Fiber is a key element in intestinal health and TOTAL HEALTH. Dietary fibers are either soluble or insoluble, with most plant sources containing a mixture of both types. Fiber is available in many foods, especially fruits and vegetables, with some plant material containing very high levels of fiber, such as flaxseed, glucomannan, beta glucans, cocomut fiber, gum arabic, rice bran and apple pectin, among others. Fiber increases the “good bacteria” in the intestinal tract and produces butyric acid, a short chain fatty acid which is manufactured by the intestines through bacterial fermentation of fiber and is necessary for the healthy maintenance of the intestinal wall. Butyric acid is the main energy source for the colon epithelial cells and helps repair and regenerate damaged cells. Fiber softens stools and decreases transit time, guarding against constipation while at the same time being beneficial for diarrhea. Fiber also exercises the colon wall as well, preventing inflammatory pouches and and a “lazy” colon.

The colon is a major elimination pathway for toxins, and supporting the colon with fiber helps both toxin binding and toxin removal, in the elimination process. Fiber is useful in detox protocols to flush toxic waste from the body. Ridding the body of excess toxic waste helps to maximize efficiency of all biochemical processes, maintaining general health and well-being. Most health organizations recommend increasing the fiber intake in the diet for optimal health.

Fiber slows gastric emptying, and it is helpful for blood sugar regulation and healthy cholesterol/triglyceride levels. Fiber can beneficially influence satiety, which is important in the support of weight balance. Fiber binds excess estrogen for removal, and many female complaints are due to estrogen dominance. Whether pre- or post-menopausal, fiber is beneficial for female hormonal balance. All colon conditions can usually be addressed with fiber support as a beneficial addition, however, it is important to note that even though fiber is important for colon health, if the colon is actively inflamed, such as with Inflammatory Bowel Syndrome, it is best to rest the gut with protein powders during those active bouts.

Inulin is a form of soluble fiber and is categorized as a prebiotic, which means that it promotes the growth of good bacteria in the gut (probiotics). There is evidence that inulin may increase calcium and magnesium absorption (1,2).

Rice Bran contains a high level of dietary fibers such as beta-glucan, pectin and gum. Constituents of these fibers include tocotrienols (a natural fraction of vitamin E), gamma-oryzanol and beta-sitosterol; all these ingredients have been noted to have a positive correlation to the lipid profile (cholesterol) (3).

Coconut Fiber is full of lignans and cellulose, with many health properties; indeed, some varieties of coconut have even been demonstrated to have “antinociceptive (analgesic) and anti-inflammatory activities which confirm the popular use of this plant” (4).

Flax Seed is used to provide bulk and counteract constipation because of its dietary fiber content (5). A 2009 study in the American Journal of Clinical Nutrition reported that flax seeds may lower cholesterol levels, especially in women (6). Other studies suggest that flax seeds may be beneficial in other conditions as well, including stabilization of blood-sugar levels (7).

Apple Pectin is a soluble fiber that acts as a digestive aid and intestinal regulator. It slows gastric emptying, which is good for blood sugar and healthy cholesterol levels, and helps remove unwanted toxins from the colon. A research article published in Carcinogenesis, Apr 2010, describes a fraction of apple pectin as “highly effective against intestinal toxicities”, and “active against inflammation”, and reported that it “may be useful for treatment of colitis” (8). Yet another 2010 study, in Anaerobe, pointed out that apple pectin is one of the effective apple components improving the large intestine environment (9). Apple pectin is believed to increase the absorption capacity of the small intestine, and in fact has been shown to increase levels of quercetin, a powerful plant bioflavonoid (10).

Acacia Gum is a natural gum taken from two species of the acacia tree. It is a fiber that has pro-absorptive and antimicrobial properties (11).

Freeze Dried Apple: Both apple fiber and gum arabic lowered total and low-density lipoprotein cholesterol (LDL-C) in men with moderately high cholesterol levels (12).

Chia Seed is rich in omega-3 fatty acids and amino acids, and contains significant levels of antioxidants and dietary fiber (mostly soluble). The antioxidants include caffeic acids, myricetin, quercetin, and kaempferol flavonols. A systematic review showed that “the available human and non-human studies show possible effectiveness for allergies, angina, athletic performance enhancement, coronary heart disease (CHD), heart attack, hormonal/endocrine disorders, hyperlipidemia, hypertension, stroke, and vasodilatation” (13). Some evidence also suggests possible anticoagulant and antiviral effects of chia (14).

Glucomannan is a water-soluble dietary fiber derived from konjac root and has the highest molecular weight and strongest viscosity among any dietary fiber known to science. Glucomannan can absorb up to 200 times its weight in water, which is one of the ways it increases bulk and slows insulin response. It promoted bowel movement and improved colonic ecology in constipated adults in a placebo-controlled, diet-controlled trial (15).

Natural Banana – bananas are high in fiber, potassium and phosphorus, and contain other vitamins and minerals as well. Banana is also a good source of healthful flavonoids and pre-biotics (16).
Spirulina is green, full of fiber, vitamins and minerals, has high anti-oxidant capacity and has been extensively researched. 2010 studies show that spirulina is helpful for inflammation, cholesterol, and toxic assault, amongst other health benefits (17). Spirulina has been proven to be, “effective to treat certain allergies, anemia, hepatotoxicity, viral and cardiovascular diseases, hyperglycemia, hyperlipidemia, immunodeficiency, and inflammatory processes, among others” (18). These activities are attributed to some of the components in spirulina, including an isolated complex called Ca-Spirulan.

Beta Glucans are not only high in fiber and well-known for being soluble fiber supplements, they lower bad cholesterol and raise good cholesterol (19). Beta glucans increase the phagocytosis of antigens (20) which is one of the ways in which it modulates the immune system. In fact, beta glucans have “been shown to enhance the envelopment and digestion (phagocytosis) of pathogenic microorganisms that cause infectious disease” (21), and positively affect the immune cascade, especially T cells, B cells and dendritic cells (22).

Agave Nectar (real nectar) a raw natural sweetener.

Dosage: One tablet three times per day, unless otherwise recommended (such as a bowel cleanse). It is important to drink plenty of filtered water with fiber supplements.

Contraindications: Acute stages of inflammatory bowel disease. High fiber may slow absorption of some drugs; take the supplement away from the drug by several hours.

Total Fiber is for you, your family and your patients. It is easy to take and removes all of the old reasons you did not get enough fiber.

Health and Happiness from the Wellness Team of Nutri-West/Brimhall!

John W Brimhall, BA, BS, DC, FIAMA, DIBAK