That bowl of fruit on the kitchen countertop often gets bypassed in favor of less healthy snacks. But it is to your advantage to look at what is offered there with fresh eyes, because fiber in fruit contributes to health. When you are choosing fruit for that bowl, do you know which fruits are the best choices? Which fruit has the most the fiber? The least? Fruits are a needed staple in our diets and their sweetness is much more wholesome than syrupy sodas, cookies, and candies. Incorporating fruits into your daily diet can be done with ease if you take the time to realize their important dietary role. Furthermore, they are readily available and often encased in their own environmentally safe packaging if properly washed.

Getting enough fiber in our diets continues to be a challenge faced by health-conscious individuals. The average American does not consume enough fiber as shown by recent studies, with 75 percent of the population failing to eat the minimum amount recommended by the USDA of eight to ten servings of fruit and vegetables a day. These recommendations were increased from five servings because as nutritionists studied our diets, the more they realized the benefits of eating fruits and vegetables. For constipation suffers, additional fiber added to the diet can bring relief. And if you are trying to lose weight or maintain a weight loss, fiber can dramatically aid your efforts.

Consumption of fiber has been linked with a decreased risk of acquiring several diseases, such as heart disease, diabetes, high blood pressure, and diverticulitis. One study showed that for every 10 grams of fiber additional consumed, the risk of a heart attack dropped 14 percent and the risk of coronary heart disease dropped 27 percent. The link between lowered coronary heart disease was stronger for cereal and fruit fiber, rather than vegetable fiber. An explanation may lie in the fact that vegetables contain starch and are often heavily processed, reducing nutrient values. Unfortunately, the long-held belief that fiber intake reduced the risk of colon cancer has not been proven by numerous studies.

Technically, fiber is a complex carbohydrate, which doesn’t contain any calories and can’t be digested by the body. There are two types of fiber, soluble and insoluble. Soluble fiber absorbs water as it moves through the body and softens stool, helping to alleviate constipation. It is also beneficial in lowering cholesterol, thereby reducing the risk of heart disease. On the other hand, insoluble fiber creates bulk in the stool to help ease it through the digestive tract.

Fruit is an excellent source of fiber, along with whole grain cereals and breads, vegetables, and all types of beans. The American Dietetic Association recommends that adults consume 25 to 38 grams of fiber each day. In fruit, the highest concentration of fiber is found in the skin of pears, nectarines, apples, and peaches. Skip peeling these fruits, and wash them well to get the full benefit of the nutrients and fiber encased in the skin. The brightest-colored fruit contains the highest amounts of protective, disease-preventing compounds. In addition, powerful antioxidants are also found at higher levels in the most colorful fruits.

The following are fruits listed according to their fiber content from highest to lowest:

The Department of Agriculture offers tips to help you eat more fiber-filled fruits:

• Place a bowl of fruit on the table, counter, or in the refrigerator.
• Cut-up fruit and store in the refrigerator to be available as a quick snack.
• Purchase fresh fruits according to the season when they are available to save on costs.
• Keep a supply of fruit on hand, whether they are dried, canned, frozen, or fresh.
• For convenience sake, buy pre-cut packages of fruit to snack on.
• Choose packaged fruits that don’t contain added sugars.

So the next time you pass by that bowl of fruit on the counter, look it over and choose what appeals to you. You will be doing yourself and your health a huge favor because fiber in fruit contributes to health.

written by Joy Seeman

© 2011 H.I.C. Digestive Health

References:

1. United States Department of Agriculture, Fruit Group, February 9, 2011

, http://www.mypyramid.gov/pyramid/fruits_tips.html

2. Mayo Clinic, High-fiber foods, November 17, 2009,

http://www.mayoclinic.com/health/high-fiber-foods/NU00582

3. WebMD, Fiber-Rich Fruits and Cereals protect Heart, 2004,

http://www.webmd.com/heart-disease/news/20040223/fiber-rich-fruits-cereals-protect-heart

4. American Dietetic Association, Health Implications of Dietary Fiber, October 2008,

http://www.eatright.org/About/Content.aspx?id=8355&terms=fiber

Laxatives are generally taken to help relieve us of constipation. If you have ever stood in a drug store and looked at all the available laxatives, you know how confusing it can be to make a good choice. There seem to be so many different types of  laxatives, and you do not have any idea which one is safer or better than the next. Before you purchase a laxative, hopefully, you have tried lifestyle changes to relieve the constipation. Often adding more fiber-rich food, liquid, and exercise to your daily routine will clear up the problem. If those measures have failed, it is time to look at over-the-counter remedies.

Laxatives come in two forms–those that can be taken orally and others that are inserted rectally. Oral laxatives can be bought as liquids, wafers, gums, powders or tablets, while rectal laxatives come in the form of suppositories or enemas. All laxatives can become habit forming and create a dependency which may increase constipation instead of curing it. When people consult a doctor about constipation, a prescription for laxatives is written 85 percent of the time. So it is important to understand the types of laxatives available, how they work and how to use them safely.

Laxatives work in various ways, and people can respond to the same laxative differently. Here are some laxatives, and how they are classified.

• Bulk-forming laxatives (often referred to as fiber supplements) are the gentlest on your body, and they are safe for long-term use. Metamucil and Citrucel are two examples of this type. This laxative absorbs water into the stool, forming bulk to aid movement through the intestines. Side effects can be bloating, gas and cramping, so it is important to drink plenty of fluids. If you take certain medicines, fiber can interfere with their absorption; these medicines are best taken an hour before or two hours after consuming fiber supplements. Introduce fiber gradually into your diet to avoid excessive gas and bloating.
• Osmotic and hyperosmolar laxatives draw fluids into the intestine from the surrounding tissue, softening the stool and making it easier to pass. Milk of Magnesia, Miralax®, and Kristalose® are examples of these types of a liquid laxative. It is important to drink a lot of water to help make the laxative effective and to prevent gas and cramps.
• Emollient laxatives (stool softeners) contain compounds that soften the stool. They can take up to a week to be effective, and are often used by women after giving birth, hemorrhoid sufferers, and patients recovering from surgery. Colace® and Kaopectate® are well-recognized brand names. Side effects can be stomach or intestinal cramping.
• Oral stimulants work by stimulating rhythmic contraction of the digestive tract, accelerating transit time of the stool. This type works quickly, but is harsher on the digestive system. Ex-Lax® and Senokot® are two popular brands. The drawbacks are that it can create dependency and weaken the bowel’s ability to move naturally. The side effects are possible cramping, diarrhea, nausea, belching, faintness, and urine discoloration.They should only be used for a short time.
• Rectal stimulants are inserted into the rectum (suppositories), causing the lining of the colon to produce rhythmic contractions, as it should do naturally, to move the stool along. If you need immediate relief, rectal stimulants work almost immediately. These laxatives are sold under brand names such as Fleet Bisacodyl® and Dulcolax.®  Rectal irritation, stomach discomfort, and cramping can be the side effects.If you have health conditions, you need to be careful of using laxatives. Consult your doctor for advice with the following medical problems: heart disease, high blood pressure, kidney disease, stomach pain, nausea, rectal bleeding or vomiting. Laxatives can effect medications that you are taking, causing some of them not to be absorbed into your system. Be sure not to exceed the recommended dosage unless advised by your doctor. An electrolyte imbalance can develop with oral and rectal laxatives after prolong use which can lead to weakness, confusion, abnormal heart rhythms, and seizures. If you are pregnant, consult your doctor about laxatives  because they can harm you and your baby.

When using a laxative to cure occasional constipation, remember these tips:

• If you need to use laxatives to be “regular,” use fiber first.
• Drink fluids and stay well hydrated when using laxatives. Avoid regular use of stimulant laxatives. They can limit your body’s ability to absorb vitamin D and calcium.
• If your problem with constipation continues, see your doctor. Constipation may be a warning sign of a more serious problem such as colon cancer, diabetes mellitus, or hypothyroidism, among others. Your doctor can evaluate your medical history, do a physical exam and laboratory tests, and determine the exact cause and solution for your constipation.

written by Joy Seeman

© 2010 H.I.C. Digestive Health

Warning Signs of Hemorrhoids are usually characterized by the variety of hemorrhoid that is developing.  Hemorrhoids manifest as either internal hemorrhoids, or external hemorrhoids, with each scenario presenting a particular set of symptoms and remedies.  Also known as piles or emerods, hemorrhoids occur when veins in the anus enlarge and breach the anal wall

Hemorrhoids develop on a continuum of severity, and can manifest in distinct ways.  Each variety of the condition has its own symptoms and respective treatments, and each condition is subject to similar preventative measures.  The purpose of this article is to acquaint you with five warning signs that frequently indicate you may have developed a hemorrhoidal condition, in addition to what are the general causes and symptoms, and standard treatment options associated with resolving hemorrhoidal flair-ups.

Hemorrhoids occur when excessive pressure is exerted on the veins of the anus during bowel movements.  In the course of healthy digestive functions, the tissue that forms the anal wall acts as a receptacle for blood during bowel movements, which assists the body to regulate the flow of fecal matter.  Over-straining can cause veins to stay enlarged, which may result in an eventual tear in the anal wall, leading to the formation of the hemorrhoid.  Other conditions such as chronic diarrhea or the attendant pressure on the pelvic region women experience during pregnancy can also contribute to the formation hemorrhoids.

•Bleeding during bowel movements and residual blood deposited on toilet paper after wiping the anus.

•Itching, burning, rectal discomfort, and pain associated with cleaning the infected area.

•Blood on the surface of the stool, mucosal residue on toilet paper following wiping.

•The sensation of fullness after having had a bowel movement.

•Severe pain if the hemorrhoid is bulging and subsequently squeezed by the anal muscles.

Hemorrhoids are typically treated first with some course of home hemorrhoid treatment.  There are a number of strategies designed to address hemorrhoidal flair-ups, starting with changes to one’s diet.  Increasing the amount of fiber in one’s diet, with either dietary fiber or bulk fiber, is the first course of action typically suggested, which also includes increasing the amount of water one consumes as well as taking in greater quantities of fruits, grains, and vegetables.  Using stool softeners to achieve easier bowel movements and applying ointments to reduce the itching associated with hemorrhoids are also common recommendations, in addition to bathing in warm water three times a day, which helps to retard symptoms such as swelling and burning.  In the event one’s hemorrhoids are of a more severe degree, a doctor’s intervention might be required.  In the event one’s condition does not respond to the remedies suggested, discuss with a doctor what other courses of action are available and best suited to your situation.

In the event one is experiencing any or all of these symptoms there is a likelihood that hemorrhoids have developed.  However, do not assume that hemorrhoids are present, and if possible consult with a doctor to ensure the symptoms are not the result of another condition or disorder, some of which present symptoms similar to hemorrhoidal symptoms.  Depending on the kind on hemorrhoids one has, its severity and the attending symptoms, a treatment plan will likely be created to help address the specific situation.  Baring in mind the importance of prevention through both dietary changes and alterations to lifestyle, being well informed is the most efficient means to properly responding to the Warning Signs of Hemorrhoids.

David Gilbert received his BA from U.C.L.A. He is currently doing graduate work in psychology at the California Graduate Institute, LA ,CA. Throughout his career in the mental health field he has worked clinically with several populations, and also contributed to academic works whose topics address both health and mental health issues

© 2009 Hemorrhoid Information Center

references

[i] MedlinePlus Medical Encyclopedia: Hemorrhoid surgery – series: Normal anatomy

Mayo Clinic. Causes of Hemorrhoids. – http://www.mayoclinic.com/health/hemorrhoids/DS00096/DSECTION=3.

[iii] Mayo Clinic. http://www.mayoclinic.com/health/hemorrhoids-during-pregnancy/AN01720.

Dietary fiber or roughage is defined as a complex carbohydrate which comes from plants, and it cannot be broken down by the enzymes in the stomach and small intestine. Since it remains in this indigestible state, fiber absorbs water, creating bulk and speeds the process by which waste is eliminated from the body. Dietary fiber has so many beneficial factors associated with it that everyone should be aware how it can help you lead a healthier life.

Types of Dietary Fiber:

• Insoluble fiber doesn’t dissolve in water, and it helps move food through the digestive tract. Whole wheat flour, cereals, pastas, seeds, nuts, green beans, cauliflower, tomatoes, flax seeds, and potato skins contain insoluble fiber.
• Soluble fiber dissolves in water and forms a gelatinous-like material which lowers blood cholesterol and glucose levels. You can find soluble fiber in oats, barley, carrots, broccoli, artichokes, fruits, and berries.

Health benefits of Fiber:

• Relieves and prevents constipation. Fiber shortens the transit time of material in the digestive system by absorbing water into the stool, which increases bulk and softens the waste helping it speed along. Constipation and the straining to have a bowel movement are often the causes of hemorrhoids.

• Reduces cholesterol levels. Low-density lipoproteins, the bad cholesterol, are reduced by soluble fiber. This lowers your risk of developing cardiovascular diseases associated with heart attacks and strokes by preventing the build-up of plaque in the arteries.
• Reduces the risk of digestive conditions. Hemorrhoids, Irritable Bowel Syndrome and Diverticulosis (a disease where small pouches develop in the intestinal walls) are less likely to occur because with fiber the intestinal contractions do not have to work as hard to move the stool along.
• Regulates blood sugar levels. The absorption of sugar is slowed by soluble fiber which helps prevent type 2 diabetes from forming, and it helps maintain more stable blood sugar levels in those that have diabetes.
• Colorectal cancers may be reduced. Studies are inconclusive but some have shown a reduced number of colorectal cancers in people who eat a high-fiber diet.
• A weight-loss aid. Fiber creates a sense of fullness because high-fiber food is chewed longer and creates more bulk in the stomach. It curbs the tendency to overeat at mealtime, and usually high-fiber food contains fewer calories.

Recommended daily amounts of dietary fiber needed by adults according to the National Academy of Sciences’ Institute of Medicine:

Adding more dietary fiber to your meals is one of the nicest things you can do for yourself. If you have hemorrhoids, fiber can work to aid your digestive system in healing and eliminating  them. If you want even more information read Fruit and Fiber which is another great H.I.C. article.

Joy Seeman, H.I.C  Staff  Writer

© 2010 H.I.C. Digestive Health