IMAGINE EATING 12 POUNDS of food a day — and still staying thin and healthy. That may sound crazy, but it’s exactly what our hunter-gatherer ancestors ate for millennia! And they didn’t have any obesity or chronic diseases like heart disease, diabetes, cancer, or dementia.
Of course, I wouldn’t advise anyone today to eat 12 pounds of food, because the food in our society lacks one major secret ingredient that our ancestors ate in nearly all their food — fiber!
Fiber has so many health benefits that I want to focus on it in this blog. I’ll explain some of its benefits and give you 9 tips you can begin using today to get more fiber in your diet. I’ll also tell you about my favorite “super-fiber” that can help you increase your total fiber intake overnight.
But before I tell you about what fiber can do for you, let’s a look a little more at the history of fiber.
Why Bushmen are Healthier than the Average Westerner
Dr. Dennis Burkitt, a famous English physician, studied the differences between indigenous African bushmen and their “civilized” western counterparts. The bushmen seemed to be free of the scourges of modern life — including heart disease, cancer, diabetes, and obesity.
Dr. Burkitt found that the average bushman had a stool weight of 2 pounds and the “civilized” men had a stool weight of only 4 ounces – that’s 87.5% smaller! The difference was in the amount of fiber they ate.
Today, the average American eats about 8 grams of fiber a day. But the average hunter and gatherer ate 100 grams from all manner of roots, berries, leaves and plant foods. And the fiber is what helped those ancestors of ours stay healthy. Just take a look at all the good things that fiber can do for your body.
You need fiber to keep healthy from top to bottom, as well as to provide food for the healthy bacteria that work within you to promote health.
Glucomannan is an ancient fiber source that can help you lose weight, lower your cholesterol, reduce your appetite and lower your blood sugar more effectively than ANY other fiber.
In fact, fiber can actually prevent obesity and all the chronic disease of aging. This is because fiber slows the rate at which food enters your bloodstream and increases the speed at which food exits your body through the digestive tract. That keeps your blood sugar and cholesterol in ideal balance — and quickly eliminates toxins from your gut and reduces your appetite.
There’s good science to back this up. Research shows that fiber can lower blood sugar as much as some diabetes medications, lower cholesterol, and promote weight loss.
It’s clear, fiber is a great ally in the battle of the bulge.
But it’s also a hero in more serious battles.
For example, one recent study showed how butyrate made by gut bacteria from certain types of fiber acts as a switching molecule that turns on an anticancer gene — and turns OFF colon cancer. In fact, fiber has been shown to reduce the risk of colon cancer by as much as a third and breast cancer by almost 40 percent.
It also lowers cholesterol and reduces the risk of heart disease by as much as 40 percent. And if you have diabetes, adding fiber to your diet may even help you use less insulin. Plus, it’s a great natural cure for constipation and irregularity.
Now that you know how beneficial it is, let’s look at how you can begin taking advantage of fiber’s health benefits.
Getting Enough Daily Fiber
You should shoot to get 30 to 50 grams of fiber into your diet every day. The type of fiber you choose is important, too.
Most people think that bran is the best type of fiber to eat. But bran (wheat fiber) is mostly insoluble and doesn’t get digested. Think of it as more of a scouring pad for your intestines. That’s good for getting you regular, but it just can’t help your health the way that soluble fiber can.
You’ll find soluble fiber in fruits, vegetables, beans, nuts, seeds and most whole grains. The bacteria in your gut metabolizes the soluble fiber in these foods, and that’s when the benefits start.
Soluble fiber can help lower cholesterol, blood sugar, and insulin, prevent cancer, balance hormone levels, remove excess estrogen and reduce the risk of breast cancer, make vitamins and minerals, provide food for the colon cells, and more. So it’s easy to see just how crucial soluble fiber is to good heath!
In just a minute, I’m going to tell you how to increase your fiber intake. But first, I want to tell you about some recent discoveries regarding an ancient fiber source that can help you lose weight, lower your cholesterol, reduce your appetite and lower your blood sugar more effectively than ANY other fiber. It’s called glucomannan, but I call it super fiber!
Glucomannan: The Benefits of Super Fiber
Glucomannan (GM) is a soluble, fermentable, and highly viscous dietary fiber that comes from the root of the elephant yam, also known as konjac (Amorphophallus konjac or Amorphophallus rivieri), native to Asia. The konjac tuber has been used for centuries as an herbal remedy and to make traditional foods such as konjac jelly, tofu, and noodles. More recently, purified konjac flour, or GM, has been used as a food stabilizer, gelling agent, and supplement.
What makes this fiber so super is the fact that it can absorb up to 50 times its weight in water — making it one of the most viscous dietary fibers known.
That means that GM can help you shed pounds. In many studies, doses of 2 to 4 grams of GM per day were well-tolerated. This amount also resulted in significant weight loss in overweight and obese individuals.
GM works by promoting a sense of fullness. Plus, it pushes more calories out through your colon, rather than letting them be absorbed. It also lowers the energy density of the food you eat. In other words, it bulks up food in your gut — creating a lower calorie content per weight of food you eat.
And since fiber has almost no calories but a lot of weight, adding it to your diet lowers the energy-to-weight ratio of the food that you eat. Studies show that the weight of food controls your appetite, so the fiber increases the food’s weight WITHOUT increasing calories — a critical factor in weight control.
This powerful fiber may also control your appetite in other key ways.
For example, it sends signals to your brain that there is a lot of food in your gut and tells it to slow down on stuffing food in there.
GM also leaves your stomach and small bowel slowly because it is so viscous. By slowing the rate of food absorption from the gut to the bloodstream, GM reduces the amount of insulin produced after a meal, which also controls your appetite.
It may also increase the level of hormones in the gut (such as cholecystokinin), which is another way to control your appetite.
And finally, you lose more calories through stool because GM soaks up all those extra calories!
GM can also help your health in other ways. In addition to weight reduction, GM has been studied for its effects on constipation, serum cholesterol, blood glucose, blood pressure, and insulin resistance syndrome.
With all those benefits, there’s no doubt you should eat more fiber. No, you probably won’t be eating 12 pounds of food like your ancestors did! But you can increase your fiber intake, just by being smart about what you eat. Here are some simple suggestions for increasing fiber in your diet.
9 Tips for Increasing the Fiber in Your Diet.
1. Get the flax.Get a coffee grinder just for flax seeds, grind 1/2 cup at a time, and keep in a tightly sealed glass jar in the fridge or freezer. Eat 2 tablespoons of ground flax seeds a day. Sprinkle on salads, grains, or vegetable dishes or mix in a little unsweetened applesauce.
2. Load up on legumes. Beans beat out everything else for fiber content!
3. Bulk up on vegetables. With low levels of calories and high levels of antioxidants and protective phytochemicals, these excellent fiber sources should be heaped on your plate daily.
4. Go with the grain. Whole grains like brown rice or quinoa are rich in fiber, too.
5. Eat more fruit. Include a few servings of low-sugar fruits to your diet daily (berries are the highest in fiber and other protective phytochemicals).
6. Go nuts. Include a few handfuls of almonds, walnuts, pecans, or hazelnuts to your diet every day.
7. Start slowly. Switching abruptly to a high-fiber diet can cause gas and bloating. Increase your fiber intake slowly until you get up to 50 grams a day.
8. Consider a good fiber supplement. If you’re have trouble getting your fill of fiber, choose a supplement that contains both soluble and insoluble fiber and no sweeteners or additives.
9. Choose GM. By now, you know that my favorite kind is glucomannan (GM), or konjac. Many companies sell it in capsule form. Although I don’t normally recommend specific brands, I like the one produced by Natural Factors called WellBetX. You can take 2 to 4 capsules with a glass of water, 30 to 60 minutes before eating. Don’t take any medications within 1 hour before or 2 hours after taking it because the fiber may absorb the medication.
As you can see, fiber has big benefits for your health — from encouraging weight loss to preventing chronic diseases. I hope you’ll start adding more of this important compound into your diet today!
Now I’d like to hear from you …
Have you noticed any ill-health effects from having a low fiber intake?
How much fiber do you think you currently eat every day?
What high-fiber foods do you enjoy?
What steps are you taking to get more fiber in your diet?
Please let me know your thoughts by adding a comment below.
To your good health,
Mark Hyman, MD
References
Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutr Rev. 2001;59:129-139.
Burton-Freeman B. Dietary fiber and energy regulation. J Nutr. 2000; 130(2S Suppl):272S-275S
Vuksan V, Sievenpiper SL, Xu Z, et al. Konjac-Mannan and American Ginseng: Emerging alternative therapies for type 2 diabetes mellitus. J Am Coll Nutr. 2001;20(5Suppl):370S-380S.
Bourden I, Yokoyama W, Davis P, et al. Postprandial lipid, glucose, insulin, and cholecystokinin responses in men fed barley pasta enriched with beta-glucan. Am J Clin Nutr. 1999;69:55-63.
Baer DJ, Rumpler WV, Miles CW, Fahey GCJ. Dietary fiber decreases the metabolizable energy content and nutrient digestibility of mixed diets fed to humans. J Nutr. 1997;127: 579-586.
Chen H-L, Sheu WH, Tai T-S, Liaw Y-P, Chen Y-C. Konjac supplement alleviated hypercholesterolemia and hyperglycemia in type 2 diabetic subjects–a randomized double-blind trial. J Am Coll Nutr. 2003;22(1):36-42.
Vuksan V, Jenkins DJ, Spadafora P, et al. Konjac-mannan (glucomannan) improves glycemia and other associated risk factors for coronary heart disease in type 2 diabetes. A randomized controlled metabolic trial. Diabetes Care. 1999;22(6):913-919.
Walsh DE, Yaghoubian V, Behforooz A. Effect of glucomannan on obese patients: A clinical study. Int J Obes. 1984;8:289-293.
Reffo GC, Ghirardi PE, Forattini C. Glucomannan in hypertensive outpatients: Pilot clinical trial. Curr Ther Res. 1988; 44(1):22-27.
Livieri C, Novazi F, Lorini R. The use of highly purified glucomannan-based fibers in childhood obesity. Pediatr Med Chir. 1992;14(2):195-198.
Vita PM, Restelli A, Caspani P, Klinger R. Chronic use of glucomannan in the dietary treatment of severe obesity. Minerva Med. 1992;83(3):135-139.
Cairella M, Marchini G. Evaluation of the action of glucomannan on metabolic parameters and on the sensation of satiation in overweight and obese patients. ClinTer. 1995;146(4):269-274.
Arvill A, Bodin L. (1995). Effect of short-term ingestion of konjac glucomannan on serum cholesterol in healthy men. Am J Clin Nutr. 1995;61:585-589.
Vuksan V, Sievenpiper JL, Owen R, et al. Beneficial effects of viscous dietary fiber from konjac-mannan in subjects with the insulin resistance syndrome: Results of a controlled metabolic trial. Diabetes Care. 2000;23(1):9-14.
Gallaher DD, Gallaher CM, Mahrt GJ, et al. A glucomannan and chitosan fiber supplement decreases plasma cholesterol and increases cholesterol excretion in overweight normocholesterolemic humans. J Am Coll Nutr. 2002;21(5): 428-433.
Burley VJ, Paul AW, Blundell JE. Influence of a high-fibre food (myco-protein) on appetite: Effects on satiation (within meals) and satiety (following meals). Eur J Clin Nutr. 1993;47:409-418.
Hill AJ, Blundell JE. Macronutrients and satiety: The effects of a high protein or high carbohydrate meal on subjective motivation to eat and food preferences. Nutr Behav. 1986;3:133-144.
Astrup A, Vrist E, Quaade F. (1990). Dietary fibre added to a very low calorie diet reduces hunger and alleviates constipation. Int J Obes. 1990;14:105-112.
Pasman WJ, Saris WH, Wauters MA, Westerterp-Plantenga MS. Effect of one week of fibre supplementation on hunger and satiety ratings and energy intake. Appetite, 1997;29:77-87.
Liu S, Willett WC, Manson JE, Hu FP, Rosner B, Colditz G. Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women. Am J Clin Nutr. 2003;78(5):920-927.
Hi Doc,
Does Chia have the same effect as GM? It also absorbs heaps of water and is rich in Omega3. If so what daily dosage would you recommend?
Thanks
David
Hi there!
I read your articles with a touch of interest but I find myself in a category of my own as I am underweight for my height allbeit muscular and yes i’m very active eat extremely well including Salba seeds nuts fruit veggies etc.
My question is how do i put on weight by introducing a food perhaps that i’m not eating at the moment.
I even eat peanut butter in its natural form but alas I never manage to add weight.
I take multi vitamins and A decent omega 3 capsule/s
Now I know why I can eat more white rice than brown rice and how I can eat more meat than I need. With the white rice and meat, I am not getting the signals of getting full like I do with beans and whole grains. I eat konjac and yam noodles in broth, like sukiyaki. Is this the same as eating the supplements?
If you are on metformin,when can you take PGX?
Re: WellBetX conjac/fiber supplement: at the Natural Factor website, WellBetX is just the overall description of what appear to be tens of different supplements. The conjac supplements are listed under the PGX product name. There are eight [8] different formulations of PGX. Did you have a particular formulation in mind?
Also, you include the caveat that the ingestion of medicines should not be done in conjunction with ingestion of conjac; the WellBetX site does not contain that caveat. In fact some of the formulations are taken with each meal. Since most people take medicines with meals, what is the best way of dealing with the proffered advice?
Cordially,
Tom
Hy Dr Hyman, i read your articles and y like them very much, i have been a vegetarian for 40 years and i can tell that everything about the fiber works and is true if for any reason i ghance my daily habits i can feel the reaction from my body the next day my stomach geet slugish. i have one question for you y follow the PH diet from Dr Young. not totally because i believe in the fruits and he baned from the regular or daily eating because the body gets more acid in your experience and practice what you know about this subject, i really will appreciate your comment and advise, sincerely yours Alex.
Since learning that I have osteoporosis (and being determined to decline any offers of Fosomax and its ilk) I have added to my diet more almonds, salmon and kale and have introduced goat milk yogurt, figs and sardines and dietary silicon supplements. I have also added chia, primarily for its magnesium which I hope is benefitting my calcium absorption. An added benefit, according to the nutrition facts on the package, is chia’s high fibre content, indicated as 41% of daily value per 2 tablespoon-serving. What do you think of chia as a fibre supplement and would you suggest simultaneously adding Glucomannan?
This is a great article! I struggle with insulin resistance and I’m very thin, small framed. So I don’t necessarily want to lose weight, but rather add a few pounds. So I get frustrated trying to gain because my glucose goes up too much. I will try adding the GM for glucose control.
The book,The Ultra Mind,by Dr.Mark Hyman,is the most complete health advice in a doable way.The anti-inflammatory, gluten-free diet is still being practiced in the farming communities of Pakistan.I was on a 4-week trip to the country and was served yellow corn bread with mustard greens everywhere in the cities and the countryside.Flaxseed,nuts ,seasonal fruits and vegetables,bajra roti,were a-delight to have wherever we went.It reminded me of our family trips to our village aboard the long, all night train ride,fields upon fields of orange groves we sighted in the early morning signalling that we were getting close to our destination,,
If I’m already on “the water pill” to help control blood pressure, and I take GM which absorbs 50 times its weight in water, will I become too dehydrated?
Thanks.
Hi Mark
You want my take on fibre? I consume a considerable amount of fibre every day.
First thing in the morning, I have a glass of Metamucil using I Tbs of product with 8oz ice cold water. Then I drink another very tall glass of water with blood meds and supplements.There are time when another glass of Metamucil is beneficial before bed.
I also sometimes eat a bowl of Fibre 1 cereal or a small bowl of Bran Buds with yogurt for breakfast.I also take a fibre supplement called PG-X before meals.I always have a bunch of nuts on hand ,as they are a healthy snack at any time. Mostly walnuts but sometimes a mix of walnuts, cashews pecans,almonds and peanuts. This I mix with a few raisins.I try to eat lots of veggies that are low glycemic, as I have high blood sugar.I sometimes have a protein shake with flaxseed oil and Metamucil. I dont know exactly how much fibre that equates to ,but I think I get at least my daily allowance.
However, I have tried , I mean really tried to lose some weight, but I cannot seem to even drop a couple of pounds.It could be some of the blood pressure meds, but I am not sure.Sometime the Dr.is so busy they dont have time to talk,and thinking of switching DR. is out of the question.There is a shortage of good doctors in rural areas.So we get by with what we have
Thanks
I LOVE your site! I can’t tell you how much I have learned and how much time I spend reading everything I can. I guess you could tell by my dishes in the sink how much time I’ve spent today : ) Oh well, they’ll get done soon enough. My health is more important, and again, I can’t say “Thank you” enough for such an education as this. God Bless You and your staff for your passion and effort!
Now to respond to your questions:
I need to increase my fiber intake and I believe that I also need a good probiotic. My body is letting me know that I have eaten too many refined carbs because I suffer indigestion, inflammation in my joints and I crave sugar after I’ve eaten it. I am more of a protein type eater for the most part. I enjoy a nice steak, baked potato and fresh green beans . Or, a steak and salad. I eat chicken quite a bit and always “try” to have fresh organic vegetables with it. I have cut down on things with gluten as I do experience discomfort after eating wheat and other things. I’m not certain how much fiber I actually ingest daily. I like walnuts and I have a few in my cereal and in salads, but they can be difficult for me to digest. I’ve never been a big legume eater because of their consistency, however, I “try” to add them into my salad because they are so important.
I think that Glucomannan sounds like my answer, or as you suggested, a good fiber supplement.
What about a probiotic and when should I take it if I am also going to take the fiber supplement?
My physical concerns are hypothyroid with multi-nodular goiter, and severe scoliosis, osteoporosis, degenerative joint disease. I know that sounds like a lot, but I really am healthy. I have a wonderful immune system and am never ill. Thanks again for all that you do.
i really appreciate your news letters they are very enlightning. i find it hard to eat enough fiber in my diet, when i don’t i can tell the difference in how i feel.some of my symptoms are headaches,and bloating. ilike green vegetables and fruits. i am trying hard to eat amore high fiber diet, by cooking more vegetables, beanes and whole grains. before i try the GM,i am going to use the tips you gave for getting more fiber in you diet. thankyou for all your information on staying healthy.
I was diagnosed with ckd about a year ago. Prior to that, had a healthy diet which included a significant amount of fiber. In reviewing my case, it was believed that statins were the underlying cause of my ckd, since I improved substantially once the statins were discontinued. The dialysis diet is intended to reduce the intake of phosphorous and just about everything has phosphorous, particularly some of the foods high in fiber, i.e. wheat breads, beans, etc. How can I balance the requirements for a low phosphorous diet and still maintain a high fiber, low carb diet? I am also a diabetic and take glucovance and actos. Any information would be appreciated.
Thank you, Ralph, for your message and your interest in Dr. Hyman’s work. Your question and constellation of symptoms represents a complex medical condition. Questions regarding conditions like these cannot be answered in a responsible manner via the Internet.
If you would like information on becoming a patient at The UltraWellness Center please see “How to Become a Patient” at http://www.ultrawellnesscenter.com. That site is designed to give prospective patients a comprehensive source of information about The UltraWellness Center. You may also feel free to call The UltraWellness Center at (413) 637 9991.
Regardless of becoming a patient at The UltraWellness Center, it sounds like you need to consult with a doctor. Please seek medical attention for the issues that you outlined in your message.
Wishing You the Best of Health!
Helpful article, but many of the foods you recommend cannot be eaten by someone with a proclivity for kidney stones. Some have a very high oxalate content like beans
and certain vegetables and nuts, which contain high amounts. Some can disturb the acid- alkcaline balance in your body. Could you please address this? Many thanks.
I DO have a question for you, Dr. Hyman, one I’ve thought to ask for some time but haven’t known whom to approach. Yet here you are actually soliciting feedback.
My day starts with Bran Buds, skim milk and a good two tablespoons of organic flax seed meal that I’ve ground myself and kept in the frig. Yet is there any chance that one should not, in fact, take flax seed with bran? Given the efficacy of the bran, could the former actually not have opportunity to work?
Thank you.
how or when do you take supplements with the glucomannan?
I don’t understand how you tout WellBetX as a great source – 2 capsules only add 1 gram of fiber to one’s diet. There must be a more robust source of GM than that somewhere.
It’s always very difficult not to think that a doctor isn’t shilling for a particular company when a single recommendation is all that’s provided. Or maybe that’s just the correct perspective to always have about doctor’s public advice?
Dear Dr.,
I have been on statin drugs for may years and I am concerned about that. I would like to be able to control my cholesterol levels through diet but whenever I look at what is suggested via recipes I hesitate. I am 74 and I am a survivor of a severe heart attack that happened when I was 54. I was gone but brought back with paddles on the way to the hospital. I’m currently in the first stages of metabolic syndrome I think. I take 20mg of simvastatin and 50mg of lopressor daily. I also am on 10 mg of zetia and 10 mg of lisinipril. I take some supplements. I am fairly active lying about 40 games of senior softball per year some walking and biking. My wife is diabetic and has delt quite well with it. Is it possible for me to think that I can get off these drugs? Probably not the Lopressor because that keeps my heart rate down and helps me avoid heartbeat irregularities. I worry about the rest.
My Mum got prescribed statins (in a routine check a scan showed a small bleed in her brain) and immediately developed a serious case of polymialgia. She has always been so healthy and happy but now she taking prednisone, is in constant pain and unable to carry on physically as she was before this drug reaction. Several of her friends who have also been prescribed statins have had the same reaction. The official statistics are 1/1000. I don’t believe this and it saddens me to think the drug companies are able to manipulate our understanding of REAL health. Thanks for your sensible article – I’m busy spreading the word too. I so believe in eating fiber. I love pumpkin and think it has a fantastic effect on the intestines. When preparing it I find my fingers getting a kind of coating on them as if the moisture is being pulled out. Could pumpkin have cleansing properties? Thanks again. Fiona
I am a 51-year-old male. 5′-10″ tall and 255 lbs. I visit my GP 3 times per year for blood work – most recent: Chol = 173 / HDL = 32 / LDL = 108 / Trig = 167 / A1-C = 6.7 / Blood Pressure = 120 over 84 Medication/Supplements are currently per day: Tricor-145mg, Lisinopril-20mg, Simvastatin-40mg, Metformin-1000mg, VitaminE-1200IU, VitaminC-500mg, Omega3-2000mg, Chromium-200mg, Alpha Lipoic Acid-200mg / I excercise vigorously 4-5 days per week for at least 45 minute duration and generally stay very active. My diet consists of fruit each day + small servings of wheat bread, dinner is usually 5-10 oz farm raised beef, pork or chicken-fish. I am intrigued by your asessment of Diabesity-obviously my condition. Am thinking about adding KJM, would like to get rid of all medications, any other suggestions? Thank you very much Dr.
You neglect to note that Glucomannan (GM) can be dangerous, can lead to choking. This is in the literature.
Be SURE to mix enough liquid when taking psyllium husk powder (bulk fiber). I did not use enough water a few days ago and nearly choked to death. Could not get my breath for a few seconds until I could cough some of it up!
What effect can adding these fibers have on me. I have a severe lactose intolerance, coupled w/ Diverticulosis
Can a 11 years old kid with insulin resistance syndrome, take GM?
THANKS
Thank you, Yadira, for your message and your interest in Dr. Hyman’s work. Your question and constellation of symptoms represents a complex medical condition. Questions regarding conditions like these cannot be answered in a responsible manner via the Internet.
If you would like information on becoming a patient at The UltraWellness Center please see “How to Become a Patient” at http://www.ultrawellnesscenter.com. That site is designed to give prospective patients a comprehensive source of information about The UltraWellness Center. You may also feel free to call The UltraWellness Center at (413) 637 9991.
Regardless of becoming a patient at The UltraWellness Center, it sounds like you need to consult with a doctor. Please seek medical attention for the issues that you outlined in your message.
Wishing You the Best of Health!
i’m concerning about vitamin absorption with gm since i believe you are supposed to take supplements of vitamins and minerals with meals.
I am so fascinate about health and how to keep my diabetes in check. The doctors thinks I am the best patient they have ever seen. I’ve got to learn more about cholestrol and how to keep it in check. I found your article to be excellently and loaded with wonderful advice. I just love reading about safe and unsafe medicines. Keep up the good work.
Note: December 2010 my GFR was 101, and in March it was down in the 80′s.
What is going on?
Thank you for your message and your interest in Dr. Hyman’s work. Your question and constellation of symptoms represents a complex medical condition. Questions regarding conditions like these cannot be answered in a responsible manner via the Internet.
If you would like information on becoming a patient at The UltraWellness Center please see “How to Become a Patient” at http://www.ultrawellnesscenter.com. That site is designed to give prospective patients a comprehensive source of information about The UltraWellness Center. You may also feel free to call The UltraWellness Center at (413) 637 9991.
Regardless of becoming a patient at The UltraWellness Center, it sounds like you need to consult with a doctor. Please seek medical attention for the issues that you outlined in your message.
Wishing You the Best of Health!
I agree with many of the things this site says but i cant agree on the whole fiber intake…tons of digestive issues are caused by high amounts of fiber destroying peoples digestive systems…im not saying overall its bad but just like some of us need more or less of certain nutrients the same goes for fiber..i do not believe that our ancestors ate massive amounts of fiber every single day and ive personally experienced better digestive wellness with almost no fiber except some vegetables..just thought you should present both sides just like you do your other facts.
Hi Dr. Hyman, I read about konjac in UltraMetabolism and just bought a bottle of glucomannan capsules from a local supplement store, and am wondering how I should take it? The bottle says 1 capsule 3x a day with a glass of water, and in this article you say 2-4 capsules. The ones I bought are 600mg, which I think translates to 6 grams each? I’m a little confused, could you clarify how I should take them?
Thank you, RB, for your interest in Dr. Hyman’s website and for your comment. The dosage will depend on you, you might start with a lower dose and raise it if you are not seeing the results you want.
Wishing you the Best of Health!
Hello Dr. Hyman,
We are in our second week of your six week detox program and loving it. We are definitely getting a lot of fiber. My daughter (nine years old) is doing awesome following the program. She is not picky and likes to eat. BUT she suffers from constipation, she always has. We have not done laxatives more than herbal tea a few weeks ago and that helped but I read it is not advisable to use it often. I was hoping this new way of eating would alleviate this problem but it really has not. Should I consider GM for her? I really would love to help her what can I do?
Hi Connie, thank you for your message. Please check with your physician about the constipation issues with your daughter, we cannot offer medical advise online. Perhaps magnesium would help but run that by your doctor first.
Wishing You the Best of Health!
Like Tom I would love to know which formula you had in mind, since there seems to be several by the name of WellBetX.
Thanks a lot!
Hello Mette,
WEllBetx PGX is the formula.
Best,
Dr. Hyman Staff
Funny that this popped up on your facebook page!
I was just taking care of my young grandchildren (3 and 4) and noticed how they automatically chose fruits and raw veggies, etc. I also noticed how very big their stools were, all the time. It got me thinking about how wrong I eat compared to them!
THANK-YOU!!
I eat Bob’s Red Mill High Fiber cereal for breakfast. I add additional oat bran, ground flax seed, and wheat bran to it. I calculated something like 40 grams of fiber just for breakfast. We eat entirely vegan — no processed foods ever, no sugar added, no fat added just plain whole vegetables and whole grains with a limited amount of fruit each day. Today, I had some additional oat bran and fresh papaya for lunch. For dinner, I will have lightly boiled tomatoes, onion, and brown rice soup with a generous amounts of grated ginger root and 2 tablespoons of curry added. Since changing to this type of diet starting 15 years ago, my weight dropped from 275 to 184 pounds, blood pressure is now105/60, and total cholesterol is 130.
Great article! I notice that I go more often (up to 4 times daily) when I eat mostly fruits, nuts, and vegetables. I love that wastes are eliminated quickly and not sitting in my body for days. I notice that if I eat any processed foods or meats I eliminate more slowly and less often.
As a RN I care for patients who only eliminate every 2-3 days and they wonder why they are sick. I have had to educate patients about not only increasing fiber but also increasing their WATER intake so as not to have the fiber clog their colon.
Generally our “sick care” system is fast to give medications to unblock blockages (and sometimes surgery) but not quick to educate patients as to the need for fiber and a diet with mostly natural fruits and vegetables.
Thanks again for the article. Off to eat broccoli
I’m on Metformin 2x a day,when should I take Glucomannan ?
Hi,
Question , I made the ultrametabolism 4 weeks diet ,It was great ,I lost a lot of weight and i felt very good, But when i start eatting gluten again i gain all weight back.
what can i do , I want to start it over.
Thank you
Hi Orly,
It sounds like gluten is an issue for you as it can be for over half of our population. But the good news is you are now aware of it and can prevent unwanted symptoms by complete avoidance of gluten containing foods- wheat, barley, oat, spelt, kamut, triticale and contaminated oats. But gluten is hidden in many foods and things so you have to do your homework. For example it is often in envelopes which we lick and ingest and also in soy sauce, beer etc…
You can certainly repeat the diet and enjoy these recipes for a lifetime! Look at http://www.elanaspantry.com for some other ideas too! Going gluten free can help heal your gut and cool inflammation. As you repair your gut with supplements and probiotics you will start to feel better. Some day down the road in 6 months or so it would be good to reintroduce the gluten and see how you react. You might find that you can tolerate it again in small responsible portions or you might decide that it simply doesnt work for you and you wont invite it into your life. But the choice will be yours to make so for now try eliminating it and repairing your gut!
In good health
From my expirience beans were the best fiber for loosing weight ,
Great Information. Question: Should I not take vitamins within an hour + of taking fiber?
Thank you
Correct, they will not be readily absorbed so you want to take them early on on the meal or before the glucomannan.
In good health
Thank you for this very informative article on fiber! I am personally a big proponent of fiber because of its many health benefits.
I consume a lot of it as I currently eat a vegan diet consisting primarily of raw organic vegetables (mostly local), nuts, seeds, grains and beans. I did change my way of eating petty much overnight about six months ago, cutting out all dairy and meat from it. I avoid gluten as much as possible too. Since I switched to a high-fiber, plant-based diet, I have been experiencing a lot more bloating and heaviness than usual and I have gained some weight. I am honestly feeling very confused about it.
I am not sure if the sudden change in my diet caused this reaction or if there is something else going on with my digestive system (I have thought about small intestine bacteria overgrowth or food allergies, can’t seem to figure this out!). It has been very disheartening for me as I enjoy being vegan (for health and environmental reasons) and I absolutely do not want to go back to animal products or reduce my fiber intake. Has anyone else experienced anything similar and if so, do you have any suggestions as to what I should do.
I love my big colorful salads and my green smoothies in the morning but do not want to live with the bloating and sluggishness for the rest of my life…
Many thanks!
I have the same question as a couple of others. If you take GM 30-60 minutes before meal and cannot take supplements 1 hour before and up to 2 hours after meals, WHEN do you take supplements, especially those that say, “take with meal”? Meals and snacks can be anywhere from 3 to 4 hours apart so there isn’t much “time” in the way of taking GM and/or supplements
I take supplements currently up to 4-5X per day, in early AM, before 3 meals and one at night. I spread them out as some are suggested to do this way. I am only on transdermal patch for estrogen, no other “prescribed” meds.
I eat lots of greens, berries, some beans (working on increasing to 1 C per day in salads). some meats, no breads, rice or sugars (blood sugar #s go up). I would like to add GM, but would hate for all the effort I put into supplements go “down the drain” so to speak.
Hi Karen,
You can take the supplements in between bigger meals, “snacks” as these dont require the glucomannan!
In good health