Main points video

The enterohepatic recirculation plays a role in the build-up of excess hormones...

...so how do we get the bile molecules (carrying hormonal waste) to travel from the small to the large intestine?

• we need a substance that binds to the bile molecules + that does not cross the intestinal barrier
• soluble fiber meets those criteria: 100% of what is caught in the net of soluble fiber will eventually end up in the toilet 
  
  
• if we manage to get adequate amounts of soluble fiber into our diet:
  > we can prevent hormonal recycling from happening
  > we can reduce already existing hormonal build-up
  
  
• importance of soluble instead of insoluble fiber; insoluble fiber does not bind with bile molecules
• majority of vegetables is high in insoluble fiber
• beans & legumes: food sources with highest amount of soluble fiber (+-10gr/cup)
• psyllium husk mixed with sufficient water as an alternative for beans or legumes