I wanted to continue to share steps in how we Spring clean our digestive health.

#2 Eat your veggies
It is a good reminder for us all of the importance of eating a diet rich in fruits and vegetables both
for its phytonutrients and antioxidant content as well as for its delivery of soluble and
insoluble fiber. People who eat the recommended 5 to 9 servings of fruits and vegetables
each day rarely have a problem with constipation, irritable bowel syndrome and other
functional bowel disorders. Soluble fiber is critically important for bowel function, proper
digestion as well as binding to the cholesterol your body produces in the liver, and then is
secreted into the gut. Increasing intakes of soluble fiber helps prevent the reabsorption of
the cholesterol into the bloodstream. People with elevated cholesterol levels may benefit
greatly from increasing the amounts of soluble fiber in their diets. In fact, incorporating
psyllium, inulin, and/or fructooligosaccharide -rich foods and supplements containing 4 to 5
grams per serving over a few months can lead to reduction in cholesterol levels and
improvement in bowel function without pharmaceutical intervention.
While fruits and veggies are a rich source of soluble fiber, remember your whole grain foods
for the insoluble fiber they deliver. Look for whole grain cereals and breads that provide at
least 3-4 grams of fiber per serving—this will largely be insoluble fiber. Humans benefit
most from both soluble and insoluble fiber. While we have accepted recommendations for
total fiber intake, there is not general consensus as to the optimal breakdown between soluble and insoluble fiber.
Aim for a total fiber intake of 25 grams per day for women and 35 grams per day
for men *(Institute of Medicine guidelines 2004). The average American diet provides
barely half the recommended intake per day, so the addition of fiber supplements is prudent
for many—especially those who aren’t consistent with their intake of high fiber cereals,
breads, and other grains.

Shared from: Dr. Jamie McManus MD, FAAFP
Chairman, Medical Affairs, Health Sciences and Education
References:
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Cholesterol, Protein, and Amino Acids (Macronutrients) 2005.
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