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I've read in lots of posts that C's have to get more insolubles than D's to "keep things moving". I have two questions about that:
- why is that? Is it the insolubles that actually produce a movement?
- how do I know if the insoluble is making me more C rather than helping me "keep things moving"? (Other than trial and error and food diary?)

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I'm mostly C (except now since I'm premenstrual ), so I can chime in. The way I've done it is to slo-o-o-owly increase insolubles, and do it in IBS-friendly ways (cooked veggies, chopped fruits, smoothies, soups). You also have to be sure you're getting enough solubles (both in general and before any insolubles) and enough liquid (64-128 oz = 2-4 liters) each day.

I know when I'm OD'ing on insolubles when I move towards D (like now - sigh) or if I get crampy after eating. You'll have to learn your own signs, but IBSers certainly don't have problems knowing when their colons object to something!

There are links on this site about soluble and insoluble fiber: soluble fiber is your best friend, insoluble fiber is a friend, but not a close one. These links explain how insoluble fiber causes more colon activity, which is good for IBS-C'ers, and how soluble fiber fills up the ol' colon, which is good for everyone.

Does this help at all?

--AC

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