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Digestive Health Center

Digestive health, explained in plain language.

60 practical guides on fiber, cooking, how digestion works, hydration, supplement labels and everyday routines, written to help you make informed choices and prepare useful questions for your health care professional.

Common questions Why does fiber cause gas? Do coffee and tea count as fluid? How are supplements regulated? What if fiber is not helping?
From the guide Your actual number, and the size of the gap

60

plain-language guides

7

topics, from fiber to routines

Sept. 2026

last reviewed

Sources

listed at the end of every guide

New to fiber and digestion? Begin with these three.

  1. Fiber, from first principlesYour actual number, and the size of the gapThe adult targets of 21 to 38 grams, the 28-gram label figure, the average intake, and how to close the gap with food.Read the guide
  2. Fiber, from first principlesThe ramp: what actually happens when you add a lot of fiber at onceWhat the evidence shows on gas, bloating and dose, and how to build a gradual plan anyway.Read the guide
  3. How the body actually handles what comes inWhat the word "detox" actually describes inside the bodyWhat detox means in biology, and what trials show about detox diets, cleanses and supplements.Read the guide

Seven topics, one calm place to look things up.

See the full list

Food and fiber

2 topics, 28 guides

Food first: the kitchenBreakfasts ranked by fiber, beans, soups, snacks, lentils and cooking for one or two.16 guides Fiber, from first principlesYour daily number, soluble and insoluble fiber, gas, resistant starch and label phrases.12 guides

How your body works

2 topics, 10 guides

How the body actually handles what comes inWhat "detox" describes inside the body, digestion hour by hour, the kidneys, sweat and saunas.7 guides Water, hydration and what is in your tapHow much fluid you need, home water filters, and whether coffee and tea count.3 guides

Labels, supplements and routines

3 topics, 22 guides

Reading labels and buying wellHow supplements are regulated, blends, third-party marks, storage and cost per serving.12 guides Reading an herbal supplement labelExtract ratios, standardized extracts, and what to ask about chlorella and spirulina.3 guides Building a routine that lastsWhere to keep things, habit anchors, pill organizers, batch prep, shift work and bad weeks.7 guides

When a symptom needs a clinician, not more fiber

Food changes help many people, but some digestive symptoms belong with a health care professional rather than a grocery list.

Read the full guide: Prunes, kiwifruit and chia: what the studies actually examined

Signs to bring to a clinician

  • Constipation that is new, particularly in later adulthood
  • Blood in the stool
  • Unexplained weight loss
  • Persistent abdominal pain
  • Vomiting
  • A family history of colorectal cancer or inflammatory bowel disease
  • Symptoms that began after starting a new medication

If fiber is not helping

If you have tried an adequate amount for several weeks, with enough fluid, and nothing has changed, the answer is not a bigger portion. Non-response is a reason to see a clinician, not a reason to take more.

The full directory

Every guide, grouped by topic. Open a topic to see its guides.

Food first: the kitchen16 guides
Fiber, from first principles12 guides
How the body actually handles what comes in7 guides
Water, hydration and what is in your tap3 guides
Reading labels and buying well12 guides
Reading an herbal supplement label3 guides
Building a routine that lasts7 guides

Prefer a day-by-day plan?

An ebook that turns these topics into a 10-day routine you can follow.

Ebook · 10-day plan

Detox: A Definitive Guide

A practical 10-day plan built on everyday foundations: whole-food meals, more fiber, enough water, regular movement and better sleep. It explains how the liver, kidneys and digestive system already do the work, and it is not a juice fast or an extreme cleanse.

  • A day-by-day plan with simple whole-food meals
  • Recipes, shopping lists and preparation tips
  • Daily checklists for energy, digestion, fluids and sleep
  • A plan for which habits to keep after day ten
See the ebook $2.99 · digital delivery

The guides on this page are free to read. The ebook is optional.

How these guides are made

Plain language first

Each guide answers one practical question, from what to cook to how to read a label.

Sources you can check

Every guide lists the studies, guidelines and public sources it draws on.

Reviewed and dated

Prepared by the Longevity Premier Research Team. Last reviewed September 2026.