6 Steps to a Healthy Heart

February is American Heart Month. Here is what we know, according to the National Institutes of Health:

Heart disease is the leading cause of death in the United States.

According to the Centers for Disease Prevention and Control,  25 percent of deaths in 2007 were due to heart disease.

You may be at increased risk for heart disease if:

• You have a family history of heart disease
• Your cholesterol levels are high, specifically total and LDL cholesterol
• You have diabetes
• You smoke
• Your diet is lacking in fiber and key nutrients
• You don't get enough exercise

You may not be able to change your genes, at least not at this point, but there are a few things that you can do to reduce your heart disease risks. Here are a few tips:

• Eat foods rich in omega-3 fatty acids. Choose both plant and animal sources to cover all bases.
• Control your blood sugar by eating the right balance of carbohydrates, protein and fat. Pay attention to the ratio of insulin to carbohydrate to avoid extreme highs and lows.
• Do not smoke. If you smoke, stop.
• Eat foods rich in fiber, healthy fats, vitamins, minerals and other functional plant compounds.
• Avoid trans fats, saturated fats and foods with large amounts of added sugar or salt.
• Stay physically active. Start by climbing stairs and pick up the pace of your steps when walking if you haven't been active for a while.

References

Centers for Disease Control and Prevention; National Vital Statistics Reports: Deaths: Final Data for 2007; Xu, et al., 2007

Fiber Up Your Diet

Overview

Fiber is the tough part of plant foods that cannot be digested and absorbed. Although fiber cannot be absorbed into your bloodstream, it is very important to your health. The work is initiated in your digestive tract, but has wide ranging impact on your total health, including bowel health, prevention of constipation, heart health, cholesterol, blood sugar, hunger and satiety, weight management and much more.

Types of Fiber

There are two basic types of fiber, soluble and insoluble. Soluble fiber can be dissolved in water to form a gel, while insoluble fiber does not dissolve in water. Soluble fiber binds waste in the gut, holding it together as a soft mass, while insoluble fiber helps to stimulate the action of the intestines to push the waste along, into the colon and out.

How Much Fiber Do You Need?

The recommended intake of fiber is 25 grams daily for women and 35 grams for men. Unfortunately, many people in the US are not getting nearly enough. This is the result of eating large amounts of highly processed foods from which the fiber has been removed. 

Food Sources of Fiber

You need to eat a variety of plant foods to get the recommended intake of fiber. Keep in mind that number of servings, portion sizes, method of preparation, waste (such as peeling fruit), and straining (as in making juice), will determine  the actual amount of fiber that you get each day. As a general rule, you should choose foods as close to their natural state as possible and eat less of those with added sugars or made from refined, white flour products. Here is a short list of moderate to high fiber foods that you can choose from.

• Whole grain breads and cereals
• Fruits
• Vegetables
• Dried beans or peas
• Nuts and seeds

Mix It Up

You can mix and match foods to get the fiber you need. Keep in mind that while fruits are naturally high in fiber, fruit juice is not, as the fiber is removed in juicing. So, go for the whole fruit. Also, remember to drink plenty of water. 

Summary

Eating a diet that is rich in whole grains, fruits and vegetables, dried beans, peas, nuts and seeds will help you to get the fiber you need for total health.

Breakfast: The Importance of Eating a Good Breakfast

Overview
Eating a good breakfast provides all sorts of health benefits; it is important for your overall health, promotes mental alertness and keeps you energized so you can perform your best, both mentally and physically.

Eating a Good Breakfast Offers Many Health Benefits

Here are just a few of the health benefits you will enjoy when you eat a good breakfast.

Nutrition. After a long night without food, your body is in a state of nutritional deprivation. It must draw on the reserve of nutrients in your cells in order to continue functioning. Eating a good breakfast helps to maintain those reserves. A good breakfast provides the nutrients you need for healthy growth and development, as well. If you skip breakfast, chances are you may consume too many calories during the day without getting enough of the vitamins, minerals and other dietary essentials that you need for optimum health. Your breakfast should provide two-fifths to one-third of the nutrients you need for the day.  

Blood sugar. Your body literally goes into an overnight fast while you sleep. By the time you awaken, your blood sugar drops, which diminishes your energy level. A good breakfast restores your blood sugar and gives you the energy you need to get up and go. Try to eat foods that contain a mix of complex carbohydrates so that you get some fiber. Try to avoid consuming a lot of sugar that could send a rush of glucose into your bloodstream at once. 

Mental alertness. Your brain needs glucose (sugar) to function properly. During sleep, the level of glucose in your blood is lowered. As a result, your brain might not be getting enough. By eating a good breakfast, you are able to recharge your brain, in a manner of speaking, so that you can think clearly and perform other tasks efficiently throughout the morning hours. Eating a balanced breakfast of fruits and/or vegetables, whole grain bread or cereal and a good source of protein is key. Breakfast is also a good time to get some calcium in your diet from things like milk, cheese or yogurt.

Physical activity. Your muscles need glucose for optimum performance. But, like all the cells in your body, muscle cells must have other key nutrients present in order to metabolize or use the glucose you consume. So, eating a balanced breakfast that provides a variety of vitamins, minerals and other dietary essentials is important. Avoid drinking sodas or consuming cookies, chips and donuts or other sugary and/or high fat foods for breakfast, as these foods could actually impede your performance.

Weight control. Studies show that people who eat a good breakfast are more likely to control their weight than those who skip breakfast. One reason might be that when you eat a good breakfast, you are less likely to fill up on sodas, chips, donuts and other high-calorie, low nutrient foods that lead to unhealthy weight gain. Try to eat foods that are minimally processed and that are low in sugar, saturated fat and salt. Eating foods high in fiber, such as whole grains and nuts can help you to feel full longer, making it less likely that you will fill up on high fiber foods later in the morning.

Constipation. A good breakfast that includes whole grains and other high-fiber foods will help to improve gut function, move waste along your G.I. tract and out as waste. This will reduce the risk of constipation so that you can enjoy total health.

Summary

The bottom line is, you need to start your day by eating a good breakfast. This will help you to get some key nutrients, boost your metabolism, enhance both mental and physical activity, and may help you to lose weight if that is your goal.

Next blog: What to Eat for Breakfast 

Resources

Eating Vegetables Can Help You Lose Weight

Overview

Vegetables are the ideal diet food. They are low in calories but packed vitamins, minerals and other powerful, health-promoting compounds. Beyond the well-known nutrients that vegetables provide, they are also loaded with thousands of functional compounds that offer unique disease-fightting, health benefits.

How Much Vegetables Should You Eat?

According to the US Centers for Disease Control (CDC) and the USDA, a good rule of thumb is to eat a minimum of 2 to 3 servings of vegetables daily, assuming that you are also eating 2 to 3 servings of fruits. In effect, your total fruit and vegetable intake should total at least 5 servings.

Of course, on a low-calorie diet, you will eat more vegetables in place of other starchy and high fat foods. In some cases, you might consume as much as 9 or more servings of vegetables, which, although bulky and filling, would provide relatively few calories. With most vegetables providing under 35 calories per serving, you could easily eat 9 servings for under 350 calories.

According to a number of government studies, most Americans are not meeting the recommended 2 to 3 servings of vegetables or combined 5 servings of fruits and vegetables. Rather than consuming these nutrient-dense foods, we are consuming calorie-dense, nutrient-poor foods, which are contributing to the growing obesity epidemic in this country. 

Obviously, if you want to lose weight, it makes good sense to eat more vegetables and less of the more starchy, high-calorie foods that have become the mainstay of the American diet.

Benefits of Eating Vegetables to Lose Weight:

• Vegetables are low in calories. That means you can eat more for less calories. 
• Vegetables are high in fiber, which helps to fill you up and reduce your total energy intake.
• Vegetables are highly nutritious. No other group of food provide the concentration of vitamins, minerals and other phytonutrients for so few calories.
• You can mix and match to create a wide variety of meals and snacks everyday; vegetables come in a wide array of colors, textures and flavors to tease your taste buds.
• Vegetables can be prepared quickly and with little effort, so, even if you don't want to spend much time in the kitchen you can still enjoy a tasty and nutritious meal without ruining your diet. Just wash and eat them raw or steam lightly for a quick bite.
• Vegetables are so versatile, you can toss them in almost any dish to make a casserole, soup, salad, sandwich or even dessert.
• You can take vegetables anywhere, anytime and in any climate without too much worry about hazardous temperatures, as most vegetables keep well at a wide range of temperatures. (Of course, you still need to pay attention to basic sanitation rules.)

Vegetables to Choose From:

• Green beans
• Spinach
• Kale
• Collard greens
• Lettuce
• Broccoli
• Cabbage
• Cauliflower
• Mushrooms
• Onion
• Celery
• Red bell pepper
• Tomatoes
• Beets
• Cucumbers
• Sweet potato
• Pumpkin
• Squash
• Okra
• Edamame
• Sweet peas

Summary

A diet that consists of an abundance of vegetables will provide you with lots of fiber, fill you up and reduce hunger so that you are less likely to overeat. As a result, you stand a better chance of losing weight than you would on the typical American diet that is loaded with refined carbohydrates and fatty meats, and other low-nutrient, high-calorie foods.

Resources

MyPyramid Food Intake Patterns
http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/CDC_5-A-Day.pdf

Updated: November 5, 2010

10 Rules for Achieving Heart-Healthy Weight Loss

Overview

Eating a healthy diet and getting regular exercise are the keys to heart-healthy weight loss. But making the right choices is not always easy. That's where rules come in. By following a few basic rules, you can lose the weight and improve your cardiovascular health.

10 Simple Rules for Heart-Healthy Weight Loss
Rule 1. Make the commitment. There comes a moment when you have to decide if you really want to lose the weight or if you are content to remain at the weight you're at. If you're dissatisfied and want change, you have to make the commitment.

Rule 2. Choose foods that are high in dietary fiber. Fortunately for you, the foods that are naturally high in fiber are, for the most part, low in calories. That means you can enjoy the heart-healthy benefits of the fiber and lose weight without going hungry. To comply with this rule, eat lots of fresh fruits and vegetables, along with other foods that are naturally high in fiber.

Rule 3. Have some fish. Fish ranks high on the list of antioxidant-rich foods that help to keep your blood vessels flexible and prevent the buildup of plaque. Fish and other seafood are also great for losing weight because they provide ample protein without excessive amounts calories from fat. Even fatty/oily fish is good for you because the fish oil is rich in omega-3 fats – just what the doctor ordered for your heart health.

Rule 4. Drink plenty of water. It is important to stay properly hydrated when you are on a diet to lose weight. Water helps to keep you from feeling hungry, which can prevent you from overeating. Proper hydration is also important for the health of your heart and blood vessels. It keeps the nutrients in solution, helps to maintain the right amount of alkalinity in your blood, and can protect you from collapsing during exercise.

Rule 5. Consider having a glass of wine with dinner. A number of studies show that polyphenols in red wine may help to control cholesterol levels, prevent hardening of the arteries and promote healthy blood flow to the heart. But on't go overboard with these drinks. A good rule of thumb is one for the women and two for the men.

Rule 6. Go nuts for nuts. Until recently, nuts were generally considered off limits for people trying to lose weight. However, studies show that there is no reason to avoid these delightful foods if you can fit them into your diet as part of a healthy heart plan. So, go ahead and enjoy the anti-oxidant benefits that nuts provide.

Rule 7. Have an avocado. The avocado is an interesting fruit. Unlike other fruits, the avocado is high in fat. But the good news is, the fat in avocado is monounsaturated fat (MUFA), which helps to regulate cholesterol levels and keep your heart and blood vessels in great shape.

Rule 8. Fill up on dried beans, peas and seeds. These foods are high in fiber as well as protein and other key nutrients. The fiber is key because it helps your body get rid of LDL or bad cholesterol; this in turn helps to prevent the buildup of cholesterol plaque in your arteries.

Rule 9. Choose Whole Grains. Whole grains are naturally high fiber, healthy fats and vitamin E, all of which play a vital role in protecting your heart and blood vessels. Choosing whole grains instead of foods made with refined white flower can work wonders in keeping your calories down for successful weight loss.

Rule 10. Be Smart About Calories. You will have to make a special effort to ensure that the number of calories you consume is less than the amount that you burn. This will create the calorie deficit that is necessary to lose weight. If you can eliminate the sweets and foods with added sweeteners, you should fare well. Pay attention to all the other rules that are designed to produce weight loss and promote a healthy heart and blood vessels. 

       

Diabetes - Part 3: Diet and Nutrition in the Management of Diabetes

Overview
If you have been diagnosed with diabetes, you know that it means your body is not handling sugar properly. With type 2 diabetes, you may be producing insulin, but the cells are just not responsive to the insulin. So, instead of the sugar entering the cells where it can be used for energy, it just kinda hangs around in the blood. This leads to high blood glucose (sugar) levels, which in turn can create all kinds of health problems. These problems are discussed elsewhere. For now, I want to focus on the importance of diet and nutrition in controlling diabetes.

Goal of Dietary Management of Diabetes
Your primary goal in treating diabetes should be to get your blood sugar to a safe level and maintain it that way. Ideally, you would want it to be between 70 and 99 mg/dL. Your doctor will work with you to determine what is a safe, desirable and sustainable level for you.

It is important to understand that high blood sugar can lead to heart disease and stroke over time. It can lead to blindness, cuts, bruises or infections that are slow to heal, nerve damage and kidney failure. But by controlling your blood sugar, you can reduce the chances of these conditions developing. In effect, proper control of your blood sugar will help to improve your overall health.

Dietary Strategies for Controlling Your Blood Sugar
The most important thing that you can do to control your blood sugar is to eat a diet that is rich in vitamins, minerals, fiber and other health-promoting compounds. Of course, consuming a healthy balance of energy nutrients, namely protein, fat and carbohydrates, is also critical. At the same time, you will need to avoid foods that are loaded with added sugar, trans fat or saturated fat and salt/sodium.

If you are overweight or obese, you have a greater risk of having diabetes than people who are at a normal weight. Numerous studies show that losing weight can help to improve blood sugar levels and thus reduce other health risks. Even if you lose just 10 percent of your body weight, you can see tremendous health benefits in terms of improvement in your blood sugar and other conditions, such as cholesterol levels.

Exercise is another important consideration. Getting regular exercise will help to lower your blood sugar levels, lose weight and improve circulation, all of which are important to total health.

Tips for Eating to Control Your Blood Sugar
Here are a few basic strategies that can help to control your blood sugar:

• Eat a variety of colorful fruits and vegetables. These foods are high in nutrients and offer a wide-range of health-promoting benefits.
• Eat foods that are high in fiber. Whole grains, fruits and vegetables, nuts, seeds and dried beans and peas are excellent choices.
• Eat foods that are high in omega-3 fats and monounsaturated fat. These fats act as powerful antioxidants to help prevent damage to your vital organs.
• Get an ample supply of vitamin D. A few minutes of exposure to the UVB rays of the sun daily should provide the vitamin D you need. But for extra insurance, the government recommends that you consume foods that have been fortified with vitamin D. Aim for 400 IUs of vitamin D from food.

Other Strategies to Manage Your Diabetes

• Eat meals and snacks at regular times each day. This will help to prevent your blood sugar from becoming dangerously high or dangerously low. If you are taking medication to lower your blood sugar, meals must be timed accordingly.
• Be consistent with the amount that you eat. Pay attention to how much protein, carbohydrate and fat you are eating. Learn what is a portion for each food group and plan meals and snacks accordingly.
• Get regular exercise. This will help to reduce the amount of sugar in your blood. It will also help you to lose weight if you are overweight.
• Lose weight if you are overweight or obese. As mentioned earlier, even losing a small amount of weight can have tremendous health benefits. In some cases, people have been able to decrease the amount of medication needed or to come off of medications altogether after losing weight and controlling their blood sugar with diet and exercise.
• Talk to a registered dietitian. You might be surprised at how clear all the "diet talk" becomes when you talk to a dietitian. Don't skip this important step. You can find a registered dietitian by going to the American Dietetic Association website: www.eatright.org and key in 'Find a dietitian,' to find a diet and nutrition professional near you. 

If you are not able to control your blood sugar by eating a healthy diet, exercising and losing weight, your doctor will prescribe a glucose-lowering drug. If medication is prescribed, you still have to pay attention to what and how much you eat. Making smart food choices is the secret to proper diabetes management. So, take medications as prescribed and follow a sensible diet.

Summary

If you have been diagnosed with diabetes, it is important to focus on lowering your blood sugar and maintaining it at an acceptable level. You can achieve this by paying attention to what and how much you eat, getting regular exercise and losing weight if you are overweight. Keep in mind that registered dietitians are the healthcare professionals most qualified to help you create a diet and nutrition program that is uniquely suited to your needs. So, ask your doctor for a referral if he hasn't given you one.

Resources
What I need to know about Eating and Diabetes
Diabetes and Diet - Disease Management and Prevention Information brought to you by the American Dietetic Association

The Health Benefits of Fiber

Overview

Millions of Americans are not getting the fiber they need sustain their health. In fact, you may be suffering, needlessly, from health problems that could easily be prevented by just eating more foods that are high in fiber and less sugar and other highly processed foods.

What is Fiber

Fiber is the insoluble part of carbohydrates that cannot be digested and absorbed. Although fiber is not absorbed from the digestive tract, it can affect your health in a number of ways, including binding with digestive waste and removing toxins from your body.

Types of Fiber

There are two main types of fiber – soluble and insoluble. Soluble fiber is fiber that can be dissolved in water and is found mostly in fruits. Insoluble fiber is more straw-like and is not soluble in water. Both soluble and insoluble fibers are important to your health.

Health Benefits of Fiber

Fiber is best known for its role in promoting regular bowel movements and preventing constipation.

In the process of moving waste from your gut, mops and traps bile, cholesterol, and other potentially toxic waste and moves through your colon and out of your body.

Another important benefit of fiber is controlling your blood sugar. It does so by slowing the breakdown of carbohydrates in the gut, so that sugar is absorbed more slowly. This helps to prevent potentially harmful spikes in your blood sugar.

Additionally, fiber also acts as a probiotic, which means it allows healthy bacteria to grow and reduces the amount harmful bacteria in the gut.

Numerous studies show that a diet rich in fiber may help to promote weight loss, reduce the risk of diabetes, high blood pressure, cardiovascular disease and colon cancer.

How Much Fiber Do You Need?

The National Research Counsel recommends that adult women consume 25 grams of fiber daily and that men get at least 35 grams. Children need smaller amounts.

Food Sources of Fiber

Fiber comes from plant foods. You can get the fiber you need by eating a diet rich in fruits and vegetables, whole grains, dried beans and peas, legumes, tree nuts and seeds.

Summary

Eat foods that are rich in fiber to keep your digestive tract healthy, prevent rapid spikes in your blood sugar, control your cholesterol and enjoy all of the other health benefits that you get from fiber. These benefits include weight loss and reducing the risk of colon cancer.

Simple Steps to Preventing Heart Disease

Overview

If you have a family history of heart disease, you may be at increased risk for developing the disease yourself. So, it is important for you to pay attention to other risk factors. In many cases, you may be able to prevent or delay the development of heart disease by following a few basic steps.

Know Your Risks

Family history is a known risk factor for heart disease. Other risk factors include obesity, diabetes, high cholesterol levels, particularly high LDL or bad cholesterol levels, and high triglycerides. A diet that is high in sugar, trans fat or saturated fat and low in dietary fiber can also contribute to heart disease. Studies suggest that low vitamin D levels may also put you at risk.

Tips for Making Your Diet Heart-Healthy

The American Heart Association and other healthcare experts have recommended a number of strategies to lower your risk for heart disease. Here are a few tips:

Weight Control. Lose weight if you are overweight. Small changes in your diet, coupled with exercise will help you to lose the weight and reduce your risk of heart disease.

Omega-3 fats. Increase your intake of omega-3 fats. Omega-3 fats are powerful anti-oxidants that help to reduce inflammation in your body; inflammation has been linked to plaque buildup and an increased risk of heart disease.

Fiber. Foods that are rich in fiber play a key role in controlling your cholesterol. Fiber helps to control cholesterol by slowing the absorption of fat and by binding with bile in the gut to reduce the production of cholesterol.

Saturated fats and trans fat. Saturated fat and trans fat can increase the level of cholesterol in the blood, lead to the buildup of plaque in the arteries and increase your risk for a heart attack or stroke. So do your best to avoid these fats.

Triglycerides. High triglyceride levels are common in people with diabetes. These fats have also been linked to heart disease. So, make a special effort to avoid these fats.

Sugar. Excess sugar can contribute to the development of heart disease by causing an increase in blood glucose and high insulin levels. Both high blood glucose and insulin have been associated with increased inflammation. This inflammation can lead to damage to the heart and blood vessels, thereby increasing your risk of heart disease.

Salt. Eating too much salt, specifically the sodium portion of the salt molecule, can lead to high blood pressure in certain individuals. High blood pressure results when the walls of the blood vessels get stiff, making it difficult for blood to pass through the arteries to the heart. When this happens, the heart can be damaged, resulting in a heart attack or a stroke.

Summary.

You can reduce your risk of heart disease by maintaining a healthy weight or losing weight if you are overweight, eating a a diet that is rich in natural fiber,and eating foods rich in omega-3 fats. Avoid consuming sodas and other sugary drinks or foods made with a large amount of sugar. Also, avoid trans fats and  foods containing large amounts of saturated. fat. You should also reduce your salt intake. And finally, stay active.

Controlling Hunger to Lose Weight

Overview
Maybe you are struggling to lose weight but find it hard to do because you are always hungry. And it's hard to control how much you eat when you're hungry. But what if there was a way that you could curb your appetite and eat less at lunch or dinner. This might actually help you to lose the weight. Here are a few ideas that have worked for others and could work for you. It's worth a try.


Drink More Fluids
Water. Drinking a glass or two of water about 30 minutes before you eat will help you feel full, reduce your hunger and cause you to eat less. This could make a big difference in how many calories you consume and make it easier for you to lose weight.

Coffee or tea. In addition to water, you can drink plain coffee or tea. These beverages can be quite soothing, help you to relax, and ease any tension or stress you might be feeling. So, you would be less tempted to fill up on high-calorie comfort food.

Broth. Having a cup or two of broth or chicken before your meal is yet another way to fill up on no-calorie or low-calorie foods, which in turn can help to eat less and control the amount of calories that you consume for the day.

Other soups. Heavier soups, like lentil, bean, vegetable, chicken or fish soup may contain more calories than the water, tea, coffee or broth mentioned earlier. But that is no reason to rule them out. Actually, it makes good sense to include these soups as part of your weight-loss strategy because they are more filling and can therefore help you to eat less of other high-calorie, less nutritious options. These soups are also high in fiber, which means they can keep you feeling full longer. So whether you use them as an appetizer, or as part of the main course, they can prove to be valuable in helping you to fight hunger and keep the calories down.

Snacks
There will be times when you are feeling hungry an hour or two before your next meal and want something to eat other than the food and drink mentioned above. Instead of reaching for high-calorie, sugary and/or high fat snacks, reach for something that will not trigger a rapid rise and fall in your blood sugar.

Unbuttered popcorn, nuts and seeds.  Foods like popcorn, nuts and seeds make great snacks when you are trying to stave off hunger. They are high in fiber and will contribute a few grams of healthy fat. Don't be alarmed by the fat in nuts. The amount you get from one or two ounces will be more than compensated for by the amount of food you are able to cut back at your next meal. Besides, it's nothing you cannot burn off with a few minutes of brisk walking or stair climbing.

What about fruits and whole grains? There is a place in a healthy diet for fruits and grains, just as there is for dairy and meat, fish and eggs. But keep in mind that sugars and starches can cause an increase in blood sugar, followed by a rapid fall. When your blood sugar falls, you could cause you to overeat. This is just what you are trying to avoid if you find yourself frequently hungry at mealtime. On the other hand, if these foods keep you satisfied and are not hunger triggers, you could include them as part of your effort to curb hunger pangs.

Summary

Give yourself the winning edge by drinking water or consuming other filling foods that provide lots of fluid and fiber, without the unwanted calories. Then when you sit down to a meal, you can enjoy the food without stuffing yourself with unwanted calories and increase your chance of losing weight.

Eating to Prevent Constipation

Overview

Each year millions of Americans spend over $725 million for over-the-counter laxatives to relieve constipation. But did you know that you can prevent constipation by paying attention to your diet and eating foods that are high in fiber?

Constipation

Constipation without an underlying medical cause often occurs as a result of not eating enough dietary fiber. The American diet, which tends to be high in fat and refined carbohydrates, often leads to constipation. On the other hand, people who eat a diet that is rich in fiber are less likely to become constipated.

Dietary Fiber

Dietary fiber is the part of plant foods that cannot be digested and absorbed into the bloodstream. This fiber, sometimes referred to as roughage, provides the bulk that you need to form stool and move it along the digestive tract. You can get lots of fiber by eating foods that are minimally processed, including whole grains, fruits, vegetables, nuts, dried beans and peas.

Fluids

Water is essential for keeping stool soft and easy to pass. Of course, you can get fluids from other foods as well. What is important is that you drink enough liquid to prevent dehydration and keep your stool soft. Certain foods and drinks, such as coffee or other caffeine-containing beverages can increase urine output and lead to dehydration. Excess sweating can also lead to dehydration if you do not drink enough fluids. Keep this in mind, as you will need to replace the fluids you lose daily in order to avoid becoming dehydrated.

High Fiber Foods

It is important to eat foods that are high in fiber in order to prevent constipation. The good news is, you have lots of foods to choose from. Here are just a few: Whole wheat bread, wheat bran, brown rice, corn, barley; apples, okra, pears, watermelon, mango, papaya, guava, pineapple; broccoli, spinach, collard greens, pumpkin, sweet potato; red beans, garbanzos, pigeon peas; almond, walnuts, pumpkin seed, flaxseed and sunflower seed.

Summary

Eating foods that are high in fiber can help to promote regular bowel movements, prevent constipation and promote overall health and wellbeing.

Source

Nutrition for Everyone: Basics: Carbohydrates [DNPAO] CDC

Warning. If you are constipated despite eating a diet that is high in fiber, you may need to discuss the problem with your doctor to rule out any serious medical condition or other causes, such as prescription medications, psychological problems or other conditions requiring medical attention. For diet-related constipation, talk to a registered dietitian about how to get more fiber and fluids in your diet.

The information provided on this site is for education and general information purposes only and does not constitute medical advice. Please see your appropriate medical authority for personalized medical attention.

Also, please note that the appearance of any product or service on this site does not constitute an endorsement, unless specifically indicated.

About Dr. Dorene E. Carter

Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in nutrition education, counseling, training, consulting and writing. She is founder and CEO of CHANA Project, the Child Health and Nutrition Access Project, a nonprofit organization serving children and families. Dr. Carter received her PhD in Nutrition from the University of California, Berkeley.