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Drink two large glasses of water on rising, mid-morning, and mid-afternoon to maintain the water content of the bile. Sliced, un-peeled lemon in hot water is a bile stimulant too, and a healthy way to start the day. Add honey and some turmeric powder for anti-inflammatory benefits. Take 2 fruits and 3 - 4 vegetable servings daily, especially from the cabbage family. These fruits and vegetables will provide fibre and important anti-oxidants. Carrots, beets, prunes, cabbage, broccoli, Brussels sprouts, kiwi, papaya, and apples are all very useful. Include a whole grain cereal, such as oats, for breakfast. It is vital to have a high-fibre breakfast to keep a healthy liver, gallbladder, and cholesterol balance. Adding Hi-Lignan Flax Seed Oil or Flax Seed Fibre high in lignans is also an excellent fibre source and can be added to oats porridge or muesli. Lose excess weight with a diet that is low in animal fats and/or sugar and sweets. Take extra vitamin C and 200 mg ...

From "Dietary Guidelines for Americans", p48 A fundamental premise of the Dietary Guidelines is that nutrients should come primarily from foods. Foods in nutrient-dense, mostly intact forms contain not only the essential vitamins and minerals that are often contained in nutrient supplements, but also dietary fiber and other naturally occurring substances that may have positive health effects.      Americans should aim to meet their nutrient requirements through a healthy eating pattern that includes nutrient-dense forms of foods, while balancing calorie intake with energy expenditure.   whole food vs supplement: Greater nutrition, especially micronutrients Essential fiber Protective substances, eg phytochemicals Who needs supplements: pregnant: folic acid, iron 50 or older: vitamin B-12 65 or older: vitamin D to reduce risk of fall vegan who doesn't take 2 to 3 meals of fish weekly mayoclinic Dietary Guideline when compared wi...