Fibre

We are 6 days into the programme.  Has anyone had any “die off” symptoms such as headaches, rashes, and lacking energy?  This is very usual and will pass.

I finished yesterday´s daily blog by stating that daily pooping (2-3 times is great!) is important for the final stage of detoxification, called ELIMINATION.

It is in this step of elimination that fibre becomes a vital player.

There are many reasons for including fibre in your diet to improve your health. However, more research is pointing to the differences among the different fibres, which may just mean that it is important to think about what type of fibre you consume…as well as ensuring you consume a variety so you really do benefit from all the possible health benefits, including aiding in the elimination of toxins.

A simple definition of fibre is a carbohydrate that humans cannot digest, but our gut microbiome can break down some types (read on……)

Although it may not be broken down and absorbed for nutrients, it does play a key role—actually several—in health and wellness. Plant foods (including fruits, vegetables, beans, legumes, whole grains, seeds, and nuts) contain fibre, although there is not just one singular type of fiber. Fibre can be broken down into two main categories:

Additional fibre classifications include fermentable or non-fermentable as well as viscous or non-viscous. The fermentable and non-fermentable categories address whether the commensal bacteria in your gut use the fiber as a fuel source or not.

Both soluble and insoluble fibers can be used as fuel sources, although it is more common in soluble fibers. Viscous and non viscous refers to the thickness of the gel-like substance formed from water and soluble fiber. The more viscous, the longer it sits in the gut, which further aids in slowing down digestion so you maintain feeling full longer.

A key role of fibre is to aid in the elimination of toxins. It does this in a few different ways. One way is simply by binding to bile to remove them from the body. Fat-soluble toxins are more likely to be eliminated this way since they will be bound up in bile. Fibre also aids in the elimination of heavy metals through directly binding to them and then moving them through the system and out of the body. Other toxins may also bind directly to fibre rather than bile for elimination.

In today’s world, there is an array of environmental toxins we are exposed to that can cause oxidative stress and other harmful effects upon the body.  Although some people do not present with any negative side effects of this exposure, other people quickly find they reach their toxic burden limit. In addition to the direct health impact of environmental toxins, they also can harm the gut microbiome, another reason why fibre may play a role in reducing their effects.

No matter where you fall on this spectrum, it is important to maintain a proper functioning elimination route for your waste, including environmental toxins, endotoxins (the toxic byproducts of certain pathogenic bacteria in the gut), and endogenous waste (toxins produced internally such as hormones and metabolic waste).

A few common toxins in today’s world include:

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

They may even work synergistically to enhance your detoxification capabilities.

Store them in the refrigerator away from soft fruits and vegetables.