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Eating a Low Fiber Diet

Low Fiber Diet

Estrogen is processed in the liver, but it is also processed partly by gut flora, and also excreted through the digestive track.

Low fiber diets are associated with estrogen dominance. This is because estrogen can be re-absorbed through the intestinal walls. If you have poor gut flora and slow intestinal motility due to a low fiber diet, estrogen sits too long in the gut and gets reabsorbed back into the bloodstream.

Fiber is generally correlated with improved digestive pace and motion. A proper amount of fiber helps push things along in the digestive track. Yet too much fiber can be damaging. It causes something health advocates like to call “roughage.” It is abrasive, and it can drive to gut deteriorating conditions like diverticulitis. In any case, however, meeting a minimum requirement for estrogen processing such as regularly consuming fruits and vegetables can be quite helpful for gut motility and health. This is part of the reason I recommend at least six servings of vegetables every day. This is a good amount to meet your fiber needs.

Increasing fruit and vegetable intake can also, of course, increase nutrient status, which can boost liver function, hormone function, and the processing of all of these chemicals. Greens like kale and spinach are particularly good for improving liver function.

What do you do to mitigate these problems that cause estrogen dominance, then? Eat a diet designed to cool inflammation, to support organ- and particularly liver- function, to minimize phytoestrogen intake, to optimize fiber intake, and to maximize nutrient status.

Foods to be avoided are of course all processed sugars, grains, omega 6 seed oils, phytoestrogens which include soy, flax, legumes, seeds, and some herbs, which I list in great detail here on my website, and alcohol.

Foods to emphasize for estrogen clearing are the ones that are the most nutrient dense, particularly those that boost B vitamin levels, omega 3 levels, choline, zinc, magnesium, calcium, and vitamin D, A, and K. For that reason, eggs (choline), fish (omega 3, iodine, selenium, and vitamin D), liver (vitamin A, vitamin K, B vitamins, and iron, zinc, manganese), other organ meats, butter or ghee (vitamins A, D, and K), greens (vitamin K, iron, some b vitamins) and high quality animal protein may be your best companions in this journey. Two supplements: L-taurine and L-methionine may enhance bile circulation and increase estrogen’s excretion out of the body. N-Acetyl Cysteine is also excellent for detox. Milk thistle, black radish and dandelion are possibly helpful herbs.

Exercise should also be high on your list, since exercise can sharpen insulin sensitivity, boost weight loss, help mitigate mood balance problems associated with estrogen dominance, and reduce levels of stress hormones in the body.

Finally, stress reduction is very important. I cannot emphasize enough how important this is. Without progesterone in the body, it is nearly impossible to rectify estrogen dominance. Every other aspect of estrogen mitigation can be in place. But without sufficient progesterone, symptoms of estrogen dominance will persist.

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