Wasa Cracker Avo Toast: Nature’s Laxative?

Last week, I get a colonic.

When I walked out of the colonic, I felt full body chills. In a good way. Like, euphoric good. Like, felt-so-good-that-I-thought-I-was-dosed good. Like, how can I recreate this feeling good!

And it got me thinking…do normal people who poop perfectly feel like this all the time?

I’ve struggled with chronic constipation my entire life. Even though I’m much better now and I’m quite regular, there’s always room for improvement in my gut health, and I love researching, experimenting, and picking the brains of people smarter than me.

My “colonic guy” is one of those people. He has been doing this work for decades, seen thousands of colons, and has seen first hand what behaviors lead to what outcomes. He basically has an observational study’s worth of data, so I like to use our sessions as much as a research session as it is an annual clean up.

When I went last week, he recommended Wasa crackers.

If you’re not familiar with Wasa crackers, they are a Swedish crispbread made from whole rye. They’re crunchy, have a perfect crisp, and incredibly high in fiber. I actually grew up eating these in Germany, and as soon as he suggested them to me, I ran out and bought a pack to come up with some recipe ideas for all my fellow constipation-prone girlies.

The reason my “colonic guy” recommended them is ultimately because they are so high in fiber. And I know everyone talks about fiber, but do you actually truly know what fiber is?

What Is Fiber?

Dietary fiber, also known as roughage, is a type of carbohydrate found in plant-based foods that the human body cannot digest. Unlike other carbohydrates, which are broken down into sugar molecules, fiber remains largely intact as it passes through the digestive system. It plays several crucial roles in maintaining health, particularly in the digestive system.

Types of Fiber

1. Soluble Fiber:

   • Definition: Soluble fiber dissolves in water to form a gel-like substance.

   • Sources: Oats, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.

   • Function: Helps lower blood cholesterol and glucose levels.

2. Insoluble Fiber:

   • Definition: Insoluble fiber does not dissolve in water and helps add bulk to stool.

   • Sources: Whole grains, wheat bran, nuts, beans, and vegetables such as cauliflower, green beans, and potatoes.

   • Function: Promotes the movement of material through the digestive system and increases stool bulk, aiding in regular bowel movements.

Role of Fiber in the Body

1. Digestive Health:

   • Bowel Regularity: Fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing the chance of constipation.

   • Maintaining Bowel Health: A high-fiber diet may lower the risk of developing hemorrhoids and small pouches in the colon (diverticular disease).

2. Blood Sugar Control:

   • Soluble fiber can slow the absorption of sugar and help improve blood sugar levels, which is beneficial for people with diabetes.

3. Cholesterol Levels:

   • Soluble fiber can help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.

4. Weight Management:

   • High-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay satisfied longer. And high-fiber foods tend to be less "energy dense," which means they have fewer calories for the same volume of food.

5. Gut Microbiota:

   • Fiber, especially soluble fiber, acts as a prebiotic, feeding the beneficial bacteria in the gut. This helps maintain a healthy gut microbiome, which is crucial for overall health, including immune function and possibly even mental health.

How Fiber Helps Constipation

1. Increases Stool Bulk:

   • Mechanism: Insoluble fiber adds bulk to the stool, making it easier to pass through the intestines. This can help stimulate bowel movements and prevent constipation.

   • Evidence: A study published in Alimentary Pharmacology & Therapeutics found that increased fiber intake improved stool frequency and consistency in individuals with constipation.

2. Softens Stool:

   • Mechanism: Soluble fiber absorbs water and forms a gel-like substance that softens the stool, making it easier to pass.

   • Evidence: Research in Digestive Diseases and Sciences showed that psyllium, a type of soluble fiber, significantly improved stool consistency and bowel movement frequency in patients with chronic constipation.

How Fiber Improves Overall Gut Health

1. Feeds Beneficial Gut Bacteria:

   • Mechanism: Fiber serves as a prebiotic, providing nourishment for beneficial gut bacteria. These bacteria ferment fiber, producing short-chain fatty acids (SCFAs) like butyrate, which are beneficial for colon health.

   • Evidence: A review in Nutrients highlighted that dietary fiber supports a diverse and stable gut microbiome, which is associated with better digestive health and reduced risk of gut-related diseases.

2. Promotes Gut Motility:

   • Mechanism: Fiber helps regulate the speed at which food moves through the digestive tract. Insoluble fiber increases the bulk and speed of food passage through the gut, while soluble fiber slows it down, allowing for better nutrient absorption.

   • Evidence: Studies have shown that individuals with higher fiber intake have lower rates of gastrointestinal disorders such as constipation, irritable bowel syndrome (IBS), and diverticulitis.

3. Reduces Inflammation:

   • Mechanism: The fermentation of fiber by gut bacteria produces SCFAs, which have anti-inflammatory properties and can reduce inflammation in the gut lining.

   • Evidence: Research published in The American Journal of Clinical Nutrition found that high-fiber diets are associated with lower levels of systemic inflammation, which is beneficial for overall gut health and may protect against inflammatory diseases like Crohn's disease and ulcerative colitis.

Additional Benefits of Fiber

1. Heart Health:

   • Mechanism: Fiber helps reduce cholesterol levels and improve heart health by binding to cholesterol in the digestive system and removing it from the body.

   • Evidence: A meta-analysis published in The American Journal of Clinical Nutrition concluded that dietary fiber, particularly soluble fiber, is effective in lowering serum cholesterol levels and improving cardiovascular health.

2. Cancer Prevention:

   • Mechanism: Fiber aids in the removal of waste products from the digestive system, reducing the time they stay in contact with the intestinal wall. Additionally, SCFAs produced during fiber fermentation have protective effects against cancer cells.

   • Evidence: Epidemiological studies suggest that a high-fiber diet is associated with a reduced risk of colorectal cancer. Research published in The Lancet showed that higher dietary fiber intake is linked to lower incidence of colorectal cancer.

This Dish

Wasa crackers topped with a miso-tahini sauce, cucumbers, avocado; and spring pea guac with chive blossoms and dame rocket flowers.

The Benefits

• I find that you need 2 things in order to eliminate well: 1. fiber; 2. lubrication. Fiber is a little more straightforward. As far as lubrication, that’s twofold: first, you need to lubricate your colon by hydrating correctly; next, a very fiber-rich meal needs some fat the help lubricate and move it out. That’s why I’ve paired the high-fiber Wasa crackers with healthy fats like avocado and tahini, it creates the perfect laxative effect. Plus, cucumbers are really hydrating, which further lubricates the bowels.

• The primary type of fiber in Wasa crackers is insoluble fiber, which remains intact as it passes through the digestive system. It adds bulk to the stool and speeds up the movement of waste through the intestines.

• The fiber in avocados, onions, and garlic acts as a prebiotic, feeding beneficial gut bacteria and promoting a healthy gut microbiome.

• Probiotics in miso improve gut flora balance, enhancing bowel regularity; and support a healthy gut microbiome, improving digestion and nutrient absorption.

• The citric acid in lemons helps stimulate gastric juices, improving digestion.

• Jalapeños contain capsaicin, which has anti-inflammatory properties & can stimulate digestion by increasing digestive enzyme production.

• Cilantro has traditionally been used to aid digestion and reduce bloating.

• Whole grains, such as those found in Wasa crackers, retain all parts of the grain kernel (the bran, germ, and endosperm), which means they are more nutritious compared to refined grains. The bran component of whole grains is particularly high in fiber, contributing to the bulk and water content of stool. This helps in promoting regular bowel movements and preventing constipation.

The Recipe

There isn’t much of a “recipe” here because you could literally just grab Wasa crackers & cover in avocado & cucumber and call it a day, but here is the breakdown of how I made everything:

Overall ingredients:

• 4 wasa crackers

• 3 Persian cucumbers

• 1/4 batch of my spring pea guac recipe (copied below, but here is the reel if you want to watch it)

• a few tablespoons of my miso-tahini sauce (recipe below)

• optional: a little splash of lemon, some jalapeño, sugar snap peas, and black pepper to garnish

Spring Pea Guac Ingredients:

• 8oz green peas

• 3 avocados

• a handful of cilantro

• 1/3 red onion

• maybe 10 or so shakes of Tajin, adjust to taste (I emphatically recommend using the brand name tajin rather than generic chili lime salt)

• 1 jalapeno

Spring Pea Guac Instructions:

1. Steam your green peas & allow them to cool. I steamed them by putting them in a fine-mesh sieve and holding over a boiling kettle. You can steam them in a proper steaming basket if you want, I just wasn’t in the mood to pull out pots & pans!

2. finely dice your red onion

3. chop the cilantro

4. finely dice jalapeños, removing seeds in accordance with the spice level you want

5. mash up your green peas & avocados with tajin. I used my coconut mallet to smash the peas, but you can use anything wide & flat, like the edge of a measuring cup, or the handle of a thick kitchen utensil. And then I use the back of a fork to mash the avocado.

6. add in everything else & mix together

Miso-Tahini Ingredients:

• 1 cup tahini

• 2 cloves garlic

• 1.5 cups water

• 2 tbsp white or chickpea miso

• 2 whole lemons, peel removed

Miso-Tahini Instructions:

1. Cut the rind off of the lemons

2. Blend everything together until super smooth

Overall instructions:

1. I slathered 2 crisp breads with tahini, topped one with thin cucumber slices, the other with avo slices

2. I slathered the other 2 crisp breads with the spring pea guac & garnished with some cucumber, jalapeño, sugar snap peas, chive blossoms, and dame-rocket flowers

Links from this recipe

• This is the mandolin I used

• IF YOU USE A MANDOLIN, PLEASE PLEASE PLEASE USE MESH GLOVES, These are the ones I use

• This is my handheld spiralizer. There are prob better ones out there (I bought this years ago!), but I have no complaints about this one, and it’s compact & easy to store.

• Tajin

• For tahini, I use either Har Bracha, or Artisana Raw Tahini

For more on Gut Health…

To hear more about microbial diversity, 30 different plants per week, improving your gut microbiome, inflammation, and LOWER BELLY BLOATING, listen to episode 183, “Your Questions Answered: Gut Microbiome & Lower Abdomen Bloating,” available everywhere you listen to podcasts (including Apple Podcasts here), and you can WATCH the whole thing on Spotify (available here).