Elfin Recite

Why it’s important: Fiber constitutes bulk to stool, accelerating its transfer through the intestine so your body has less time to absorb toxins. “Many of the strong microbes lining the colon use fibers as their food.” says Walter J.Coyle, Doctorate in gastroenterology program director at Scripps Clinic Torrey Pines (La Jolla), California. 

How to make the grade?

Aim for 25 to 30 grams of fiber a day, including seven to nine servings (1/2 cup each) of fruits and vegetables. “Their fiber has phytochemicals and antioxidants that benefit your colon lining,” says Dr. Coyle. Need help topping off your tank? A methylcellulose-based fiber supplement, such as Citrucel, won’t cause flatulence.
Gut goof-up: Don’t go from 3 grams to 30 overnight, or you’ll pay an embarrassing price. “That will lead to bloating and flatulence,” says Dr. Coyle. “Start slowly, and gradually increase your intake from there.”