatty acid, alpha linolenic acid (ALA). This can come in liquid oil, capsule, or bulk form. The ideal method of ingestion, would be taking the bulk form and grinding it into a powder, ingesting 1-2 tablespoons per day. If extra is left after grinding (coffee grinder), then store a couple days worth in fridge. It is best to not purchase the oil or the pre-ground seeds as the oils are thought to be volatile and go rancid easily.
Try one of these forms of fiber to help clean out your colon, and consider seeing a colon hydrotherapist for a colonic. Remember the road to good health is paved with good intestines!