A healthy bowel can make a significant difference in your overall well-being, affecting everything from your mood to your immune system. You may have heard the saying “disease begins in the gut,” and for good reason. Our gut health plays a crucial role in our overall health, and chronic constipation can lead to a condition called autointoxication, or systemic and chronic body toxicity, affecting all body organs.

Understanding Autointoxication

Autointoxication occurs when the large intestine holds onto waste material for longer than necessary, allowing toxins to be reabsorbed into the body. This can strain your liver and other organs as they work to detoxify your system. Regular bowel movements are essential to prevent this recycling of toxins.

Dr. Bernard Jensen, a well-known nutritionist and iridologist, emphasized the importance of maintaining a healthy gut. He believed that toxins decaying in the sigmoid colon could be the starting point of degenerative diseases. Ideally, you should have at least one bowel movement a day.

The Importance of Fiber

One of the best ways to support healthy digestion and avoid autointoxication is by increasing your fiber intake. However, it’s important to know the different types of fiber and their respective benefits:

  • Soluble Fiber: Soluble fiber absorbs water and forms a gel-like substance in your intestines. This helps sweep toxins out of your gut, lowers bad cholesterol (LDL), and can relieve constipation or irritable bowel syndrome (IBS). You’ll find soluble fiber in fruits, vegetables, oats, barley, buckwheat, millet, and legumes.
  • Insoluble Fiber: Often referred to as “roughage,” insoluble fiber is more resistant to digestion and is fermented by gut bacteria to produce fatty acids. It’s mainly found in wholegrain foods (especially oat bran and rice bran), fruit and vegetable skins, nuts, and dried beans.
  • Resistant Starch: Around 10% of the starchy foods you eat consist of resistant starch, which acts like a form of fiber. It resists digestion, fermenting in the large intestine and supporting the growth of beneficial gut bacteria. Good sources of resistant starch include green bananas, raw oats, cashews, cooked and cooled potatoes or pasta, and red kidney beans.

    Sources of fiber

Tips for Increasing Your Fiber Intake

Most people don’t consume enough fiber, with the average intake being around 30 grams per day. If your current diet is low in fiber, start introducing more fiber gradually to avoid abdominal discomfort or gas. Here are some tips to help you increase your fiber intake:

  • Eat More Whole Foods: Opt for wholegrain foods, fruits, and vegetables. These contain a perfect balance of nutrients and fiber.
  • Hydrate Well: Drink at least 8 glasses of water a day to aid digestion and prevent constipation.
  • Exercise Regularly: Physical activity helps keep your digestive system moving and can reduce the risk of constipation.
  • Soak and Rinse Dried Beans: To reduce gas, soak dried beans for 18 hours to remove oligosaccharides (which cause gas). Discard the soaking water and cook the beans in fresh water.
  • Start Slowly: Increase your fiber intake gradually to allow your body to adjust. Rapid increases can lead to discomfort.
  • Aim for two-thirds of your plate  to be covered by plant food
  • Avoid excessive intake of meat, animal products, fatty foods,and sugar
  • Eat the fruit instead  of  fruit juice ( which  has lost all its fiber)
  • Eat raw nuts, seeds, and  fresh fruits


Maintaining a healthy gut is crucial for your overall well-being. By increasing your fiber intake, staying hydrated, and exercising regularly, you can support your digestive health and prevent autointoxication. Remember, small changes can lead to big improvements in your gut health and overall quality of life.

If you would like to know more about how the DH-Natural Medicine Clinic can help you, please call us now on

(02) 4854 0205 

Danuta Hulajko is a Naturopath, international speaker and the founder & practitioner at the DH Natural Medicine Clinic and www.healingremedies.com.au in the Southern Highlands 

Danuta specialises in Allergies, Anti-Aging, Auto-Immune Conditions, Cardiovascular Conditions, Female Reproductive, Long Covid, Menopause, Mould Toxicity, Skin Conditions, Stress and Insomnia and Thyroid Dysfunction.


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