Beat Constipation With Food, Not Drugs

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Unfortunately, the typical American diet is sadly devoid of fiber. And if you’re one of the millions of people who suffer from gas, constipation, and bloating the lack of fiber could be placing your health in risk.

Not eating enough fiber could be the catalyst to many serious diseases such asheart disease, cancer, and diabetes.

The good news is that if you increase the fiber in your diet you not only feel better…you’ll sleep better…you’ll have more energy…and you’ll live longer. That’s not such a bad deal for a small change in how you eat.

But let me remind you that not all fiber is created equal. And just resorting t0 swallowing a fiber pill regularly might not be such a great idea. That’s because your body craves real fiber from real food.

Different Fiber Does Different Things

There are two primary sources of fiber. They are soluble and insoluble. They both play a crucial role in your good health.

Soluble fiber forms a gel when it mixes with water. Insoluble fiber doesn’t.

Let’s look at insoluble fiber first. Think of it as a scrubbing brush for your digestive system. It passes through your colon without undergoing much change. It helps to move waste out of your body quicker. This helps to keep your body’s pH levels in proper balance. It provides a number of other health benefits, too.

Insoluble fibers helps you to maintain a healthy weight. In fact, the rise in obesity in this country tracks closely with the decline in fiber consumption. A high fiber diet is proven to promote weight loss.[i]

Insoluble fiber also helps reduce the risk of colon cancer. In one Japanese study, the participants who had the highest intake of insoluble fiber reduced the risk of colon cancer by 35% when compared to those with the lowest intake.[ii]

Soluble fiber plays a different role. When it forms a gel, it bonds with certain parts of foods. In the process, it helps to lower your LDL cholesterol levels. It also makes the sugars in food release more slowly, which can help with insulin resistance and diabetes.

In one study, an increase in soluble fiber improved the overall lipid profile of patients. It improved cholesterol ratio levels and reduced other risk factors, as well.[iii] Other studies have shown that soluble fiber lowers total cholesterol, triglycerides, and fasting blood sugar. It also raises HDL cholesterol. Overall, it has a profound affect on heart disease risk factors.[iv]

The Best Foods to Boost Your Fiber Intake

When it comes to getting more fiber in your diet, I recommend you focus on fruits, vegetables, nuts, seeds, and beans.

The best sources of insoluble fiber are root vegetables like carrots and turnips, dark leafy greens, green beans, fruits that you eat with the skins on, and seeds and nuts. The best sources of soluble fiber are fruits, vegetables and nuts. Flaxseeds are also good.

By eating more fiber, you’ll see immediate results in how you feel and you’ll promote your long-term health, too.

About Dr. Rosenberg

Dr. Mark A. Rosenberg, MD
Dr. Mark Rosenberg received his doctorate from Georgetown University School of Medicine in 1988 and has been involved with drug research since 1991. With numerous certifications in several different fields of medicine, psychology, healthy aging and fitness, Dr. Rosenberg has a wide breadth of experience in both the public and private sector with particular expertise in both the mechanism of cancer treatment failure and in treating obesity. He currently is researching new compounds to treat cancer and obesity, including receiving approval status for an investigational new drug that works with chemotherapy and a patent pending for an oral appetite suppressant.

He is currently President of the Institute for Healthy Aging, Program Director of the Integrative Cancer Fellowship, and Chief Medical Officer of Rose Pharmaceuticals.

His work has been published in various trade and academic journals. In addition to his many medical certifications, he also personally committed to physical fitness and is a certified physical fitness trainer.

  • Yam Erez

    Beat constipation with neither food nor drugs: Poop squatting, as nature meant us to. Bonuses: gently stretches the vertebrae, helping to prevent back problems; it uses the same muscles women use to give birth, so women who squat have shorter, easier births.