To function normally, the large intestine requires two nutrients: fiber and water. Fiber is one of the most neglected nutrients. As a result, we live in a constipated society. Most diets provide only 12 g of fiber. No wonder the average “transit time” is one week! For good health, the colon requires 25-50 g of fiber daily. Early signs of unhealthy conditions in the bowels include bloating and gas, dark, dry stool and painful defecation, migraine headaches, and acne on the chin, chest or back. Besides being an effective antidote to constipation, eating high-fiber foods is a low-cal way to fill your stomach. Being regular, by the way, means a “daily bowel movement”

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Here are some top picks for fiber:

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Many of us assume our fiber intake is adequate if bread and pasta are part of our diet, but the refining of grains strips away most of the fiber – and most vitamins and minerals too. The whole grain – bran, germ, and endosperm – provides much more than fiber, including B vitamins, antioxidants, vitamins and minerals. White bread has only 7% of the vitamin E and 13% of vitamin B6 found in 100% whole wheat bread. Many breads list enriched white flour as the first ingredient and add fiber (like bran or flax). Read labels to ensure your bread is made from the whole grain. This should be listed as the first ingredient.

If your body functions best on a low-starch menu, supplemental fiber is available in many forms. The best option is ground flax seed (or flax meal). One to four tablespoons sprinkled into hot or cold cereal, over salad, in a smoothie, or even just mixed with water will not only gently ‘exfoliate’ your colon wall and provide bulk for stool, but the soluble fibers bind to cholesterol, fat, xenoestrogens, and other toxins in your digestive system, removing them with your stool. Another option is psyllium husks or hulls. Ground flax and psyllium can be found at most drug and health food stores.

Liquid chlorophyll added to drinking water helps to loosen up the muscles of your colon. Chlorophyll is rich in magnesium, a natural and safe muscle relaxant. Add one teaspoon to a glass of water.

• Remember to introduce fiber into your diet gradually.

• Too much at once may cause bloating and discomfort.

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S O M E     F I B E R    F A C T S

• Fiber promotes intestinal regularity and health.

• Fiber can help lower cholesterol and body fat by absorbing fat and cholesterol from food.

• Fiber reduces the amount of food you eat and helps you feel full for a longer period of time.

• A high fiber diet lowers the risk of many diseases, most notably heart disease, diabetes, high blood pressure, obesity, and certain cancers.