Welcome Guest, Give the Gift of Health to Your Loved Ones
Originally posted by Dr. Davis on 2011-11-24
on the Wheat Belly Blog,
sourced from and currently found at: Infinite Health Blog.
PCM forum Index
of WB Blog articles. There are any number of later blog posts, and
a variety of Inner Circle resources, that expand on the insights here.
I don’t like talking about it since it makes
me wonder whether I’m starting down that inevitable decline towards
the day when all I want to talk about is having a “good bowel
But the C word–constipation–has come up
several times here when people go wheatless. “Won’t I lack
fiber?” many ask. For example, in response to the Wheat Belly Blog
post, The Wheat-free “Movement,”
Janne posted this comment:
I am very happy on a no-wheat regimen but I wish
I knew what I should do to add enough fiber to my diet. I am not quite
on the verge of constipation. When I ate lots of whole grains (I haven’t
touched refined grains in years), I would have easy daily bowel movements.
I am still going daily but it’s not as ‘easy.’ I eat lots of
vegetables, and sometimes a little brown rice. What am I doing wrong?
Granted: Wheat products are a convenient source of
indigestible fiber. But the idea that you must have whole grains
from wheat to obtain sufficient fiber is pure fiction. There are plenty of
other foods that are rich in fiber.
Here are some ways to regulate regularity:
1) Add more raw nuts and seeds,
more nut meals, including the recipes in the Wheat
Belly book and here in this blog. It means that even treats like chocolate almond biscotti are
rich in fiber.
2) More non-wheat fibers low in carbohydrates, especially
flaxseed and chia. These are easy to sprinkle on foods, mix in with your
wheat-free baked dishes, mix in with wheat-free granola. They do not
have any effect on blood sugar.
3) A magnesium supplement–Magnesium provides an
osmotic effect that increases stool moisture content. This is why many laxatives
contain magnesium, like Milk of Magnesia (magnesium hydroxide). The majority
of people are deficient in magnesium anyway, since modern water purification
removes virtually all magnesium. The form of magnesium to choose depends on
what you are trying to achieve. Strictly for purposes of regularity, magnesium
citrate, 400 mg twice per day, will provide a modest boost. Those of you
desiring better absorption of magnesium and less bowel softening, look for
magnesium malate, 1200 mg twice per day.
4) A probiotic to help your poor wheat-damaged intestine
to recover. While we need more data on these effects, wheat consumption changes
the bacterial composition of your intestinal tract. Taking a probiotic for a
few weeks can provide organisms like lactobacillus and bifidobacterium that
help regain normal bacterial populations.
5) Hydrate–A helpful habit is to drink two
8 ounce glasses of water immediately upon awakening when you
are substantially dehydrated. Do the same several more times per day and be
sure that, whenever you urinate, urine is only lightly yellow, almost clear,
never dark and concentrated.
So going wheat-free does not mean a lifetime
of pushing and straining, then calling your surgeon to clip the hemorrhoids.
For some, it can even mean reversal of incapacitating constipation
to new-found regularity. It means intestinal health that is improved because
it now avoids the most destructive of diet ingredients, wheat.