Low grade inflammation of the body has been found as the root of all problems; inflamed blood vessels leads to arteriosclerosis, lungs leads to asthma, stomach leads to IBS (irritable bowel syndrome), the list goes on covering every major organ. If you can keep your body from being always irritated from the inside out it will help ensure ward off the pathological processes that take time to develop (diabetes and heart disease being 2 of the big ones). Start by avoiding these foods: Red meat, dairy products, refined sugar, caffeine, fried foods, chemical preservatives, food dyes, MSG, sodium nitrite, fast foods… Wait; if you’ve been reading my articles the last 2 months are you noticing a trend? It seems the ingredients you should avoid fall in multiple negative categories from carcinogenic, increasing weight gain, to pro-inflammatory. This is not a coincidence! Man-made, synthetically altered foods in the end all tend to harm your body. Follow the basic 2 rules: Rule #1. Get as close to 1 ingredient as possible, if you are buying peanut butter it should only have peanuts, maybe salt contained as ingredients. If it has 8 ingredients… WHY? Its peanut butter! The rest are preservatives or synthetic chemicals Rule #2. If cannot pronounce the ingredient, ITS NOT GOOD FOR YOU!!! Its probably a chemical preservative, or added to give “natural taste,” or my favorite “added for freshness.” By definition the food must have been ‘unfresh’ then right? That’s why you had to add it for freshness? Watch your supermarket Jargon, if you want to help read through the marketing semantics, go to http://nutritionalpathways.wordpress.com/ to learn more about practical nutrition. Contact me at (800) 980-9172 to make an appointment for a nutritional evaluation.
Tips include:
1. Start with a goal
2. Never miss a breakfast
3. Chew your food slowly
4. You do not always have to eat everything on your plate
5. Cut out the bread all together
6. Eat foods high in fiber
7. Lose weight slowly
8. Eat smaller meals frequently
9. Stay active and add both aerobic and strength training exercise
10. Eliminate junk foods
11. Drink 10-12 glasses of water everyday
12. Avoid eating when you are depressed or angry
13. Don’t watch as much TV, especially when eating
14. Remove all the sugar and nutrient lacking food from your home
15. Learn to portion size
Fiber (also called roughage or bulk) promotes the wavelike contractions that keep food moving through the intestine. Also, high-fiber foods expand the inside walls of the colon. This eases the passage of waste. Fibrous substances pass through the intestine undigested. They also absorb many times their weight in water, resulting in softer, bulkier stools.
Studies show that rural Africans, who eat diets high in fiber, eliminate food waste in one-third the time it takes people from urban westernized cultures. Their stools are larger and softer. Because of the greater bulk and speed of foods through the digestive tract, it is believed that harmful substances are also swept out before they can cause problems. In fact, these rural people have fewer of the digestive tract diseases that plague Western man. It is thought that this may be related to the nature of their diet.
A high-fiber diet causes a large, soft, bulky stool that passes through the bowel easily and quickly. Because of this action, some digestive tract disorders may be avoided, halted, or even reversed simply by following a high-fiber diet. A softer, larger stool helps prevent constipation and straining. This can help avoid or relieve hemorrhoids. More bulk means less pressure in the colon, which is important in the treatment of irritable bowel syndrome and diverticulosis (defects in the weakened walls of the colon). In addition, fiber appears to be important in treating diabetes, elevated cholesterol, colon polyps, and cancer of the colon.
Nutrition Facts
As long as a balanced selection of foods from each of the basic food groups is chosen, the High Fiber Diet is nutritionally adequate. Some studies indicate that excessive intake of certain dietary fiber sources may bind and interfere with the absorption of the following minerals: calcium, copper, iron, magnesium, selenium, and zinc. However, there appears to be no problem for those adults who follow a balanced, regular diet. Occasionally, a physician may prescribe supplements.
The Use of Fiber in the Irritable Bowel
Irritable bowel syndrome (IBS) is one of the most common disorders of the lower digestive tract. There is no disease present with IBS, but it creates bothersome symptoms such as altered bowel habits -- constipation, diarrhea, or both alternately. There may also be bloating, abdominal pain, cramping, and spasm. An attack of IBS can be triggered by emotional tension and anxiety, poor dietary habits, and certain medications. Increased amounts of fiber in the diet can help relieve the symptoms of irritable bowel syndrome by producing soft, bulky stools. This helps to normalize the time it takes for the stool to pass through the colon. Liquids help to soften the stool. Irritable bowel syndrome, if left untreated, may lead to diverticulitis of the colon
You should also try to always follow these dietary rules:
- Drink plenty of liquids, including fruit or vegetable juices and water. Drink at least six cups of water or fluid a day.
- Eat slowly. Chew your food thoroughly. This allows the saliva and digestive juices of the stomach, liver, and pancreas to break down food more easily. It may also help prevent problems from developing in the lower digestive tract.
- Eat your meals at regular intervals.
Dr. Gordon Kuang C.S.C.S.
http://livinglifelighter.com
