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So by now you should have picked up on the fact that environmental toxins can harm the GUT MICROBIOME.  Any upset to the gut microbiome can impair the activity of cellular helpers called bile acid transporters, which then reduces the elimination of these toxins, possibly worsening overall body toxicity. The good news is that fibre may play a role in reducing any damage!

You already know that, one way that fibre helps move toxins from the body is simply by binding to BILE to brush them from the body.

Fat-soluble toxins and heavy metals (often stored in fat tissue) are more likely to be eliminated this way since they will be bound up in bile. Some toxins may also bind directly to fibre rather than bile for elimination (listen to expert talks on the website ;)!

Much of our body’s oestrogen is metabolised in the gut. A diet low in fibre can cause oestrogen levels to be higher, as fibre helps to clear excess oestrogen out of the body,Both females and males can have excess oestrogen and thereby change the delicate relation between progesterone and oestrogen. In females, it often happens in midlife and in women with polycystic ovary syndrome (PCOS), and it can cause symptoms like bloating, irregular menstrual cycles, and breast tenderness.

So as you can read, it is important to maintain a proper functioning elimination route for your waste, including environmental toxins, the toxic by-products of certain pathogenic (bad) bacteria in the gut, and endogenous waste such as hormones and metabolic waste.

Ultimately, consuming fibre from a variety of fibre sources, including both soluble and insoluble and fermentable and non-fermentable, will ensure you have a variety to aid in elimination and protect your gut microbiome from any negative impact from toxins.

So, in what ratio should you consume the different fibres? As with most things, the exact ratio and combination will change from person to person.

General Recommendations for Fibre

  • 30– 35 g per day for adults
  • Build up slowly, especially if taking a supplemental form or prebiotic fibres, etc.
  • Don’t forget to drink plenty of water and other fluids to help with moving things through your intestines
  • Fibre, even from supplemental forms, is relatively safe. The biggest side effect is bowel tolerance, usually an increase in flatulence. Working slowly to build up bowel tolerance helps to reduce any negative side effects.

Also the amount of times you eat a day can affect bowel movement:

Are you eating small frequent meals rather than two or three consolidated meals? A great way to stimulate the colon to get moving is by natural signalling called gastrocolic reflux (GCR). GCR is a messaging system which tells the colon to empty as more food is coming down the pipeline. This causes the colon to start clearing out space for the new food consumed. When you are eating small meals, however, this signalling system does not get triggered and you end up constipated. Eating two or three more sizeable meals per day instead of grazing will likely get your colon moving more regularly.

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