The Role of Fiber in Colon Cleansing

The basics…
The use of fiber in a well-balanced diet is essential to proper colon health.  A healthy colon functions by getting rid of waste quickly and not letting it build up and putrefy.  Fiber is the parts of fruit, vegetables, grains and skin that cannot be digested when you eat food.  It assists the colon in two different ways.  First, soluble fiber forms a gel-like material that is broken down in the colon by different bacterium.  This gel helps aid in the elimination of wastes, as well as keeping the cell walls of the colon in good condition.   Second, insoluble fiber has great water retention properties, making it a natural laxative.  Because the colon can absorb large amounts of water, this type of fiber aids in the formation of waste and in the speed in which it is processed through the body.  Both types of fiber provide bulk for the colon and are important for intestine regularity; however there are many additional benefits that can be derived from the effects of soluble fiber on the digestive system and on cholesterol. 

Toxins within the colon are absorbed by the blood and brought to the liver for detoxification.  If there are too many toxins in the liver, it can become overloaded and many problems can result.  Skin problems and fatigue are two very common results of a toxic colon.  If the colon does not have enough fiber, it can cause serious issues of constipation and irregularity.  Another danger with a low intake of fiber is that it can increase the potential for colon cancer due to the fact that cancer-causing agents remain in the body for long periods of time.  

Dietary fiber is widely accepted as playing a very significant role in alleviating numerous bowel disorders, but Americans rarely eat enough recommended fiber on a daily basis.  Most Americans get less than 10 grams of fiber per day in their diets.  The USDA suggests a fiber consumption of 20 to 45 grams per day for an adult. 

What is psyllium and why is it so important?
Psyllium is a natural, water-soluble fiber which comes from the extraction of the husks of blond psyllium seeds (plantago ovata).  It is part of a class of soluble fibers that are referred to as mucilages.  Mucilages, which retain water, are usually rather thick and jelly-like in nature.  The water soluble fibers like psyllium, apple pectin, oat bran and guar gum have been known to have the ability to lower blood cholesterol levels.  This is because of the ability of water soluble fiber to increase the excretion of cholesterol through the bowel, to inhibit its synthesis in the liver and to bind and absorb bile acids in the intestine.  The other type of fiber, insoluble fiber is found in wheat bran and has not exhibited the same success in lowering cholesterol as have the water soluble fibers. 

Psyllium and other fibers that are similar to psyllium are used to combat a variety of digestive problems such as constipation, diarrhea, diverticulitis and colitis.  It is even a preventative measure against colon cancer.  A diet that contains mostly meats, fats and sugar that is also low in fiber slows down the amount of time it takes for the food that was digested to be passed as a bowel movement.  This is called transit time and can range from two days to nearly a week.  The most healthy transit time is about 10-24 hours and a slow transit time allows for more of an opportunity for bacterial putrefaction.  With increased putrefaction, the colon is exposed to a lot of carcinogenic substances that can lead to cancer.

The amazing effects that dietary fiber has on intestinal transit time are consequences of its stool bulking and softening properties.  A stool that is larger, bulkier and softer moves through the intestine more easily and quickly and thus requires less pressure to be expelled.  This applies less pressure to the intestinal wall and prevents the creation of pockets in the intestine.  Pockets in the intestine can lead to diverticular disease and also contributes to hemorrhoids and varicose veins. 
The bulking effect of psyllium also works to rid the colon of toxic substances, including heavy metals.  It acts like a sponge to soak heavy metals off the walls of the intestine and can also decrease hunger when taken with a meal.

Psyllium and other sources of water soluble fiber can also be useful in some cases of diarrhea.  In those specific instances, it acts to slow down too rapid a transit time.  Fiber seems to stabilize bowel movements and is often used in cases where diarrhea and constipation problems are alternating.  Another great effect of psyllium is that it encourages the growth of healthful, “friendly” intestinal bacteria such as Lactobacillus, acidophilus and bifidobacteria.  All these bacteria are essential in regulating bowel movements.

At first, when one adds psyllium to the diet, there may be a slight uncomfortable feeling of being very full or needing to have a bowel movement as the fiber expands in the intestine.  This feeling usually only lasts until a bowel movement is passed.  There are several popular psyllium-containing bulk laxatives on the market today which contain flaxseed, marshmallow, or slippery elm to enhance the effect.  Check the labels because sugar and a host of other chemicals may have been added to increase the effects of the laxative and to make it cheaper for sale. 

The average recommended dose for psyllium and fiber products is about one or two tablespoons with a meal, once or twice daily.  One or two glasses of water should also be taken with each dose.  Stimulant laxatives tend to create an immediate and sometimes violent response, but the positive effects of psyllium on constipation are usually much more gradual and a change can take up to a few weeks to be noticed.  When a change is felt, it is a result of an actual toning of the bowels, rather than simply the need to purge them.