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:
are the shells of psyllium seeds and are an excellent source of soluble fiber with more than eight times as much soluble fiber as oat bran. Psyllium helps with regular elimination, has a mild laxative effect and is not harsh like wheat bran. Studies show that soluble fibers like psyllium provide cholesterol benefits when combined with a lowfat diet and exercise. Try Fitness Labs Psyllium Husks Powder which provides 3 grams of fiber per teaspoon, or Lindberg Psyllium Husks which provides 4 grams of fiber per tablespoon. Add psyllium to water or juice, stir and drink quickly, as this thickens up quickly. 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 promoting weight loss.
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.*
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.
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.
Copyright 2013, Lindberg Nutrition.
Reprinted with permission.