The Real Master Cleanse

As a dietitian some of my most regularly, pardon the suggestion, doled out advice is related to the subject of fiber and bowel health. Fiber is important to include in our daily diets, but some of you may be wondering why we need it and what it is. 

Lesson One – Fiber does way more than help us stay regular. 

Fiber is known to reduce our risk of heart disease, diabetes and some cancers - in addition to promoting weight loss.(1) And, as if that weren’t enough, a high fiber diet (consisting of 25 grams or more of fiber a day) has also been shown to reduce the incidence of death! That’s right, in a study published in the Archives of Internal Medicine men and women who ate a high fiber diet, mostly from whole grains, had a lower risk of death. With the popularity of low carb and gluten free diets grains have developed a bad rap. But remember, grains are REALLY important to include in our diets. Not to mention they’re delicious. 

Lesson Two – Eating Fiber is the best way to keep your gut healthy. 

Despite what your naturopath or that cleansing advertisement tells you, resting your bowels is never a good idea!  I always hear people talking about going on a “juice fast” or a “bowel cleanse” to promote health and general wellbeing. But when I went poking around for research I could barely find anything - which is usually my first clue that something is not right.

What I found was a review in the American Journal of Gastroenterology(2) stating that there is little published about the benefits of cleansing, but a wealth of information about its adverse effects (take a moment to Google bowel perforation, YIKES!). In this case, I’d rather stick to what I know, and what I know is that fiber promotes regular bowel movements and prevents intestinal disease.

Fiber creates an environment in our bowels where healthy bacteria can flourish. We need bacteria in our colon to prevent unhealthy bacteria from invading our gut.(3) Furthermore, the slower our bowels move the better. This gives time for healthy bacteria to do its thing, and ensure we get all we can out of the food we eat. Diets that are low in fiber usually move through our guts too quickly, not to mention they are typically higher in calories and sugar. If you’re juicing, for example, you can almost guarantee that you’re taking in more sugar than you would if you were to eat a regular high fiber diet. Not to mention you’re probably starving between meals.

Remember, your intestines are muscles too. Just like your biceps and abs, you need to work them out. Eating fiber is a great way to make sure your gut stays in shape! 

Third Lesson – Nutrition can be confusing. 

Fiber is a form of carbohydrate, and if I teach you anything, it is that carbohydrate is not a dirty word. Formally, dietary fiber consists of the structural and storage polysaccharides and lignin in plants that are not digested in the human stomach and small intestine (4). Say what? Basically, fiber is the part of plants that we don’t digest.

There are generally two types of fiber, soluble and insoluble. Soluble fiber helps us feel full, promotes bowel health, and reduces cholesterol. Insoluble Fiber absorbs water and helps produce soft stools.(5) For our purposes let’s just say their both good. And good news is, most high fiber foods are made up of both types of fiber.

You may see food labels that say “Added Fiber”, “Dietary Fiber”, or “Total Fiber”. Dietary fibers are all of the non-digestible carbohydrates found naturally in the foods that we eat. Added fibers (also called functional fibers) are isolated, or manufactured, fibers that are beneficial to humans and typically added to foods. (6) And total fiber is the sum of dietary and added fiber (4). Typically, breads and cereals high in fiber are high in fiber because of added fiber; which isn’t bad, it’s just something to think about.

Final Thoughts 

My feeling is that people generally turn to juice fasts, low carb diets, and other fad diets because their regular eating habits don’t make them feel good. However, the solution is never the most extreme option, and the results are usually mental and temporary. I can guarantee that you’ll feel better if you eat healthier foods regularly, steer clear of high fat foods, large portions, alcohol, and sweets. So take a look at your regular diet and start making small changes there. Rather than spend all that cash on silly juices call a dietitian for a more permanent fix.

Bottom line, again pardon the suggestion, try to eat whole grains, vegetables, and fruits as much as you can. And as you increase your fiber intake make sure to drink plenty of water. 

1.  Park, Yikyung Sc.D; Subar, Amy F. PhD.; Hollenback, Albert  PhD. Et al. (2011). Dietary fiber intake and mortality in the NIH-AARP Diet and Health Study. Arch Intern Med, 171(12): 1061–1068.

2.  Acosta, Ruben D., MD; Cash, Brooks D. MD, FCAP, FACG, AGAF (2009). Clinical Effects of Colonic Cleansing for General Health Promotion: A Systematic Review. Am J Gastroenterol 2009; 104:2830–2836.

3.  Salvin, Joan (2013). Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients, 5, 1417-1435.

4.  ADA Reports (2002). Position of the American Dietetic Association: Health implications of dietary fiber. Journal of the American Dietetic Association, 102 (7): 993-1000.

5.  Roche Dietitians (2001). Clinical Indications of Drug-Nutrient Interactions and Herbal Use: A Guideline for Practitioners. Illinois, Roche Dietitians, L.L.C.

6.  Johnson, Kimball MD (2012). The Benefits of Fiber for Your Heart, Weight, and Energy. WebMD Retrieved From http://www.webmd.com/diet/fiber-health-benefits-11/compare-dietary-fibers.