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Tag: Dietary fiber

  • Beat Constipation with Fiber Foods-All about Constipation.

    Fiber / Fibra
    Image by . SantiMB . via Flickr

    The famous writer late Sujatha(Mr.Rangarajan) once told me that ‘after 60, the greatest relief one can have is to pass motion in the morning with out effort’

    True, constipation at any age is very irksome at the least and may be a cause and portend some serious ailment.

    One result because of constipation is Piles, which does not have a cure despite claim to the contrary.

    Surgery might alleviate the suffering for the time being.

    The best way to ensure free bowel movement is to drink lots of water,eat vegetables, especially greens,leafy vegetables and of course lots of foods rich in Fiber content.

    Some of the foods that are rich in Fiber …

    ‘

    • Artichokes. Few fiber-rich foods are more fun to eat than artichokes, and this veggie treat provides you with about 7 grams of fiber.
    • Pears. Sweet, juicy pears rank high up on the list of surprisingly fiber-rich foods, ranging between 4.4 and 5.5 grams depending on the type of pear.
    • Berries. Blackberries and raspberries weigh in at 4 grams of fiber per serving and can be very tasty as a topping to breakfast cereal, as a stand-alone dessert, or as a simple, refreshing snack.
    • Mixed veggies. One-half cup of cooked vegetables delivers about 4 grams of fiber.
    • Cocoa powder. If you like to make your own hot chocolate, 2 tablespoons of unsweetened cocoa powder in a one-cup serving equals about 4 grams of fiber.
    • Sweet potato. Cooked with its skin on, a sweet potato serves up 3.8 grams of fiber. You can also get this fiber by baking sweet potato fries, a great alternative to traditional French fries.
    • Dried figs. These sweet, slightly-chewy treats give you about 3.7 grams of fiber per serving.
    • Pumpkin. A half-cup of canned pumpkin has about 3.6 grams of fiber. It’s a great ingredient in pies and breads. It also helps thicken stews and soups.
    • Almonds. These nuts have a number of health benefits, including a relatively high fiber content — 3.5 grams of fiber per serving.
    • Peas. The common green pea served as a side dish or added to stews and casseroles provides 2.5 to 3.5 grams of fiber per serving. Split peas, commonly used in pea soup, have as much as 8 grams per serving.
    • Of course prunes, beans, legumes, bran, bulgur wheat — and yes, those fiber crackers — are all high-fiber foods and can be a part of a healthy high-fiber diet. But for diversity and taste, you can change it up with these additions. The more variety you have in your diet, the healthier it will be overall.

    http://www.everydayhealth.com/health-report/guide-to-daily-fiber/surprising-places-to-find-fiber.aspx?xid=aol_eh-fam_2_2011121_&aolcat=HLT&icid=maing-grid7%7Cmain5%7Cdl15%7Csec1_lnk2%7C115138

    The American Dietetic Association recommends 25 grams of fiber per day for women and 38 grams per day for men. After age 50, the recommended amounts are 21 grams per day for women and 30 grams per day for men.

    .http://www.livestrong.com/article/82403-natural-fiber-foods-constipation/

    Constipation in Adults Self-Care at Home

    • Fiber: Get more fiber or bulk in the diet. If this cannot be done adequately by diet changes, consider adding a fiber supplement to the diet. There are many of these available, including psyllium(Metamucil) and methylcellulose (Citrucel). In general, these fiber supplements are not drugs and are safe and effective if taken together with sufficient water. They are not laxatives and must be taken regularly (whether you are constipated or not) in order for them to help you avoid future constipation. They are generally taken suspended in a glass of water one to three times daily. Start with once daily, and increase to twice daily after a week, and then to three times daily after another week if necessary.
    • Exercise:Regular physical activity is an important component in bowel health. Try a daily exercise such as the knee-to-chest position. Such positions may activate bowel movements. Spend about 10-15 minutes in this position. Breathe in and out deeply.
    • Hydration: Drink plenty of fluids, especially water and fruit juices. Drink 6-8 glasses of water daily in addition to beverages with meals.
    • Alcohol and Caffeine: Decrease alcohol intake and caffeinated beverages, including coffee, tea, or cola drinks. In general, it is a good idea to have an extra glass of water (over and above the 6 to 8 daily mentioned previously) for every cup of coffee, tea, or alcoholic drink.
    • Bowel Hygiene: Go to the toilet at the same time every day, preferably after meals, and allow enough time as not to strain.
    • Laxatives: Avoid using over-the-counter laxatives. Try to avoid laxatives containing senna (Senokot) or buckthorn (Rhamnus purshiana) because long-term intake may damage the lining of the bowel and injure nerve endings to the colon.

    http://www.emedicinehealth.com/constipation_in_adults/page7_em.htm#Self-Care at Home

     Home Remedies:

    • Ginger tea is a great home remedy for constipation. It helps in starting bowel movements.
    • Exercise often a simple stroll in the park can relieve constipation.
    • Guava when eaten with seeds provides roughage to diet can give relief from constipation.
    • Add more fruits to the diet like pears, grapes, Orange juice & Papaya.
    • Another natural remedy for constipation is to add a little extra sugar or some honey a glass of milk. Drink twice a day.
    • Apply 3 ¡V 4 drops of lukewarm castor oil over the navel at night. In the morning, the patient will pass the stools.
    • Soak 6-8 raisins in hot water. When cool, crush well and strain. When given routinely even to little infants, it helps to regulate bowel movement.
    • Eat 2 apples with peel on an empty stomach.
    • Dissolve 1 tablespoons of honey in 1 cup of lukewarm water and drink on an empty stomach in the morning.
    • Drink carrot juice. It is a very tasty remedy, especially for kids.
    • Eat chopped fresh onion.
    • Eat 3 ¡V 4 teaspoons of Isabgol husk with warm water or warm milk at bed time.
    • http://ayurveda-foryou.com/treat/constipation-cure.html
    Related articles

  • Better Health-All about Grains .

    Cereal germ
    Image via Wikipedia

    The amount of grains you need to eat depends on your age, sex, and level of physical activity. Recommended daily amounts are listed in the chart.  Most Americans consume enough grains, but few are whole grains. At least ½ of all the grains eaten should be whole grains.

    http://www.mypyramid.gov/pyramid/grains_amount.aspx#

    Daily
    recommendation*
    Daily minimum amount
    of whole grains
    Children
    2-3 years old
    3 ounce equivalents**
    1 ½ ounce equivalents**
    4-8 years old
    4 – 5 ounce equivalents**
    2 – 2 ½ ounce equivalents**
    Girls
    9-13 years old
    5 ounce equivalents**
    3 ounce equivalents**
    14-18 years old
    6 ounce equivalents**
    3 ounce equivalents**
    Boys
    9-13 years old
    6 ounce equivalents**
    3 ounce equivalents**
    14-18 years old
    7 ounce equivalents**
    3 ½ ounce equivalents**
    Women
    19-30 years old
    6 ounce equivalents**
    3 ounce equivalents**
    31-50 years old
    6 ounce equivalents**
    3 ounce equivalents**
    51+ years old
    5 ounce equivalents**
    3 ounce equivalents**
    Men
    19-30 years old
    8 ounce equivalents**
    4 ounce equivalents**
    31-50 years old
    7 ounce equivalents**
    3 ½ ounce equivalents**
    51+ years old
    6 ounce equivalents**
    3 ounce equivalents**

    *These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs. Click here for more information about physical activity.
    **Click here to see what counts as an ounce-equivalent of grains.

    Why is it important to eat grains, especially whole grains?
    Divider
    Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.

    Health benefits

    Nutrients

    Food sources of the nutrients in bold can be found in the Dietary Guidelines for Americans. Click on the nutrient name to link to the food sources table.

    • Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).
    • Dietary fiber from whole grains, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories. Whole grains are good sources of dietary fiber; most refined (processed) grains contain little fiber.
    • B vitamins (thiamin, riboflavin, niacin, and folate)play a key role in metabolism – they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins.
    • Folate (folic acid), another B vitamin, helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
    • Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Whole and enriched refined grain products are major sources of non-heme iron in American diets.
    • Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system.

    At Meals:

    • To eat more whole grains, substitute a whole-grain product for a refined product – such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. It’s important to substitute the whole-grain product for the refined one, rather than adding the whole-grain product.
    • For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes and whole-wheat macaroni in macaroni and cheese.
    • Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries.
    • Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit.
    • Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. They may need a bit more leavening.
    • Use whole-grain bread or cracker crumbs in meatloaf.
    • Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.
    • Try an unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup.
    • Freeze leftover cooked brown rice, bulgur, or barley. Heat and serve it later as a quick side dish.

    Popcorn iconAs Snacks:

    • Snack on ready-to-eat, whole grain cereals such as toasted oat cereal.
    • Add whole-grain flour or oatmeal when making cookies or other baked treats.
    • Try a whole-grain snack chip, such as baked tortilla chips.
    • Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter.

    What to Look for on the Food Label:

    • Choose foods that name one of the following whole-grain ingredients first on the label’s ingredient list:
      “brown rice”
      “bulgur”
      “graham flour”
      “oatmeal”
      “whole-grain corn”
      “whole oats”
      “whole rye”
      “whole wheat”
      “wild rice”
      • Foods labeled with the words “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not whole-grain products.
      • Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain.
    • Use the Nutrition Facts label and choose products with a higher % Daily Value (%DV) for fiber – the %DV for fiber is a good clue to the amount of whole grain in the product.
    • Read the food label’s ingredient list. Look for terms that indicate added sugars (sucrose, high-fructose corn syrup, honey, and molasses) and oils (partially hydrogenated vegetable oils) that add extra calories. Choose foods with fewer added sugars, fats, or oils.
    • Most sodium in the food supply comes from packaged foods. Similar packaged foods can vary widely in sodium content, including breads. Use the Nutrition Facts label to choose foods with a lower % DV for sodium. Foods with less than 140 mg sodium per serving can be labeled as low sodium foods. Claims such as “low in sodium” or “very low in sodium” on the front of the food label can help you identify foods that contain less salt (or sodium).

    Whole Grain Tips for Children

    • Set a good example for children by eating whole grains with meals or as snacks.
    • Let children select and help prepare a whole grain side dish.
    • Teach older children to read the ingredient list on cereals or snack food packages and choose those with whole grains at the top of the list.