As an Oncology nurse, I usually spend my days educating patients on why supplements are NOT recommended and can cause side effects (a Hepatologist I work with cites Liver Detox supplements as a contributor to liver failure!). If you are interested in learning more about colon cancer and your digestive health, I work with an incredible surgeon at Stanford named Dr Natalie Kirilcuk and you can hear our Q+A with a ColoRectal Surgeon here.

There is one supplement that is recommended, from Cardiologists to Oncologists: FIBER

Side Note: while I have your attention, if you are over 45: PLEASE GET A COLONOSCOPY!! You can save your own life!. If it’s an early cancerous polyp, the cancer treatment can be done at the same time as the colonoscopy!

• Fiber is the ONLY recommendation to reduce diverticulitis episodes (you do NOT need to avoid seeds and nuts!).

• Fiber helps with weight loss

• Fiber is good for heart health and can reduce serum cholesterol and balance blood sugars

• Fiber helps reduce your risk of developing cancer, including colorectal cancer

• Fiber is good for your microbiome, as your good microbiome feast on fiber.

Fiber Options:

But not ANY fiber! There is soluble and insoluble fiber. Soluble fiber dissolves in water. Insoluble fiber doesn't dissolve in water .Most people need insoluble fiber to help make them regular.

1. Whole Psyllium Powder: Flavorless Metamucil, Konsyl, or whole psyllium husks from Trader Jo’s (brand is NOW).

   Psyllium husk contains both soluble and insoluble fiber. As Dr Kirilcuk shares, “Most people need insoluble fiber.” How to take: It has a gritty texture (which is what’s good for you!), so mix with OJ and drink immediately for the best experience. You could alternately try another cold beverage as long as you can immediately drink it (otherwise it turns into gel, which is what you want to happen inside your colon). Any time you take fiber, you must also drink a lot of water for it to work.

2. Fiber One STICKS ONLY: can find at Safeway or online: has the correct combo of soluble and insoluble fiber.

3. Poop like a Champion: This line of cereals is aptly called, “Poop Like a Champion” and receives a YES from Dr Kirilcuk.

What does NOT work?

Only Soluble fiber like the ‘Clear Fiber’ options

Capsule forms

Gummies

Flavored Metamucil

NOT RECOMMENDED: Flavored Metamucil is filled with sugar and flavor additives. The active ingredient is Psyllium Husk and you need to find a version without extra sugar that is NOT capsule form. (Flavorless Metamucil fits the bill). Clear Metamucil is also NOT recommended, neither is capsules or gummies. The slurry specifically is what helps to work in your colon.

How to take:

Start SLOW and gradually work up to the intended daily dose. Registered Dietician, Melinda E. Cater, MS, RD, LDN, shared some tips for increasing fiber.

“Go slow at first. …It may take a while for your digestive system to get used to a change. Gradually work your way up to Slowly build up to the recommended daily dose of fiber.

Expect some changes. “Some gas and bloating are normal while you get used to higher fiber,” says Cater. It’s important not to confuse these mild discomforts with a diverticular flare-up. “Increasing your fiber intake gradually will help, as will staying well hydrated. During this transition to a higher fiber, having some extra intestinal gas without fever or other symptoms is likely nothing to worry about.”

Dr Kirilcuk also recommends probiotic rich cultured foods and prebiotic fibers to help promote the growth of good bacteria:

Probiotic Cultured Foods:

Activia, Yakult, Good Belly, Kefir

Kombucha Tea, Raw miso paste

Sauerkraut, Natto, Kimchi, Tempeh

Prebiotic Fibers:

Jerusalem artichoke (aka sunchoke), Asparagus, Banana, Garlic, Leeks, Onions

Omitting Alcohol, Red wine, Processed foods, and Smoking are great for your health irregardless of diverticulitis.

Leafy greens decrease risk of dementia, help colon and overall health.