Guide to high fiber diet plan for Constipation and Hemorrhoids
An essential part of the high fiber diet plan for weight loss and Healthy Digestion is awareness. As you become more conscious of what you eat and drink and of the effects of certain high fiber diet foods and beverages on your body, you begin to acquire the power of knowledge. With knowledge comes the authority to change.
The First Week: Start Your Food and Symptom Log
During the first week, you will begin to collect vital information about your diet and your body that will help you and your doctor discover the best ways to control your symptoms.
Your primary tool will be your Food and Symptom Log, which is simply a written record of everything you eat and drink, as well as of your gastrointestinal symptoms.
Over-the-Counter and Prescription Medications
Don’t fail to record any medications that you are taking. Some over-the-counter medicines that you take regularly may be causing digestion problems such as nausea, abdominal discomfort, constipation and Hemorrhoids.
The Second Week: Change Your Eating Habits
You are off to a promising start! By now, you should be comfortable with your Food and Symptom Log and are probably wondering what happens next. This is the week to take a look at some of your lifestyle and eating habits. This is important because the way you eat,
not just what you eat, affects both your digestion and how you feel.
So, during this second week, as you continue filling out your log, we are going to add a few activities. It is not time yet to make any changes in your diet itself, however. At the beginning of this week, take a moment to look back over the week you have just recorded.
The Benefits of Portion Control
Eating too much is one of the leading causes of digestive problems. However, what is too much? How to do this? Here are some tips:
- Cut your normal food portions. If you are hungry, add more vegetables.
- Use smaller plates and put less on the plate. Studies have shown that people will eat whatever is put in front of them. (That is probably because we were all trained to “clean our plates.”)
- No seconds! Don’t go back for more food.
- Do not eat until you are “stuffed.” Learn to stop eating when you are no longer hungry.
Eating with Others
To keep mealtimes calm and relaxed, try to focus on topics that are interesting, but that do not make you clench your stomach in anger! If you live alone, schedule some leisurely mealtimes with friends, colleagues, or family members.
Eating too quickly is also an important cause of digestive issues. To avoid the tendency to “inhale” your food, strive to stretch mealtimes out to at least twenty minutes. Swallowing everything down in a few gulps and a few minutes is bad for your digestion.
Fantastic (and Not-So-Fantastic) Fluids
Sipping water with your meals is a good idea. Water reduces the caloric density of your food and dilutes material entering your bowel, for easier digestion.
The Third Week: Eliminate Problem Foods
This week marks the beginning of what may become a significant change in your eating habits, because this is the week you will begin to eliminate problem-causing foods.
This week, begin to sharply decrease your intake of those foods or, if you can, completely eliminate them from your diet. Do not stop taking any medication without consulting your
The following are samples of some of the most common problem foods that you might be reducing during week three: Low-fiber foods, such as fast foods and prepared foods, Simple carbohydrates, such as white rice, white bread, pasta, Eggs and Meats
The Fourth Week: Charting Your New Course
By this time, you should be enjoying calm, slow mealtimes with a pure awareness of what you are eating and drinking. You will also probably be feeling better, having reduced or eliminated the foods that are causing you problems. During this fourth week, you will refine your new eating High fiber diet plan menu.
Adding Beneficial Foods
In addition to retesting potential problem foods, you can do something positive for your digestion during this fourth week by adding in new foods; that may help your particular symptom. This step is part of charting your course to healthier digestion and nutrition.
Sample high fiber diet plan: to Improve Constipation and Hemorrhoids Symptoms
|Baked Tortilla Chips or Whole-Wheat Pita Chips |
4 small whole-wheat pitas * or 8-inch corn tortillas, cut into 8 wedges.
Mrs. Dash or another salt-free seasoning.
Preheat oven to 350°F. Lightly coat pita or tortilla wedges with cooking spray, and sprinkle with seasoning. Arrange on a baking sheet, and toast in oven for approximately 5 minutes, until crispy.
Makes 4 servings
Nutrition information per serving: Calories: 85; Total fat: 0.8 g; Saturated fat: 0.1 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 170 mg; Total carbohydrates: 17.6 g; Fiber: 2.4 g; Sugars: 0 g; Protein: 3.1 g
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