Fibre and Transit Time!
by Paulette Millis
What is Transit Time?
It is the amount of time that the body takes to eliminate a food from the time of ingestion. You may check this by eating beets. If you don't see beets in the stool until 24 or more hours after you have eaten them, your "transit time" is too long. Ideally, foods should be moved through the system in 18 to 24 hours. Food sitting in the colon for extended periods cause a host of problems. Toxins and excreted estrogen are reabsorbed back into the body, contributing to all manner of illness, such as headaches, allergies, auto-immune disease, obesity, etc. Carcinogenic substances have more time to act on the intestinal lining and therefore carcinogens sitting in the bowel contribute to colon cancer.
What is Fibre?
Fibre is basically all food consumed by single-stomach animals (including humans) that remains essentially undigested by the time it reaches the large intestine. So dietary fibre is that which remains in the colon after digestion. There is an enzyme needed for breaking down individual fibre units, and humans do not produce this, while cows and other animals with ruminant stomachs do, enabling them to digest grass, etc. Essentially, fibre is not digested and therefore provides no calories.
It seems we don't learn from history. Fibre cured the constipation of sailors aboard the British battleship King George V, Surgeon Captain T. L. Cleave reported years ago. Cleave said, "The main culprit in setting up this multitude of medical problems we are experiencing, was the invention in 1870 of the roller mill! This allowed us to separate wheat grain and make refined foods. The animals got the best deal as they received the discarded roughage."
In the past century we have seen a tendency to eat less fibre-rich food and an increased consumption of packaged and refined foods. We have seen a parallel increase in constipation, colon cancer, and gastrointestinal disorders. Appendicitis and diverticulitis diseases appear to be due to the lack of fibre and the resulting low bulk of stools. Fibre increases the ability of fecal stools to hold water, thus making passage easier and more rapid.
There are two types of fibre—soluble and insoluble—with differing benefits. Insoluble fibre has a cleansing effect, removing toxins and hardened material, and soluble fibre works by absorbing toxins and excess cholesterol as it passes through the intestinal tract. You need a balance of both.
Common sense tells us that soft stools are beneficial for the intestines, and that less strain with a bowel movement decreases risk of hemorrhoids. Less straining also puts less pressure on the large bowel, and is less likely to contribute to varicose veins. Other ailments, in addition to those mentioned above, that may be caused by inefficient transit time (constipation) are bad breath, body odour, coated tongue, depression, fatigue, gas, a hernia, indigestion, and insomnia.
Constipation is often caused by dehydration of the colon, and many of the over-the-counter fibre products sold today contain psyllium fibre. Psyllium actually absorbs 40 times its weight in water, further dehydrating the colon, and is one reason why many people find psyllium ineffective. There are foods, or fibre supplements, out there that provide a better balance of the two types of fibre, such as flax seed and gluten-free oat powder. In my practice, I have found almost everyone handles ground flax well, so this is my first choice. I suggest grinding it fresh in the morning, in a coffee grinder, and adding it to sixteen ounces of pure water, along with the juice of half an organic lemon. Drink with a straw, if desired, one-half to one hour before breakfast for best results. One tablespoon of ground flax is usually all that is necessary, but if needed, have another tablespoon in the afternoon, again with a large glass of water.
What Constitutes a
Healthy Bowel Movement?
First and foremost is frequency. Two to three times a day is best, and once is imperative. Fecal stools should be soft, bulky, and leave the body easily; fully formed and in one piece is ideal. Soft healthy stools sometimes float, and/or slowly sink. If they are pellet-like, or pencil-like, or large, hard, and difficult, you are constipated. Lack of fibre causes heavy, hard stools. Shredded, watery, or visible undigested food particles are not healthy. The longer the stool remains in the colon, the darker it becomes, therefore light walnut brown is best. (Some foods affect colour; beets, for example, and spinach.) Healthy stools have very little odour.
Dr. W. Gifford-Jones created quite a stir several years ago with an article in the paper suggesting floating stools were healthy. A flood of replies listed several humourous "results", for example: "Stiff necks trying to research the matter", and one signature, "Sinking in St. Catherines".
Did you know that squatting straightens the recto-anal angle and makes elimination much easier. This is the natural position, and putting your feet up on a stool with the knees bent while sitting on the toilet is helpful.
Fibre: How Much Do We Need?
Adults require between 2540 grams daily (25 for women and 38 for men) and for children it is their age plus 5 that equals the number of grams needed daily. Sadly, the average Canadian only consumes between 1020 grams of fibre each day.
Use the list of foods and their fibre content on page 26 to ensure adequate daily intake of fibre. Remember, 4 cups of vegetables daily (eight 1/2 cup servings) is ideal, and I recommend the vegetables as your main source of fibre.
RECIPES
Chickpea Spread
with Toast Points
(a great appetizer or dip)
1 clove garlic (or more to taste)
2 cups cooked chickpeas
3 tbsp sweet red pepper, chopped
1/4 cup olive oil, extra virgin
3/4 tsp cumin
1 tbsp parsley, fresh, flat leaf, finely chopped
Celtic sea salt to taste
Salsa, mild or medium, enough to make desired consistency in blender (approximately 3/4 cup)
Flax bread or other whole grain bread
Extra olive oil
Place all ingredients except bread and extra olive oil in blender and blend until chunky only. Spread extra olive oil on flax bread and toast. Cut into 8 toast points. Arrange on a platter around a pottery dish with the chickpea dip and serve.
Taken from Eat Away Illness
Broccoli Pesto Sauce
3 cups cut up broccoli florets and stems
2 cloves of garlic
3 tbsp olive oil
1/3 cup slivered almonds or pine nuts or pistachios
1 tbsp dried basil or 1/4 cup fresh basil
2/3 cup of grated parmesan (use soy parmesan for dairy-free)
Cook broccoli in boiling water four to five minutes until crispy tender; drain and cool. In a food processor or blender, combine broccoli, garlic, oil, almonds, and basil. Blend until coarsely chopped. Add cheese; process until well mixed. May add a bit of water for a thinner consistency. Freezes well (add a touch of olive oil to top of container before freezing).
Uses: 1) On pasta; 2) Combine 1/3 cup olive oil, 2 tbsp apple cider or brown rice vinegar and 1 tbsp broccoli pesto for a salad dressing; 3) Broccoli Dip: stir pesto into sour cream or plain yogurt. Season to taste and serve with veggies; 4) Spread on heavy bread and broil 2 minutes. May add chopped tomatoes.
Taken from Nutrition,
Cooking and Healing
Teriyaki Almonds
4 cups raw almonds
1/4 cup olive oil
2 tbsp tamari soy sauce
2 tbsp sherry, blackberry brandy,
or wine (optional)
1/2 tsp ground ginger
1 tsp garlic powder
Bake almonds in a 250ºF oven for 3/4 hour. In a small bowl, combine the oil, tamari sauce, wine if using, and the ginger. Pour over the almonds, mix well and return to oven, stirring occasionally for 15 more minutes. Remove from oven and place on parchment or wax paper. Sprinkle with garlic powder and allow to cool and dry. Store in a cool place in a covered container.
Taken from Eat Away Illness
Cabbage Soup
4 cups chicken or vegetable broth or use 4 cups pure water and 4 tsp chicken-like seasoning
1 diced onion
2 thinly sliced carrots
1 28 oz can of tomatoes, chopped fine or equivalent of chopped fresh
1 cabbage sliced into bite-sized pieces
butter or ghee for dairy-free
garlic cloves
green peppers, optional
Place broth, onions, carrots, and tomatoes in a large pot and bring to a boil. Meanwhile, braise the cabbage in a large skillet in the butter for about 5 minutes over medium heat, coating evenly with the butter. Add to the soup mixture and simmer for 1-1/2 hours. Serve. To reheat, use medium low heat, being careful it doesn't stick, as it tends to be quite thick. Variation: add cooked whole grain and legumes for a complete meal.
Taken from Eat Away Illness
References: Nutritional Desk Reference; Potatoes Not Prozac; Digestion Digest; Eat Away Illness; Nutrition, Cooking and Healing.
The above information regarding nutritious food is not intended to replace any instruction from medical or health professionals.
Paulette Millis lives and works in Saskatoon as a counsellor and nutritional consultant. Her book, Eat Away Illness, and cookbook, Nutrition, Cooking and Healing, are available in health food stores or by calling Paulette at (306) 244-8890, email: eatingforhealth@sasktel.net, or by visiting www.healingwithnutrition.ca.
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