Our modern, refined, low-fiber diet can lead to a slow, clogged colon where toxic gunk like preservatives, pesticides or undigested food can build up. Consuming healthy types of fiber can speed up a slow colon, help eliminate toxins, add bulk to your stool and prevent harmful straining during bowel movements. Consume at least 25-35 grams of fiber and have several bowel movements a day.
Here are a few of our favorite fibers
Psyllium husks come from the covering of seeds grown on the Plantago ovata plant. This portion of the plant is almost all soluble fiber -- the type of fiber that provides the majority of health benefits. It works by absorbing up to 50 times its weight in water, helping create bulkier, softer stools that pass more quickly through the colon, which helps ease occasional constipation.*
Psyllium is rich in the gelatinous, water-absorbing substance called mucilage. Since it has the ability to absorb 10-50 times its weight in water, it contributes to a subjective feeling of fullness. Studies show it may help reduce the consumption of fat and calories, and may contribute to weight loss.*
Fitness Labs and Lindberg Psyllium Husks are pure and have nothing else added. Most drug store brands of psyllium contain sugars, artificial sweeteners and artificial colors to make it taste good.
Try Fitness Labs Psyllium Husks Powder which provides 3 grams of fiber per teaspoon. Or, try Lindberg Psyllium Husks which provides 4 grams of fiber per tablespoon.
To maximize it's water-absorbing properties, mix quickly and drink psyllium husks with plenty of water or juice, as this thickens up quickly. Take daily either in the morning, evening or between meals and drink plenty of water throughout the day.
Lindberg Super Colon Health contains psyllium, fiber, prebiotics and probiotics for those looking for a complete formula designed to support a healthy colon and maintain regularity.* Psyllium husks, oat bran and apple pectin help sweep waste out of the colon.* Plant-sourced prebiotics from beta-glucan soluble fiber, red beet and inulin create a healthy "matrix" for probiotic bacteria to flourish.*
fiber comes from the konjac root and has been studied for
Taken before meals, glucomannan absorbs huge amounts of water, providing bulk to your system. You feel full with less food and find it easier to eat less.
Glucomannan then slows the release of food calories into your system, minimizing the caloric impact of meals on your metabolism. Fitness Labs Fiber Diet
contains 500 mg of glucomannan. Also try Lindberg Glucomannan Fiber 500 mg
which helps support weight loss.* This 100% soluble dietary fiber comes from the konjac root which absorbs water, and apple and grapefruit pectins have been added to provide additional benefits. It helps carry moisture through the bowel and moderates insulin and glucose surge from meals.*Flax Seeds or Powder
is an excellent source of both soluble and insoluble fiber. It’s also a source of nutritious omega-3 fatty acids, protein, trace minerals and amino acids. A versatile food ingredient, it can be baked into foods, sprinkled on cottage cheese, oatmeal, yogurt, or mashed potatoes or used in smoothies. Try Barlean's Forti-Flax
or Spectrum Naturals Organic Ground Flaxseed
. Chia Seeds
The people of the ancient Aztec and Mayan empires revered chia seeds as vital nourishment.
It is a nutrient-dense super seed with a high fiber content -- approximately 5g per serving. Chia seed
is the richest known vegetable source of omega-3 fatty acids. It contains antioxidants, calcium, iron and is a better protein source than beans or soy. Chia's pleasant, nutty flavor is a perfect addition to beverages, soups, sauces, casseroles or baked goods. No need to soak -- just sprinkle these tiny seeds on cereal, yogurt or salads. Try Nutiva Organic Chia Seeds
or Renew Life Ultimate CHIAlife
. Also consider a blend of super seeds like Garden of Life Super Seed
which is a powerful whole food formula which contains flax seed meal, chia seed sprouted grains, seeds, legumes and more! Gums and Pectins
Gums and pectins are soluble fibers that add bulk to your system, safely promoting healthy elimination. Gums and pectins are part of popular formulas like Lindberg Super Fiber Tabs
. This formula contains oat fiber, guar gum and psyllium husks.
Alfalfa has been used as not only a source of fiber, but as a rich source of minerals and nutrients since the tap roots can reach hundreds of feet into the soil to draw up important minerals. Lindberg Alfalfa Leaf
is made from young, freshly harvested plants.
Alfalfa tablets are a convenient source of many vitamins, minerals, chlorophyll and fiber. It's been traditionally used to support optimal joint and colon health, as well as helping to maintain regular bowel movements.* Click here to find a wide variety of dietary fibers!
Copyright 2014, Lindberg Nutrition.
Reprinted with permission.