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Important Note: You are encouraged to seek the advice of a competent medical professional
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Monday, January 5, 2015
Michael B. Shacter MD The Schachter Center for Complementary Medicine, centrally located in Rockland County, NY
Saturday, January 3, 2015
Which Dietary Factors Affect Breast Cancer Most?
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American Institute for Cancer Research recommendation compliance associated not only with cancer prevention and survival but less heart and respiratory disease mortality and a longer lifespan.
View Transcript
Sources Cited
Acknowledgments
Topics
Doctor's Note
Why do plant-based diets appear to lower the risk of cancer? A number of fascinating mechanisms:
- Anti-Angiogenesis: Cutting Off Tumor Supply Lines
- Ex Vivo Cancer Proliferation Bioassay
- Starving Cancer with Methionine Restriction
- Prevent Cancer From Going on TOR
Specific to breast cancer:
- Broccoli vs. Breast Cancer Stem Cells
- Why Do Asian Women Have Less Breast Cancer?
- Flaxseeds & Breast Cancer Prevention
- Breast Cancer vs. Mushrooms
- Preventing Breast Cancer by Any Greens Necessary
- Tree Nuts or Peanuts for Breast Cancer Prevention?
- Estrogenic Cooked Meat Carcinogens
- Fiber vs. Breast Cancer
Though plant-based beverages may be harmful: Breast Cancer and Alcohol: How Much Is Safe?
In terms of foods associated with breast cancer survival, see:
- Breast Cancer Survival Vegetable
- BRCA Breast Cancer Genes and Soy
- Flaxseeds & Breast Cancer Survival: Clinical Evidence
If you haven't yet, you can subscribe to my videos for free by clicking here.
Why Turmeric May Be The Vegetarian's Best Friend
Posted on: Saturday, January 3rd 2015 at 5:00 am
Written By: Sayer Ji, Founder
The world's most extensively researched spice continues to prove itself capable of remarkable therapeutic properties, with the latest study showing it may compensate for one of the plant-based diet's most heavily debated shortcomings: DHA omega-3 fatty acid deficiency.
Turmeric May Boost Vegetarian Brain’s Omega-3 (DHA) Levels, NIH Research Reveals
A fascinating new study on the golden-hued polyphenol found in turmeric root known as curcumin reveals a new mechanism by which this extensively studied phytocompound may alleviate cognitive disorders, especially in vegetarians and vegans.
In the National Institutes of Health funded study titled, "Curcumin boosts DHA in the brain: Implications for the prevention of anxiety disorders," researchers found that curcumin enhances the biosynthesis of the essential fatty acid docosahexaenoic acid (DHA) in the rat brain. DHA deficiency is quite common and can have a wide range of adverse consequences to the optimal functioning of the brain. If this animal study's results are applicable to human physiology and metabolism, it may contribute significantly to validating the role of vegetarianism or a more plant-centric diet in human nutrition.
Curcumin has been the subject of over 7,000 published studies in the past 45 years, over 1500 of which can be found on the GreenMedInfo.com database showing its potential therapeutic value in over 600 health conditions, making it possibly the world's most important herbal compound.
According to the study,
"Docosahexaenoic acid (DHA, C22: 6n-30) is the most prevalent omega 3 (n-3) fatty acid in brain tissue, and its deficiency is linked to several neurocognitive disorders such as anxiety-like behavior [1, 2], Alzheimer's disease [3], major depressive disorder [4], schizophrenia [5] with psychosis [6] and impaired attention [7, 8]. Extensive reports using rodent models have identified that deficiency of DHA during growth and development causes significant learning and memory impairments [2, 9-12]. In addition to being critical for brain development [13-17] dietary DHA is particularly important during challenging situations such as aging [18-21], or brain injury [22, 23]. Notably, low levels of DHA are associated with generalized anxiety [4] and supplementation with DHA has been shown to have anxiolytic effects [24-27]. Thus, n-3 fatty acids play a critical role in brain health and the overall prevention of cognitive disease."
Mammals must either consume DHA from animal sources (e.g. wild fish, grass fed meat) or synthesize it from plant-based omega-3 fatty acid precursors such as α-linolenic acid, as commonly found in sunflower, flaxseed or soybean oil. DHA synthesis occurs primarily in the liver, with the brain capable of producing only a limited quantity. Vegetarians and vegans generally have reduced blood plasma levels of DHA compared to omnivores. And yet, despite the low levels of DHA in a plant-based diet the researchers pointed out: "[M]any populations thrive on an entirely plant based diet and are able to obtain adequate levels of DHA to support cognitive development and plasticity." Because of this seeming contradiction the researchers hypothesized that other food components in the vegetarian diet "might enhance the conversion of DHA from n-3 precursors." They also noted that animal studies showing cognitive impairment associated with DHA deficiency is not congruent with human data reporting the normal cognitive abilities of vegetarians. This discrepancy lead them to conduct their investigation with the purpose of determining "whether components commonly consumed in traditional vegetarian diets could enhance DHA content in the brain and the synthesis of DHA from plant-based sources."
The study revealed three principal findings:
- Curcumin enhances the synthesis of DHA from its precursor, α-linolenic acid (C18: 3n-3; ALA) and elevates levels of enzymes involved in the synthesis of DHA such as FADS2 and elongase 2 in both liver and brain tissue
- Curcumin increases DHA synthesis in the liver
- Treatment with curcumin and ALA resulted in elevations in brain DHA and were associated with reduced anxiety-like behavior in rodents
They concluded their study with the following summary:
"Taken together, these data suggest that curcumin enhances DHA synthesis, resulting in elevated brain DHA content. These findings have important implications for human health and the prevention of cognitive disease, particularly for populations eating a plant-based diet or who do not consume fish, a primary source of DHA, since DHA is essential for brain function and its deficiency is implicated in many types of neurological disorders."
The researchers pointed out that the observed curcumin-induced increases in DHA levels may be an indirect result of reduced oxidative stress and anti-inflammatory properties of curcumin:
"For example, oxidative stress is inversely related to liver FASD2 and Δ5 desaturase activities [enzymes involved in DHA synthesis] and it has been hypothesized that reduction in plasma antioxidant activity may promote the direct inactivation or reduced expression of liver FASD2 [110]. Thus, the effect of curcumin on levels of FASD2 may be indirectly related to its antioxidant properties."
Discussion
This study has significant implications for the ongoing debate between those in the ancestral nutrition (e.g. Paleo diet) versus plant-based (e.g. vegan) philosophical camps. According to prevalent beliefs regarding our recent evolutionary history as hunter-and-gatherers, interrupted only 10,000 years ago during the transition from the Paleolithic (Stone Age) to Neolithic cultural modes, we require a certain amount and type of animal food in order thrive. If this new research is found to be relevant to human nutrition, our suboptimal genetic potential to convert plant derived omega-3 fats to DHA may be mitigated or compensated for with the use of special 'plant allies' such as turmeric. Indeed, a growing body of research now indicates that many of our supposed genetic limitations are compensated for epigenetically through microbes in our body that help us to generate vitamins, fatty acids, enzymes, immune compounds, neurotransmitters, etc., which our eukaryotic cells alone are incapable of meeting the sufficient demand for. Ultimately, this research sheds light on just how little we still know about our metabolic needs and capabilities and the profound complementarity and dialog that occurs between the animal and plant kingdoms in the realm of nutrition – a field of study still in its infancy.
Top 12 Herbs That Improve Your Heart Health
Top 12 Herbs That Improve Your Heart HealthTop 12 Herbs That Improve Your Heart Health
Herbs can be beneficial for many aspects of health. They are one of the best things that you can do for your heart.
Cardiovascular disease is the number one killer in America. There is evidence that heart diseases can be prevented and even reversed. Several herbs and supplements can benefit in the fight against atherosclerosis, which is the underlying cause of most heart diseases.
Atherosclerosis is an inflammatory condition that affects the lining of blood vessels. It can lead to artery blockages, and that can cause heart attacks. These herbs can help you fight against and may even prevent you from getting a heart disease in the future.
- Ajamoda: ajamoda had stimulant and carminative properties and used as a sedative and tonic.
- Arjuna: arjuna induces improvement of cardiac muscles function and improves pumping blood in the heart. This herb regulates blood pressure and tones the heart.
- Dadima: also know as pmergranate. Pomegranate juice helps reduced LDL cholesterol and increased HDL cholesterol by 20 percent. The oxidation of the LDL cholesterol (bad cholesterol) is believed by researchers to be a major cause of heart disease and was reduced by 20 percent.
- Grapes: grapes increase capillary strength and vascular function. Grapes also decrease PMS problems, bruising, edema, leg swelling, immune resistance, increased peripheral circulation, better vision, reduce an allergic response, reduce skin aging, and loss of elasticity.
- Pippali: provides alterations in the membrane dynamics and permeation chartacteristics along with induction in synthesis of proteins associated with cytoskeletal functions resulting in an increase in the small intestine absorptive surface, thus assisting efficient permeations through the epithelial barrier.
- Vasa: acts as a bronchodilator
- Cinnamon: it helps with nausea, vomiting, and gas.
- Amrit: this is used to improve the immune system because of its antiperiodic, antispasmodic, anti-inflammatory and antipyretic.
- Garlic: garlic raises HDLs while it lowers LDLs and triglycerides. Garlic is also known to help lower high blood pressure.
- Hawthorn: hawthorn aid the heart pumping action and can slow rapid heart rate.
- Licorice: licorice is used as an antiviral and used in the treatment of gastrointestinal ulceration.
- Astragalus: this is an immune booster, strengthens digestion, raise metabolism and promote wound healing.
Sources:
You have our permission to reprint this article via creative commons license if you attribute us with a live backlink to this article. - Organic Health
Friday, January 2, 2015
Regular Exercise Will Help Slash Your Chance of a Cold by 50%
December 22, 2010 | 246,363 views
WPHL offers a list of ways to fight a cold that are more natural and more affordable than pricey, over-the-counter medicines. They include:
Slippery Elm
The inner bark of the Slippery Elm, when mixed with water, it becomes a slick gel. This gel is rich with antioxidants and coats your throat, stomach lining and intestines.
Herbal Tea
Making a tea from the herb echinacea may help fight the common cold. Goldenseal tea helps treat respiratory tract infections, eye infections and even yeast infections. Hot ginger or elderberry tea can help soothe a sore throat.
Honey
If you have a sore throat, try gargling with a honey mixture.
Nasal Saline Rinse
A natural nasal saline irrigates your nose and helps clear thick mucus and relieve pressure from your sinuses.
Steam
Steam can moisturize your nasal passages and will help the pressure from your sinuses.
White and Cider Vinegar
Wearing a pair of cotton socks soaked in white vinegar is an old, natural remedy that is still used today to reduce a fever.
White Willow
White willow is a natural anti-inflammatory and fever reducing remedy.
Chicken Noodle Soup
Chicken noodle soup has been medically proven to help cure a cold or fever. It is most effective if the soup is made with actual chicken bones in the broth.
Garlic
Here's one folk remedy to cure a cough or chest cold -- chop raw pieces of garlic and mix it with olive oil. Let the mixture sit for a half hour, and then rub the mixture on the bottoms of your feet and cover with socks. The garlic will be absorbed by your skin.
Ginseng
Ginseng can help cure a cold or the flu, as well as prevent future colds if taken as a daily supplement.
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Dr. Mercola's Comments:
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Americans catch more than one billion colds a year, making it the most common infectious disease in the US. It's also the number one reason for doctor's office visits, despite the fact that conventional medicine has little to offer in the form of treatment.
One of the reasons for this is because colds are caused by viruses (and there are more than 300 cold-causing viruses), not bacteria. So taking an antibiotic for your cold will NOT do you any good whatsoever. Antibiotics only work on bacterial infections, such as sinus, ear and lung infections, including bronchitis and pneumonia.
Generally speaking, you do not need to seek medical care for a simple cold. However, if you have symptoms indicative of a bacterial infection you may want to consider visiting your doctor. For signs and symptoms to look out for, please see this article.
The Case Against OTC Cold and Cough Remedies
Most uncomplicated colds last between eight and nine days, but about 25 percent last two weeks, and 5-10 percent last three weeks. How quickly your cold is resolved has a lot to do with your general lifestyle habits and the state of your immune system.
More often than not, over-the-counter (OTC) cough and cold remedies will NOT cause a speedier recovery. In fact, some may simply prolong your agony by working against your body's natural defense- and healing mechanisms.
For example, one previous study showed that people who take aspirin and Tylenol (acetaminophen) simply suppress their body's ability to produce antibodies to destroy the cold virus. This is the complete opposite of what you're looking for…
The natural remedies listed above can help reduce your worst symptoms, which is all OTC drugs can do as well, but without the potentially dangerous side effects.
However, an even better option would be to implement certain lifestyle strategies that can help you avoid ever getting a cold in the first place.
The Importance of Maintaining a Robust Immune System
It's important to understand that the primary underlying reason for why you keep catching colds is an impaired immune system.
Just being exposed to a cold virus does not mean you will automatically catch a cold. If your immune system is operating at its peak, it should actually be quite easy for you to fend off the virus without ever getting sick.
If your immune system is impaired however, viruses can easily overwhelm your natural defenses and take hold.
A robust immune system is dependent on a number of lifestyle and environmental factors, but the most common factors are:
- Optimized vitamin D levels -- Research has confirmed that "catching" colds and flu may actually be a symptom of an underlying vitamin D deficiency. Less than optimal vitamin D levels will significantly impair your immune response and make you far more susceptible to contracting colds, influenza, and other respiratory infections.
In the largest and most nationally representative study of its kind to date, people with the lowest vitamin D levels reported having significantly more recent colds or cases of the flu -- and the risk was even greater for those with chronic respiratory disorders like asthma.
I strongly believe you could avoid colds and influenza entirely by maintaining your vitamin D level in the optimal range. Vitamin D is an amazingly effective antimicrobial agent, producing 200 to 300 different antimicrobial peptides in your body that kill both bacteria and viruses. - Avoiding sugar and grains -- If you feel yourself coming down with a cold or flu, this is NOT the time to eat sugar, grains, artificial sweeteners or processed foods. Sugar is particularly damaging to your immune system -- which needs to be ramped up, not suppressed, in order to combat an emerging infection.
- Getting proper rest -- If you aren't getting enough sleep, or enough restorative sleep, you'll be at increased risk for a hostile viral takeover. Your immune system is also the most effective when you're not sleep-deprived, so the more rested you are the quicker you'll recover. You can find 33 secrets for a good night's sleep here.
- Effectively addressing emotional stressors -- Emotional stressors can predispose you to an infection and make cold symptoms worse.
Finding ways to manage daily stress as well as your reactions to circumstances beyond your control will contribute to a strong and resilient immune system. My favorite tool for this is the Emotional Freedom Technique (EFT), a system that helps balance your body's subtle energies and repair emotional "short-circuits." EFT may even help you overcome cold symptoms. - Regular exercise – Regular exercise is a crucial strategy for increasing your resistance to illness. There is evidence that regular, moderate exercise can reduce your risk for respiratory illness by boosting your immune system.
In fact, one study found that people who exercised regularly (five or more days a week) cut their risk of having a cold by close to 50 percent. Exercise likely cuts your risk of colds so significantly because it triggers a rise in immune system cells that can attack any potential invaders.
Ideally, establish a regular fitness program, such as Peak Fitness, now, to help you ward off colds and other illness.
However, if you're already feeling sick don't overdo it. Over-exercising can actually place more stress on your body, which can suppress your immune system -- and you don't want that either. You might just go for a walk if you are coming down with a cold, or simply tone down your regular workout. Any rise in body temperature will be an unwelcome climate for a viral invader, though, so some exercise during a bout of cold is likely to be beneficial.
If you address these five primary factors that can make or break your immune system, you'll be well on your way to never having to suffer another cold again.
However, should you come down with one, then what?
Safe and Natural Cold Remedies
The list created by WPHL contains several of my recommended home remedies. Here are several more suggestions that they missed, including vitamins and other supplements that can help treat your cold symptoms.
- Hydrogen peroxide: I don't advise over-the-counter medications, but one simple treatment you can try that is surprisingly effective against upper respiratory infections is hydrogen peroxide.
Many patients at my Natural Health Center have had remarkable results in curing colds and flu within 12 to 14 hours when administering a few drops of 3 percent hydrogen peroxide (H2O2) into each ear. You will hear some bubbling, which is completely normal, and possibly feel a slight stinging sensation.
Wait until the bubbling and stinging subside (usually 5 to 10 minutes), then drain onto a tissue and repeat with the other ear. A bottle of hydrogen peroxide in 3 percent solution is available at any drug store for a couple of dollars or less. It is simply amazing how many people respond to this simple, inexpensive treatment. - Herbs and spices with high ORAC scores, such as turmeric, oregano, cinnamon, and cloves (for more on ORAC, visit www.oracvalues.com). You can simply add these liberally to your food.
- Vitamin C: A very potent antioxidant; use a natural form such as acerola, which contains associated micronutrients. You can take several grams every hour till you are better unless you start developing loose stools
- Oregano Oil: The higher the carvacrol concentration, the more effective it is. Carvacrol is the most active antimicrobial agent in oregano oil.
- Propolis: A bee resin and one of the most broad-spectrum antimicrobial compounds in the world; propolis is also the richest source of caffeic acid and apigenin, two very important compounds that aid in immune response and even fight cancer.
- Elder flower extract: Rich in vitamin C and a wide range of valuable flavinoids, including anthocyanins and quercetin, elder flower has been traditionally used as a tonic to boost immunity. It is also widely known to promote lung and bronchial tract health.
- Elderberry: In one study, published in the Journal of International Medical Research, elderberry syrup reduced the severity of flu symptoms and shortened their duration by about four days. Elderberry extract is also known for inducing sweating, and helps relieve congestion.
- A tea made from a combination of elder flower, yarrow, boneset, linden, peppermint and ginger; drink it hot and often for combating a cold or flu. It causes you to sweat, which is helpful for eradicating a virus from your system.
- Olive leaf extract: Ancient Egyptians and Mediterranean cultures used it for a variety of health-promoting uses and it is widely known as a natural, non-toxic immune system builder.
Also make sure to drink plenty of fresh, pure water. Water is essential for the optimal function of every system in your body and will help loosen secretions. Drink enough water to turn your urine a light, pale yellow.
Homemade Cough Remedy
As mentioned by WPHL, honey can help relieve a sore throat or bothersome cough. However, it's important to make sure you're using raw honey for optimal health benefits.
That said, it's quite easy to make your own homemade cough and cold remedy. The Organic Consumers Association has published several great recipes, including this simple honey lemon cough syrup:
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Honey Lemon Cough Syrup
Lemon helps promote health by quickly alkalinizing your body, and honey will kill any bacteria. This is a perfect choice for a quick cough remedy.
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For even more great recipes for dry cough, wet cough, antiviral syrup, plus several soothing tea recipes, please see the Organic Consumers Association article.
Dietary Fiber Helps Curb Appetite, and Promotes Heart Health May 12, 2014 | 251,556 views
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By Dr. Mercola
You've probably heard that fiber is an important part of your diet, and in all likelihood, your reasons for including foods like whole wheat bran muffins is to ensure you're getting enough fiber.
However, this is a far from ideal choice, and part of this article will be dedicated to reviewing more beneficial fiber options. I've been interested in the health benefits of fiber for a long time. I was even given the nickname Dr. Fiber by classmates when I was in medical school 33 years ago—that's how passionate I was about the benefits of fiber!
I've since come to appreciate that the type of fiber in your diet, as well as your gut health, play a major role in harnessing fiber's health potential while avoiding its potential pitfalls.
Fiber Basics
When it comes to fiber, the recommended amount is between 20 and 30 grams per day. I believe about 32 grams per day is ideal. Unfortunately, most people get only half that, or less. This despite the fact that most eat a diet that is very high in grains.
Part of the problem is that your best source of dietary fiber comes from vegetables and most people simply aren't eating enough veggies...
You'll also be hard-pressed to find any beneficial fiber in processed foods, so contrary to the advice given in the featured video, I'd advise you to refrain from adding more whole grains to your diet, as a high-grain diet promotes insulin and leptin resistance, and that's the last thing you need... There are basically two types of fiber:
- Soluble fiber, found in cucumbers, blueberries, beans, and nuts, dissolves into a gel-like texture, helping to slow down your digestion. This helps you to feel full longer, which can help with weight control
- Insoluble fiber, found in foods like dark green leafy vegetables, green beans, celery, and carrots, does not dissolve at all and helps add bulk to your stool. This helps food to move through your digestive tract more quickly for healthy elimination
Many whole foods, especially fruits and vegetables, naturally contain both soluble and insoluble fiber, both of which serve as excellent fodder for the microorganisms living in your gut. Once regarded simply as a way to help with regularity or to aid occasional constipation, more recent research shows that dietary fiber has many other important health benefits.
For example, studies suggest a high-fiber diet can assist you in the battle against the bulge by regulating your appetite, in more ways than one. It also helps protect your heart health, and appears to reduce mortality from all causes.
A simple tip to not only increase the amount of fiber in your diet but add biodense nutrients would be to add sunflower sprouts to your meal. They work great in salads but can also be added to virtually any dish to radically improve its nutrition.
Fiber May Help Heart Patients Live Longer
One of the most recent studies1 evaluating the associations of dietary fiber intake with mortality revealed that those who ate the most fiber had a 25 percent reduced risk of dying from any cause, not just heart disease, within the next nine years, compared to those whose fiber intake was lacking.
Those who increased their consumption of fiber after suffering a myocardial infarction also reduced their risk of dying from any cause, including further cardiovascular events. As reported by Time Magazine2:
"Every increase of 10 grams of fiber each day was on average linked to a 15 percent lower risk of dying over the study period. It's the first study to suggest that heart attack patients benefited from adding fiber (found in whole grains, nuts, fruits and vegetables) to their daily diet...
Studies show that fiber-rich foods can combat inflammation, a potential trigger for heart attacks, as well as keep levels of LDL cholesterol, which can build up in heart arteries, down."
Previous research3 has also found an inverse association between fiber intake and heart attack, and research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease to begin with. Research published just last year also found that for every seven-grams more fiber you consume on a daily basis, your stroke risk is decreased by seven percent.4 This equates to increasing your consumption of fruits and vegetables by about two additional portions per day.
How Fiber Helps Curb Your Appetite
In related news, recent research5, 6, 7 has shed new light on the mechanics behind its appetite suppressant potential. It was previously thought that you were less likely to overeat simply because fiber provides "bulk" and slows down digestion, which allows you to feel fuller, longer. However, there's more to it. As recently reported by Time Magazine,8 when microbes in your gut digest fiber, a short-chain fatty acid called acetate is released.
The fiber basically ferments, and releases acetate as a waste product—albeit a very useful one. The acetate then travels from your gut to the hypothalamus in your brain, where it helps signal you to stop eating. The appetite suppressant qualities of acetate have been confirmed through direct administration into the bloodstream, colon, and brain. As noted by the authors of the study:
"It has been estimated that the Paleolithic diet delivered >100 g per day of fiber, whereas current western intakes are only between 10 and 20 g per day. Much of the fiber consumed in the Paleolithic diet, unlike current fiber intake, would have been highly fermentable. There is a growing body of evidence that links fermentation of dietary carbohydrate (including fiber) by the colonic microbiota to positive effects on metabolism."
Other Health Benefits of Fiber
Besides its cardiovascular benefits and appetite-suppressant effects, a high-fiber diet has also been shown to address the following health issues:
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Blood sugar control: Soluble fiber may help to slow your body's breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control
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Diverticulitis: Dietary fiber (especially insoluble) may reduce your risk of diverticulitis – an inflammation of polyps in your intestine – by 40 percent9
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Irritable bowel syndrome (IBS): Fiber may provide some relief from IBS
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Skin health: Fiber, particularly psyllium husk, may help move yeast and fungus out of your body, preventing them from being excreted through your skin where they could trigger acne or rashes
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Hemorrhoids: A high-fiber diet may lower your risk of hemorrhoids caused by chronic constipation
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Gallstones and kidney stones: A high-fiber diet may reduce the risk of gallstones and kidney stones, likely because of its ability to help regulate blood sugar
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What Are the Healthiest Sources of Fiber?
If you're in need of more fiber, please resist the urge to fortify it with whole grains. While they certainly contain fiber, if you are already insulin and leptin resistant they will raise your insulin and leptin levels, which is a major driver of most chronic diseases. Besides, most whole grain products on the market are highly processed, which further deteriorates their value. Instead, focus on eating more vegetables, nuts, and seeds. The following whole foods, for example, contain high levels of soluble and insoluble fiber.
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Psyllium seed husk, flax, and chia seeds
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Berries
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Vegetables such as broccoli and Brussels sprouts
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Root vegetables and tubers, including onions, sweet potatoes, and jicama
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Almonds
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Peas
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Green beans
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Cauliflower
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Beans
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I'm particularly fond of organic whole husk psyllium, as it very effectively delivers both soluble and insoluble dietary fibers. Taking it three times a day could add as much as 18 grams of dietary fiber (soluble and insoluble) to your diet, which brings you quite close to the recommended minimum of 20 grams a day. Ideally, you'll want to get around 30-32 grams per day for optimal health. Soluble fibers, such as psyllium, are prebiotics that help nourish beneficial bacteria, as discussed in the video below.
These beneficial bacteria in turn assist with digestion and absorption of your food, and play a significant role in your immune function. Opting for an organic version of psyllium will prevent exposure to pesticides, herbicides, and chemical fertilizers. I also recommend choosing one that does not contain additives or sweeteners, as these tend to have a detrimental effect on your microbiome. Sugar, for example, feed potentially pathogenic microorganisms, which is the converse of what you're trying to achieve.
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If Your Gut Isn't Healthy, a Temporary Very-Low-Fiber Diet May Help
Speaking of gut health, if you have chronic digestive symptoms like diarrhea, flatulence, stomach pains, reflux, leaky gut syndrome, food allergies, or food intolerance, you'd be wise to implement the GAPS program. GAPS stands for Gut and Physiology Syndrome. The first part of the GAPS Introduction Diet is to remove fiber, as it feeds microbes.
While this may sound like a major contradiction to what I just said in the previous section, you need to understand that your digestive system is not designed to actually break down fiber. This task is performed by the microorganisms in your gut. Now, if your gut is filled with pathogenic bacteria and/or yeast and fungi, fiber will actually make your symptoms worse, as it is a non-specific growth factor for intestinal bacteria, and does not discriminate between pathogenic and beneficial bacteria.
The digestive system of those with GAPS is predominantly populated by pathogenic bacteria, yeast, and fungi, which is why fiber must be carefully eliminated from your diet for a period of time, to help starve them out. (Probiotic-rich fermented vegetables and soups with well-cooked, deseeded, and peeled vegetables, such as zucchinis and squash, are allowed in the introductory phase). If you're interested in trying this out, I highly recommend getting Dr. Natasha Campbell-McBride's book Gut and Psychology Syndrome, which provides all the necessary details for the protocol.
For a Health Boost, Increase Your Fiber
While I'm no longer known as Dr. Fiber, I still hold firm to my belief in the benefits of dietary fiber as long as most of it is coming from high-quality vegetables. From alleviating constipation to controlling your appetite and keeping heart disease at bay, fiber undoubtedly contributes to overall good health and longevity. However, I do not recommend grain-based fiber sources, as this threatens your health in too many ways.
In fact, processed grains are second only to refined sugar and fructose in terms of promoting chronic disease, as grains quickly break down into sugar in your body. If there's one thing you do NOT need, it's sugar—from any source. Instead, get your fiber from vegetables, nuts, and seeds. If you still fall short of the recommended 30-32 grams per day (20 grams being a bare minimum), supplementing with organic psyllium husk can help bring you closer to this ideal amount.
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