The Constipation is Caused by Lack of Fiber Myth by Dr. Eric Berg DC
Constipation is a condition where people experience difficulty passing stools or infrequent bowel movements. It is a widespread digestive disorder that affects people of all ages, gender, and race. According to a report by the National Institutes of Health (NIH), constipation is one of the most common digestive problems, affecting over 42 million people in the United States. The general consensus among the medical community is that constipation is caused by a lack of fiber in one's diet. However, Dr. Eric Berg DC challenges this belief and offers a different perspective on what may be causing constipation.
What is Constipation?
Constipation is a condition where an individual has infrequent bowel movements or difficulty passing stools. It can be a source of discomfort, pain, and even psychological distress. When stool passes through the colon too slowly, it can become hard and dry, making it difficult to pass.
The Lack of Fiber Myth
Dr. Eric Berg DC challenges the widely held belief that constipation is caused by a lack of fiber. According to him, adding more fiber to an already congested colon does not make sense. While fiber may increase bulk and volume, it also causes fermentation, leading to gas and bloating, which exacerbates the symptoms of constipation. Dr. Berg highlights that people with chronic constipation may already be consuming a lot of fiber, but it's not working for them. In some cases, adding more fiber can make the situation worse, especially if the person has small intestinal bacterial overgrowth (SIBO), which causes bloating.
The #1 Mistake People Make When Dealing With Constipation
The biggest mistake that people make when dealing with constipation is adding more fiber to their diet. Dr. Berg shares his personal experience with constipation, which he overcame by cutting out carbs and consuming more meat. Instead of adding more fiber, he recommends reducing fiber, especially grain fiber, including that from beans, lentils, and bran. Dr. Berg notes that vegetable fiber is usually okay, but it can sometimes bind a person up.
Constipation Remedies
In addition to reducing fiber, Dr. Berg suggests other constipation remedies, such as addressing the side effects of medications, consuming more thiamine (vitamin B1), reducing stress, and addressing the lack of bile.
Side Effects of Medications
Medications can cause constipation as a side effect. Antidepressants are a common medication that can cause constipation. Dr. Berg recommends that people on medication should look up the side effects and see if constipation is one of them. They can also speak to their healthcare provider about alternative medications that do not have this side effect.
The Role of Thiamine (Vitamin B1) Deficiency
Thiamine, or vitamin B1, is a vital nutrient that plays a crucial role in the digestive system. It helps build up acetylcholine, a neurotransmitter involved in the peristalsis or the pumping action of the colon. A deficiency in vitamin B1 can cause constipation, and it is often caused by consuming too many carbs and sugars. Dr. Berg recommends consuming more foods that are high in vitamin B1 or taking supplements to correct the deficiency.
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The Role of Stress
Stress is a common cause of constipation. When the body is under stress, it goes into the fight or flight mode, which can lead to a slowdown of the digestive system. Reducing stress levels can help alleviate constipation. Dr. Berg recommends incorporating stress-reducing activities such as meditation, yoga, or deep breathing exercises into one's routine.
The Role of Bile in Digestion
One lesser-known cause of constipation is a lack of bile. Bile is a fluid that is produced in the liver and stored in the gallbladder. It plays a crucial role in digestion by breaking down fats and lubricating the colon. When bile is lacking, it can cause constipation, as the colon is not properly lubricated. Symptoms of a lack of bile can include pain in the right shoulder or discomfort under the right rib cage.
Adding more bile salts to your diet as a supplement can help to relieve constipation by lubricating the colon and aiding digestion. However, taking too much bile can lead to diarrhea, so it's important to find the right balance.
The Role of Dysbiosis in Constipation
Dysbiosis is an imbalance in the microflora of the gut. Instead of adding more fiber to your diet, Dr. Berg suggests that adding a probiotic may be a better solution. The microbes in constipation are often missing, and probiotics can help to restore balance. However, if you have small intestinal bacterial overgrowth (SIBO), taking probiotics can cause more bloating.
The Role of Eating Frequency in Constipation
Another common cause of constipation is eating too frequently. People who eat three meals and three snacks a day never allow their digestive system to rest. Dr. Berg recommends intermittent fasting as a game-changer for chronic constipation. Intermittent fasting allows your digestive system to rest in between meals, giving it time to digest and process food properly.
The Role of Protein and Hydrochloric Acid in Constipation
Eating too much protein can also cause constipation. Dr. Berg recommends increasing fat to protein ratios, as excess protein can only be digested or assimilated to a certain extent. Incomplete digestion at a higher level can cause constipation, as undigested food material backs up like a traffic jam.
Low hydrochloric acid (HCL) can also cause constipation, as it prevents the proper digestion of protein. Dr. Berg suggests adding betaine hydrochloride or apple cider vinegar to meals as a way to boost HCL levels.
The Role of Magnesium and Potassium in Constipation
Finally, low levels of magnesium and potassium can contribute to constipation. Magnesium and potassium are electrolytes that power the nerves and muscles in the body. The colon is a muscle that requires these electrolytes to function properly. Magnesium also helps to relax the colon muscle, so a lack of it can cause constipation.
Conclusion: The Importance of Addressing Underlying Causes of Constipation
In conclusion, constipation is a common digestive disorder that affects many people worldwide. While it is widely believed that lack of fiber is the cause of constipation, Dr. Eric Berg DC challenges this notion and provides a different perspective on what may be causing the condition. Dr. Berg suggests reducing fiber, especially grain fiber, and addressing other factors such as side effects of medication, stress, vitamin B1 deficiency, lack of bile, dysbiosis, eating frequency, protein intake, and low hydrochloric acid. By taking steps to address these issues, people can alleviate their constipation and improve their digestive health.