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Daily Fibre Intake

We simply don’t eat enough fibre in our diet and this is causing many toxins to built up as our colon is not able to push out all the waste. I read a few very interesting facts the other day; “Over the course of 70 years, our intestines will process over 100 tons of food and 40,000 liters of fluid. This massive amount of food and liquid eventually leads to a build up of about 15 pounds of fecal deposits and toxic waste. These waste deposits contaminate our blood and eventually cause unrepairable damage to our bodies.”

It is extremely important for us to keep a healthy colon and promote movements in the colon with usage of both soluble and insoluble fibre. This not only ensures healthy weight, but it also eliminates the excess food which our body doesn’t use up. Common signs of intestinal blockage include:

  • Constipation
  • Diabetes
  • Hearing and vision problems
  • Excessive or insufficient weight gain
  • Kidney and liver disease
  • Skin, hair and nail problems
  • Arthritis
  • Some forms of cancer

Of course the popular way of colon cleansing these days is by using enema or clyster, however that only cleans 40-50cm of the colon, leaving the rest of the intestines blocked. According to this website, it is possible to clean up your intestines by consuming flaxseed flour with kefir for 3 weeks. I have put myself on a mission and started this regime yesterday so hope it works out. This is the exact recipe:

Clean the intestine using this flax seed flour regimen – Instead of breakfast consume this mixture for 3 weeks:







Week 1: 1 tablespoon of flaxseed flour and 100 ml of kefir

Week 2: 2 tablespoons of flaxseed flour and 100 ml of kefir
Week 3: 3 tablespoons of flaxseed flour and 150 ml of kefir


It is important that we get at least 25-35 grams of both soluble and insoluble fibre in our daily diet. This is not easy to achieve due to our meal preferences and therefore it is important to take additional fibre supplement.

Insoluble fibre is the type that’s best at alleviating constipation as it can soak up around fifteen times it’s own weight in water.This increases the bulk of stools, which in turn stimulates gut contractions and keeps the bowels moving regularly.Foods richest in insoluble fibre are the fibrous types like wholemeal bread, brown rice and bran cereals.

Soluble fibre helps food move along the gut too, but it also lowers cholesterol by binding to it in the gut. It doesn’t hold as much water as insoluble fibre, but it dissolves in the gut forming a viscous gel. This gel slows down the rate at which sugar enters the bloodstream, which can help keep energy levels steady.

I have started consuming Shuang Hor’s Jia Hor Fibre daily as I was not getting nearly enough fibre through my meals. I have definitely seen improvements; my bowl movements are more frequent and much smoother. Jia Hor Fibre is combination of various natural dietary fibres (water-soluble and insoluble), vitamins, minerals and Lingzhi so you get added benefits as well. It has been awarded with 4 accreditations, namely regulating bowel functions, maintaining healthful blood glucose level, reducing serum cholesterol level, and reducing serum triglycerides level. Another reason to consume the fibre is that it gives you a sense of fullness so you can reduce your calorie intake. Great in combination with soya protein.

soya fibre

Fibre Pros

  • Fibre is important in aiding digestion. Soluble fibre soaks up water, which helps to plump out the faeces, and allows it to pass through the gut more easily. It slows down the rate of digestion, and this is then counteracted by insoluble fibre, which speeds up the time that food takes to pass through the gut.
  • A lack of fibre, particularly insoluble fibre, can lead to gastrointestinal problems such as constipation, irritable bowel syndrome, colitis, colon cancer and hemorrhoids.
  • It is thought that soluble fibre helps protect against heart disease by lowering blood cholesterol. Cereal fibre seems to offer more protection against coronary heart disease than the fibre from fruit and vegetables.
  • People who are overweight have been shown to lose significant amounts of body fat by increasing the amount of fibre, especially soluble fibre, in their diets.
  • A high-fibre diet also slows glucose absorption from the small intestine into the blood, reducing the possibility of a surge of insulin. Fibre is therefore recommended for people with diabetes and a high-fibre diet can help to prevent development of the condition.
  • Resistant starch is also important for bowel health. Bacteria in the large bowel ferment and change the resistant starch into short-chain fatty acids, which are important for bowel health.


Adjust your meals and include as many of these ingredients in your daily diet to help the intestines and colon keep clean and healthy.



It is important to gradually introduce the fibre increase as the body needs to adjust.


Stay Healthy,








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