Just fibre? Or fibre and more? by Toni Jordan 

Paul has a problem-and it's turning this fun-loving 43 year old into a social recluse. ‘It's my stomach,' he explains. ‘It's ... well ... you know ...' Relax, Paul. We all know the feeling-indigestion, constipation, flatulence and bloating. ‘It's only started in the last few years. I know I'm not eating right, but with my new job and the kids ...'

Fabulous Fibre

The human digestive tract simply doesn't work properly unless it has enough plant material, but discomfort isn't the only concern for people like Paul.  A lack of dietary fibre has been linked to serious diseases like heart disease, cancer and diabetes. The National Health and Medical Research Council recommends 30 grams of dietary fibre a day for men, and 25 grams a day for women, but most of us manage only 18 to 25 grams a day. While we should all strive to eat better, as Paul has discovered, doubling the amount of cereals, fruit and vegetables isn't that easy.

Fibre Supplements - the pathway made easy

Fibre supplements make it easy for everyone to improve their diet, and their digestive health. Natural, gentle fibre supplements often contain:

• Flax meal-although it's usually the oil that's used, flax meal is a terrific source of both soluble and insoluble fibre. Flax meal is not as rough as psyllium; it's a gentle, non-addictive way to cleanse the entire bowel. As a bonus, it's also a good source of protein and omega 3 essential fatty acids. Flaxseed also contains plant lignans, phytochemicals that show exciting possibilities for protecting breast tissue
• Licorice root-licorice has been used for centuries for its anti-inflammatory and healing effects on damaged tissues, and is ideal for stressed intestinal mucosa
• Slippery elm-the bark of this tree is mucilaginous when mixed with water, so it protects and coats the intestines
• Aloe Vera juice-naturopaths often recommend this popular health food for intestinal wellbeing.

Choosing your fibre supplement

When choosing your fibre supplement, it's important to remember what you don't want. If possible, buy an organic supplement to make sure there are no residuals pesticides or herbicides. Fibre has a neutral taste, and most people find it easy to include their fibre supplement in a normal diet by mixing it in juice, water or smoothies, or spooning it over cereals, fruit or yoghurt. Check the label before you buy; you definitely don't need:

• Artificial colours
• Artificial flavours
• Sugar
• Artificial sweeteners
• Wheat or glute 

Tips for better bowel health

‘So I just buy a natural fibre supplement from a health food store or pharmacy and mix a dessertspoon of natural fibre into my juice in the morning? And that's it?' Paul asked. Pretty much, but there are some other things you can do to keep healthy inside.

• Drink enough water-we've all heard the advise, but drinking 8-10 glass of water a day is important to prevent constipation
• Exercise-to keep those bowels moving, get those legs moving
• Think brown-brown bread, brown rice and wholemeal pasta all contain more fibre than their white version
• Eat the skin-apples, potatoes, even roast pumpkin; fruit and veggie skins are packed with fibre