The Key to a Healthy Colon and an even Healthier You

One word – Fiber. One cannot place enough emphasis on the importance of dietary fiber to our health. Its versatility is remarkable and we will learn just as to why. Since this nutrient is taken in first by our digestive system, that is where we will start our journey and then we move our way up the body.

A. Fiber on the colon

Both soluble and insoluble fibers play a major role in keeping our colon healthy. In fact, an average adult needs to have at least 20 to 35 grams of dietary fiber a day to create the most optimal environment for our colon. Soluble fiber dissolves in water creating an emollient gel that binds with cholesterol and stool. Insoluble fiber on the other hand, as its name suggests, does not dissolve in water but instead attracts water and allows it to penetrate the stool, making it softer and easier to pass through the intestines and out of the body.

A diet rich in fiber is particularly beneficial to those suffering from constipation. Constipation is a condition wherein a person only has typically three bowel movements or fewer per week, accompanied by difficulty during defecation because of hard stools and the sensation of that evacuation is incomplete even after a bowel movement. Fiber remedies this by shortening the transit time of stool, which is the length of time it stays in your colon, and softens the stool itself by attracting water to it, instead of having water reabsorbed from it by the body.

B. Fiber on the heart

Coronary artery disease is the leading cause of death worldwide. This is brought about by the buildup of plaque in the arteries supplying the heart. Plaque forms at the linings but protrudes into the lumen of the artery, thereby obstructing blood flow or partially or completely. If the obstruction becomes complete, this then leads to a heart attack.

Soluble fiber prevents the buildup of plaque by decreasing cholesterol levels (cholesterol is one of the components of plaque) in the blood. Inside the intestines, soluble fiber binds itself to cholesterol so that it is excreted instead of being absorbed by the body.

C. Fiber on diabetes

Type 2 diabetes is the more common form of diabetes mellitus. Two things happen here: First, the body is no longer able to produce enough insulin; and second, whatever little insulin is produced, the cells of the body are no longer as receptive to it.

So where does fiber fit in the picture? Fiber is all about prevention here. The number one risk factor for the development of this type of DM is obesity. To combat obesity, you need to lose weight. And what is the best diet to take on in order to lose weight? That is right – a high fiber diet.

It is never easy to change old habits. This requires time, effort, self-restraint, and patience but if your health is enough of a motivation for you, then be assured with all the confidence in the world it will all be worth it.

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