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Half of all Americans age 60 or older nave it. And almost everyone age 80 or older does,
too. That's incredible, considering many health professionals think you can
prevent diverticular disease simply by eat-ing more roughage — or fiber.
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A low-fiber diet causes constipation, which puts pressure on the walls of your colon. Over
time, weak spots in the walls give way and balloon out, forming small pockets
in your colon called diverticula.
When you
have diverticula, you have a condition called diverticulosis. While most people
are symptom free, symptoms can include mild cramps, bloating, constipation, and
rectal bleeding.
If food and
fecal particles clog the pockets, they can become inflamed or infected. This
condition is called diverticulitis, and the symptoms — tenderness on the lower
left side of your abdomen, fever, nausea, vomiting, chills, cramping, and
constipation — can be severe. Diverticulitis often requires antibiotics, a trip
to the hospital, or surgery.
The same
simple treatment might prevent diverticulosis and diverticulitis — a high-fiber
diet. That equals 20 to 35
grams of fiber every day, according to the American
Dietetic Association. To boost your fiber intake, learn to love these foods.
Whole
grains. Whole grains are one of the best ways to add fiber to your diet. This
roughage softens and bulks up your stools, making them pass easier through your
intestines, and it strengthens the colon walí muscles, too. That means less
straining and fewer diverticula.
Get off to a
good start with a breakfast of bran flakes, which have 5 grams of fiber a serving.
For lunch, have a sandwich on whole wheat bread to add 4 more grams. Enjoy a
side of brown rice at dinner — one cup has 3.5 grams. That's almost 13 grams of fiber right
there.
Fruits and
vegetables. Produce contains a special kind of fiber that encourages the growth
of healthy bacteria in your intestines. These good bacteria help digestion and
keep your digestive tract running smoothly.
To boost
your fiber intake, eat at least five fruits and vegetables every day. Just
remember — eating whole fruits is better than drinking fruit juice. And lightly
steamed or raw vegetables will do your colon more good than soggy, overcooked
ones. So skip the mushy, canned vegetables whenever you can eat fresh produce.
Beans.
People in África and Asia have fewer cases of diverticulosis than people in
industrialized countries, particularly England,
Australia, and the United States.
No wonder. They eat more fiber-filled foods, like beans. Just a half-cup of
cooked kidney beans has an amazing 6 grams of fiber. Lima beans are also
impressive with 4.5 grams.
So toss some into your stir-fries, salads, and casseroles.
Water. Many
people are constantly dehydrated and don't even know it. If you are constipated
often, even when you eat a lot of fiber-rich foods, you might need more water.
Drinking at least six to eight glasses of water every day should make your
stools softer and decrease your chances of developing diverticula. If you already
have diverticula, water can help the fiber flush out bits of food that could
cause prob-lems. And it's especially important to drink plenty of water when
you add more fiber to your diet. If you don't, you could end up with a blockage
in your intestines — something far worse than constipation.
One thing to
remember about fiber — when you add more to your diet, be sure to take it slow.
Sudden increases can make you feel bloat-ed and gassy.
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