CAT | Fiber Supplements
Do you suffer from occasional constipation? What does it really mean to be constipated? And can occasional constipation impact your overall health? All of these are important questions to ask. Occasional constipation slows down food transit time and allows undigested food to remain in the colon longer. The putrefied material then releases harmful toxins, which can enter the bloodstream through the intestinal wall.
So Just what is Occasional Constipation?
Occasional constipation is often defined as having infrequent bowel movements with stools that are typically hard, dry and difficult to eliminate. You may even experience some cramping and bloating. While many factors can lead to the development of constipation, the following are some of the most common:
- Diet: Because a diet that consists of too many refined sugars, starches and processed foods can lead to constipation, eating plenty of fiber-rich, non-starchy foods that are low in sugar is an important part of maintaining healthy bowel movements.
- Lack of exercise: Exercise triggers the lymphatic flow that helps stimulate peristalsis (the natural muscle contractions that move food through the intestines and help ease elimination).
- Changes in routine: Changes in normal daily activity can often throw off your internal schedule, which can affect your bowel movements and lead to occasional constipation.
- Lack of time: Although taking the time to eliminate regularly is an important part of good bowel health, many people simply don’t do it. Try setting aside time in your day to go to the bathroom, even it means setting the alarm a bit earlier.
3 Simple Steps for Natural Relief
Follow this easy 3-step approach to achieve at least one healthy bowel movement every day.‡
- HYDRATE the Colon
Properly hydrating the colon will promote regular peristalsis. Drink plenty of water and use hydrating minerals such as magnesium hydroxide and gentle (laxative) herbs such as cape aloe and rhubarb to assist with natural bowel movements.‡
- ADD BULK with Fiber
A healthy colon requires bulk in order to eliminate regularly, and fiber can help provide that bulk.‡ Many people do not consume enough fiber through diet alone. A flax-based fiber supplement is ideal for promoting at least one healthy daily bowel movement because it provides a better balance of soluble and insoluble fiber.‡ Avoid fibers that could be binding, such as psyllium, as they can leave the colon dehydrated and in turn reduce peristalsis.
- LUBRICATE with Oils
To achieve bowel regularity and a healthy elimination schedule, it is critical to keep the colon lubricated. Beneficial oils such as Omega-3 and Omega-6 fats from fish oil, flax oil and borage oil help in providing the necessary lubrication for smooth and gentle bowel elimination.‡
Everyone knows fiber supports digestive health and is great for helping to keep you regular, but really that’s just the tip of the iceberg.‡ A diet high in fiber is good for your whole body, and in fact studies have shown that a high-fiber diet offers the following benefits:
- Helps maintain healthy cholesterol levels‡
- Supports normal blood sugar‡
- Promotes cardiovascular health‡
- Helps remove toxins and waste‡
- Curbs appetite by helping you feel full‡
Now for the bad news: according to the National Institutes of Health, Americans aren’t getting nearly enough fiber—on average only 10 to 15 grams per day.
Add More Fiber with the Love Your Heart Eating Plan
Foods high in fiber are encouraged in Brenda Watson’s Love Your Heart Eating Plan because fiber is a type of carbohydrate that is not digested by enzymes in the digestive tract. High-fiber foods decrease the absorption of carbs after a meal, in turn helping to control blood sugar and insulin response to carbohydrates.
Brenda recommends eating 35 grams of fiber daily from plenty of non-starchy vegetables and low-sugar fruits. The addition of a fiber supplement is also a great way to ensure you get enough fiber each day;‡ just be sure to look for a supplement that is:
- Made with natural and organically grown ingredients
- Made with lignan-rich flax fiber, soluble acacia fiber or natural chia seed
Psyllium-free to prevent cramping, gas and/or bloating