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Bowel Book_101 Ways to Fight Constipation
Key
words: five-a-day, 5-a-day, eat your vegetables, bowel, bowel
health, colon, colon health, colon cancer, constipation, digestion,
absorption, laxatives, laxative diet, junk food, snacks, fiber-poor,
fiber-rich, water, fluids, stool, high fiber, fruits, fruits and vegetables,
nuts, dried beans and peas, oils, monounsaturated, vitamins, minerals.
Constipation, bowel cancer and colon cancer affect
millions of Americans annually. The high rate of constipation is clearly
associated with a diet low in fiber and high in refined carbohydrates.
Studies
show that a high fiber diet may be protective against certain types
of cancer, including colon cancer. Yet, many Americans are not getting
the recommended 5 to 9 servings of fruits and vegetables a day, nor
the minimum three servings of whole grains. These foods, along with
nuts and dried peas and beans are major sources of dietary fiber.
Fluid intake is also crucial for bowel health. Yet many people are
not getting the recommended 6 to 8 cups of fluid daily, and when they
do, instead of water, the fluid is most likely to be sugar-laden soft
drinks and other sugary drinks.
High
fiber foods contribute more than just fiber to the diet. Fruits and
vegetables contribute important vitamins and minerals that protect
the integrity of the digestive tract, as well as other antioxidant
chemicals. Whole grains provide healing minerals like zinc and selenium,
vitamin E, and essential oils. Nuts are excellent sources of monounsaturated
fats which protect the cell membranes. And dried peas and beans add
significant amounts of iron and other minerals to the diet.
Water
is essential for softening the stool and moving digestive waste through
the digestive track. The recommended intake is 6 to 8 cups per day.
This amount may be increased in conditions that lead to perfuse sweating.
A high-fiber diet along with adequate water intake
may help to soften the stool, create a mild laxative effect and decrease
the risk of constipation and certain types of cancer.
Next:
Choosing foods to stimulate healthy bowel activity.
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