Page 1 - healthy-digestion

A Recipe for

Healthy Digestion

By Dr. Janet McKenzie, BSN, MBA, ND

Soluble fibre are digestible carbohydrate which are well fermented in the
large intestine forming a gel . It influences the water balance in the digestive
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system, and has an impact on weight management as well as levels of
hormones , cholesterol and blood sugar . Pectin is a source of soluble fibre.
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Pectin is common in fruits such as apples.
The benefits of a high fibre diet may include:
• normalized bowel movements;
• maintenance of the health and integrity of the bowels;
• normalized levels of insulin, cholesterol and blood glucose, and;
• enhanced elimination of potential toxins and carcinogens.
The recommended daily fibre intake for adult males is 30 – 38 grams and
is 21 – 26 grams for adult females. Many people find it challenging to
obtain all the fibre they need from dietary sources. In these instances, fibre
supplementation can be helpful. Unless supplementation is undertaken
for therapeutic reasons, in other words to treat a specific condition, it is
preferable to look for supplements that contain both soluble and insoluble
sources of fibre.

If you are planning to increase your fibre intake through your diet or with
You’ve probably heard the statement “You are what you eat”. More literally, supplements, plan on making the change slowly. Too rapid an increase may
you are what you eat, digest, absorb and assimilate. Your gastrointestinal (GI) result in unwanted side effects such as gas and bloating.
system is responsible for the digest-and-absorb portion of that process so its
health is a key factor in your overall level of wellness. Enzymes
Enzymes are chemically active proteins that enhance reactions between
Let’s have a look at the “ingredients” that contribute to digestive health. other substances. Our bodies use them for many things, including digestion.
Digestive enzymes are produced by our salivary glands, stomach, small
Fibre intestine and pancreas to aid in the breakdown of carbohydrates, proteins
Dietary fibre is also referred to as bulk or roughage. It consists of plant and fats.
materials that we are not able to digest. Because we are unable to digest fibre,
it carries various substances with it as it passes through the digestive system. There are times when, for various reasons, we don’t produce sufficient
You could almost think of fibre as a broom that sweeps out any unwanted quantities of these enzymes. This can result in incomplete digestion;
matter that collects in the GI tract. undigested carbohydrates ferment, proteins putrefy, and fats become rancid.
There are two types of fibre that we need to address: soluble and insoluble. Lactose intolerance, with its symptoms of gas, bloating, cramping and
diarrhea, is a common example of a malabsorption syndrome associated
Insoluble fibres are non-digestible carbohydrate that are resistant to with incomplete carbohydrate digestion4 due to an insufficiency of the
digestion and absorption in the human small intestine with complete or digestive enzyme lactase.
partial fermentation in the large intestine and increases the bulk of feces .
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Cellulose is an example of insoluble fibre. Cellulose is common in fruits and Incomplete digestion of proteins may result in the presence of toxic
vegetables.