Food and Digestive Health

Eating a broad selection of fresh fruits, vegetables and whole grains as well as drinking plenty of fresh, clean water will help keep your digestive tract and body healthy.

Fibre

Despite the many health benefits associated with high-fibre diets, many Canadians don't consume nearly enough. Insoluble and soluble fibres have important and separate functions, so it's important to consume an appropriate amount of each.

When insoluble fibres are consumed – from sources like whole wheat, flax seed and certain vegetables – they cannot be broken down and absorbed so they provide bulk to the digestive tract. Insoluble fibres are important for regulating food absorption, bowel function and metabolism. They help smooth the absorption of other food groups, so they can help regulate blood sugar levels, fat and cholesterol absorption. They often help with constipation and hemorrhoids. 30 to 35 grams of insoluble fibre per day is recommended.

When soluble fibres are consumed – from sources like oats, peas, beans and lentils – they dissolve and ferment within the colon. This produces gases, but also nutrients that keep the colon healthy. There's evidence soluble fibres can benefit the cardiac system, nourish the bowel and help with the bowel's immune system.

If you do not have a high fibre intake, it is suggested that you gradually increase your fibre intake over the course of a few weeks, and balance soluble and insoluble fibres. This allows time for the bowel and colonic flora to adapt, and it will limit unwanted gas and bloating.

Fibre supplements are not necessary in a well-rounded diet that includes vegetables, fruits, beans and good fibre cereals. Fibre cereals are often fortified with vitamins and minerals which provide many daily nutritional requirements. It is important to note however, that if dietary needs are not being met, good replacement supplements are available.

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Probiotics and Prebiotics

The number of bacteria in the human gastrointestinal tract is 100 times greater than the number of cells in the body. Recent findings indicate a link between the health of your body and the bacteria that live inside the intestines. Probiotics contain friendly living bacteria. Recently, in well-conducted clinical trials probiotic medications have been shown to treat some digestive diseases, including irritable bowel syndrome.

The microflora in your digestive system are easily thrown off by stress, travel and antibiotic use. This can kill good and bad bacteria alike. Foods with large quantities of probiotic bacteria have the ability to suppress disease-causing bacteria. It is important to note that Canadian food manufacturers are not required to accurately indicate the amount of probiotic culture in a product and that many supplement are not yet approved by Health Canada so it may be difficult to choose the best products.

Unlike probiotics, prebiotics do not contain living bacteria. Instead, they contain non-digestible food particles that support the friendly bacteria already living in your intestines. Both probiotics and prebiotics can be beneficial to your health.

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