Today I will broach an embarrassing and often uncomfortable topic: intestinal and bowel health.

I think everybody needs some fine-tuning now and again as we face changes in diet and lifestyle. A business trip could lead you to forgo healthier options or a surge in stress at work may force you to grab calorie-filled, fiber-low meals, like burgers and pizzas, while you’re on the go.

For me, I’ve had a sensitive stomach since a two-week biking trip in Nepal, so if I eat sashimi or salad that has been lying around, I may have to run to the toilet the very next day. In the search for a natural remedy, I was pleasantly surprised to discover that a bit of psyllium husk in my daily smoothie for a week helped my system to balance itself out. Thus began my research into the types of fiber supplements out there.

A high-fiber diet with whole grains, fresh fruit, and vegetables is seriously the only long-term solution to achieve an intestinal system that ticks like clockwork. But there are fiber supplements available to give the old engine a kick in the butt. Many experts would not encourage consuming fiber supplements daily and would advise a cap of a week or two. One precaution for all types is you should drink at least eight ounces of fluid so you would prevent the fiber from blocking your esophagus.

It is common to assume that fiber supplements are only for those who are constipated, but they can help people who have diarrhea, Crohn’s disease and irritable bowel syndrome. Toxins and bacteria that cause such infections can be absorbed and passed out.

Also, if you are suffering pain from hemorrhoids, fiber supplements can form softer stools to make bowel movement easier. Other benefits touted include lowering cholesterol levels and slowing down the absorption of sugar in diabetics.

Let’s look at four popular types of fiber supplements available in health food stores:

Psyllium
You have probably heard of Metamucil® or Fiberall® — both are powdered pysllium concoctions meant to be drunk with at least eight ounces (one milk glass) of water or juice. Some fortified cereals contain psyllium or it can be mixed with a probiotic supplement in capsule form. How it works is it absorbs liquid in the intestines and swells to form bulky stool. Not only does this fiber supplement relieve constipation, but it can also soothe stomach ulcers and indigestion. Another lesser-known fact is pysllium can be made into a poultice to treat skin boils.

Polycarbophil
The full name of this fiber supplement is calcium polycarbophil which is actually a calcium salt derived from a hydrophilic resin. The brand names associated with polycarbophil are Equalactin®, FiberCon®, Fiber-Lax®, Konsyl® fiber tablets and Phillips’® fibercaps. Polycarbophil has slightly negative drug interactions — it decreases the effect of the following: oral anti-coagulants, digoxin, potassium-sparing diuretics, salicylates, tetracycline, and ciprofloxacin.

Methylcellulose
Made from cellulose, this chemical compound is used in Citrucel, a popular laxative used to treat constipation and diarrhea. When consumed, methylcellulose is not absorbed by the intestines while it extracts large amounts of water into the colon to produce softer, bulkier waste. Its working principle is similar to the fiber supplements mentioned above. Very viscous in nature when in contact with fluids, doctors would advise drinking a lot of water to prevent dehydration.

Guar gum
This South Asian product acts as a thickening agent in cooking (its thickening power is eight times more than corn starch) and a natural appetite suppressant, but it is also used to treat constipation and diarrhea. Japanese research studies have proven that calcium is better absorbed if you are taking guar gum, which translates to a lesser need to consume calcium-rich dairy products that are high in calories and cholesterol.

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When you think of coconut, swaying palm trees on the beach and scented body lotion come to mind. You may even associate it with “unhealthy” things like pina coladas and gourmet chocolate that hide sinfully sweet shreds of its fiber.

In fact, coconut milk has got a bad reputation, particularly in Asia, as a source of high cholesterol and is considered very fattening. Its juice is cool and refreshing in hot weather but doesn’t seem to provide a lot of nutritional value.

But the other parts of the coconut can actually help certain health conditions and have no dangerous side effects. Then you may wonder if this gentle fruit could be effective — after all, it doesn’t hog the headlines like super berries goji, acai, and pomegranate.

Let’s take a look at what coconut supplements can do.

Coconut oil and weight loss
Considered as a healthy fat, coconut oil can be used as a “support” supplement to a weight-loss diet. A few spoonfuls a day in between meals could help create a feeling of fullness on a limited calorie program, which is similar to consuming small amounts of olive oil or sugared water on the famous Shangri-la Diet. Coconut oil as a supplement is reasonably cheap, but do check if it is of high quality and properly pressed.

Coconut as dietary fiber
Unlike pysllium husk and oat bran, coconut fiber is flavorful and appetizing. You would be surprised to know that coconut has four times higher fiber content than oat bran and twice as much as wheat bran or flaxseed meal. You can add it to desserts, beverages, and even savory dishes. As a dietary fiber, it improves intestinal problems like constipation, Crohn’s disease, irritable bowel syndrome, and removes intestinal parasites.

Dietary fiber helps to slow down the absorption of sugar into the body’s system and so coconut fiber can help improve blood sugar control in diabetics. When taken with meals, it helps to lower the glycemic index of the food consumed and reduces their effect on raising blood sugar levels.

One advantage of choosing coconut dietary fiber over other types is that it does not contain phytic acid, which combines with important minerals, like iron, zinc and calcium, in the digestive tract and pulls them out of the body.

Coconut oil strengthens immune function
The essential fatty acids in coconut oil have antibacterial, anti-cancer, and antiviral properties that fortify the body’s immune system. Though there has yet to be a published research study to prove this in humans, tests have proven positive in test tubes and in animals.

Related links:
The Coconut Diet
The Coconut Oil Miracle

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Good bacteria can prevent or help certain frustrating health problems that perhaps regular pharmaceutial drugs cannot. Found in yoghurt, probiotics are highly popular in certain cultures — Northern Europeans have it with their meusli and the Japanese consume it as a healthy snack.

In the mid-90s, scientific research showed the efficacy of probiotic therapy and probiotic supplements are becoming more popular in the U.S. as more health professionals recommend it for disgestive disorders like irritable bowel syndrome, allergies, vaginal infections.

How do probiotics help? An estimated 100 trillion microorganisms represent more than 500 different species that reside in a healthy, normal bowel. These microorganisms actually keep harmful bacteria at bay, aid digestion and nutrient absorption while fostering immunity.

Probiotics are generally viewed as harmless — they are not classified as a drug in the U.S. and are sold as a dietary supplement. Probiotics are strain-specific, so certain types will only be good for treating particular conditions.

Let’s look at the illnesses that probiotics can lend a hand:

Diarrhea. Studies have shown that the bacterial strain, Lactobacillus GG, can shorten the course of infectious diarrhea in children (but not adults). Other clinical trials have also suggested that anti-biotic induced digestive upheaval can be reduced by as much as 60 per cent.

Crohn’s disease and irritable bowel syndrome. Certain strains of probiotics can prevent the these disorders from recurring, but more research needs to determine exactly which type would help these conditions.

Urogenital health. The female urogential area is as delicate as the digestive system where antibiotics, spermicides and birth control pills could throw the body out of whack. As a traditional treatment, yoghurt is eaten or inserted into the vagina to treat yeast infections. Probiotics are a popular self-remedy to fight common problems like vaginosis ( a fairly serious affliction that could lead to pregnancy complications and pelvic inflammatory disease), yeast infection, and urinary tract infection. But solid scientific studies have yet to support this claim.

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