– This Makes You Work Better!
The Green House
by Margaret Durst: Xenobiotics/Xenoestrogens
– Get Rid of These for Your Health!
Fiber is essential
to good health. It is the bulk that helps move food and waste through
our digestive tract. It acts like a broom in sweeping our digestive
system clean, and it also acts like a sponge in absorbing toxins,
hormones, cholesterol and bile salts so that they will not be reabsorbed
by our body.
to keeping things moving through our digestive systems, fiber nurtures
healthy bacteria in our gut that balances pH, keeps harmful bacteria
in check, and detoxifies chemicals in the gut that can cause cancer
or other problems. Lack of fiber, seems to be the precursor to some
common complaints such as diverticular disease, bowel cancer, appendicitis,
and hemorrhoids. All of these diseases are virtually unheard of
in cultures that consume plenty of fiber.
diets have wonderful health benefits. Fiber slows down the absorption
of sugars and helps make foods low on the glycemic index. I have
heard good results from diabetics who lowered blood sugar levels
by increasing the amount of fiber in the diet. Increasing the amount
of fiber in the diet also helps lower cholesterol.
fiber from the konjac plant called glucomannan has been touted
for both weight loss and lowering cholesterol. You may have heard
about this if you watch Dr. Oz. Glucomannan expands fairly rapidly
in water and gives a sense of fullness, reducing appetite while
lowering blood sugar, triglycerides and bad cholesterol.
amount of fiber in the diet is 25-35 grams per day.
As a general
guideline, there are: 2-3 grams per average serving of fruit,
vegetable, raw nut, or whole grain; 5-6 grams per serving
of super vegetable such as broccoli, cauliflower, cabbage, kale,
etc., and some whole grains; and 9-10 grams per serving of
dried beans (cooked, of course).
refined grains, sugar, meat and dairy are not included above. They
do not contain fiber. Calculate what you are consuming in an average
day. If you are like the average American, you are probably getting
around 10 grams of fiber per day. Try to increase your fiber intake
by increasing your servings of fiber rich foods. If you cannot get
enough fiber through your diet, I recommend supplementing.
I prefer natural
supplements without sweeteners and artificial ingredients. When
supplementing, work up to your optimal fiber intake gradually. Additional
fiber will help to clean your digestive tract which sometimes releases
gas. Increase fiber in increments of 2-5 grams. Give your body about
7-10 days to adjust to this level before you increase again.
many good fiber supplements to choose from. I like plain old psyllium.
It is inexpensive and comes in either bulk form for mixing in juice
or water or in capsules. The more sophisticated forms of fiber include
multiple forms of fiber along with enzymes, probiotics, colon cleansing
herbs and super green foods. It is important to find one that you
like and will use.
fiber, be sure to drink plenty of fresh water. Also, when increasing
fiber, you may not be as hungry. Pay attention to this sign. Your
body may want time to clean a little. Eating lightly during this
time will help your body do its housekeeping.
August 21, 2012
Durst owns The
Green House, a vitamin, herb and health food store in Mason,
© 2012 Margaret
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