FibreThe colon works best when it is full of water and indigestible plant fibre. This means lots of whole grains, vegetables, fruits, legumes and raw nuts and seeds. The average North American transit time is 72 hours. Optimal is 12 – 24 hours The optimal body has two- to- three easy, formed bowel movements a day. Basically, one meal in, one meal out is optimal.


  • A diet low in fruits, vegetables, whole grains, legumes, nuts and seeds

  • A diet high in processed foods, refined foods, packaged and canned foods, fast foods, sugar, refined carbohydrates

  • These foods contribute to a sluggish bowel that can not empty properly as it prohibits peristalsis.




  • Constipation, slow transit time

  • Toxicity, gut dysbiosis, fungus, parasites, flora imbalance

  • Hemorrhoids, rectal fissures, diverticulitis, appendicitis

  • Loss of appetite due to feeling of fullness from stagnation

  • Lowered insulin levels leading to binge eating even though digestive tract may feel full and stagnant

  • Elevated glucose scores

  • Weight gain, distended abdomen

  • Varicose veins

  • Tendency to form gallstones

  • Colorectal cancer


  • Balanced insulin levels – reduction or elimination of binge eating

  • Helps raise metabolism

  • Regulates blood sugar levels decreases hypoglycaemia symptoms

  • Weight loss

  • Speeds up transit time

  • Reduces excess circulating estrogens

  • Reduces circulating toxins


  • Choose a variety of plant foods, vegetables, fruits, legumes/beans, nuts, seeds and 100% whole grains

  • Replace meat with one-to-two vegetarian meals per week

  • Choose foods with natural fibre not added or fortified fibre. Generally when fibre has been added, other additives are included to make the fibre stick and bind and to increase shelf longevity do you really want that sticking in your gut?

  • Introducing fibre must be done at a slow pace. If you are used to consuming a diet low in fruit and vegetables your digestive system will be sluggish because there was no need for it to work hard as the food was void of fibre. Do not add in beans and legumes until your body is past the bloated and gas stage as beans and legumes are fibrous and need good digestion. Symptoms of bloating, gas and possible constipation indicates the digestive system is being forced to work again. In time this will go away. Once it does you will feel great with loads of energy and vitality-you will never want to go back to your old sluggish way!


Check out these great articles:

How to Lower High Blood Pressure Naturally: fiber. water and salt

What Causes Constipation?

Relieving Constipation

About Karen Langston

Dubbed the Poop Queen by the thousands of students Karen Langston is an Internationally recognized Certified Holistic Nutritionist specializing in Nutrition Education, training and development for Network Marketing Professionals to Health Coaches the keys to unlocking better health and increased energy for their clients by understanding how digestion, detoxification, vitamins and minerals work in the body and the importance of having a good poop.


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One Response to Fibre

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