Following a balanced diet, rich in fiber, is one of the most effective lifestyle changes you can make for your hemorrhoids. Why? A balanced diet, high in fiber, along with an abundant intake of abundant fluids, softens bowel movements and increases their volume, which will help you avoid the effort that can cause hemorrhoids or worsen the symptoms of existing hemorrhoids.
Always consult with your health professional before starting with a diet or exercise plan.
How fiber helps prevent constipation
A balanced diet with lots of fiber and water softens stools and makes them easier to pass. This reduces the pressure in the hemorrhoids. If you follow a high-fiber diet, you will be less likely to be constipated. The most frequent causes of constipation are a diet low in fiber and rich in dairy products.
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Fiber is classified into two categories: soluble fiber, which dissolves in water, and insoluble fiber, which does not dissolve. Both types favor displacement by the digestive system. You can add more fiber to your diet through food, a fiber supplement, or both. Fiber is easier to obtain from whole grains, vegetables, beans, legumes, nuts and fruits. Consult the table of foods with high fiber content. Your doctor may suggest that you take a stool softener or a fiber supplement.
When increasing your consumption of dietary fiber, it is important that you drink a lot of water and start small. Experts recommend drinking eight glasses of water of 8 ounces per day. Caffeinated and alcoholic beverages are dehydrating, so you may want to reduce them.
For your body to have time to adapt, introduce fiber into your diet gradually to avoid suffering from increased gas. Wheat bran can be a good fiber supplement option because it causes less gas than other high-fiber foods.
** These statements have not been evaluated by the Food and Drug Administration (FDA) of the United States. These products are not intended to diagnose, treat, cure or prevent any disease.
Seven ways to stock up on fiber
With these simple ideas, have each meal contribute to your daily fiber intake. Remember to start small; add fiber gradually and drink eight glasses of 8 oz. water per day.
- Start the day with a whole grain
- When shopping, look for cereals that indicate "integral" in the description. Stone-ground wheat, burgol, and multigrain wheat products all have less fiber than whole-wheat products. Check the fiber content in the nutritional information box of the package. Try to have your cereals have at least 5 grams of fiber per serving. Serve them with a banana to add 3 more grams of fiber to your morning.
- Increase the volume of beans
- Eat more beans; They are full of fiber. Most cooked beans provide more than half the daily recommended amount of fiber. Mix them in salads, mash them to prepare sauces, mix them in soups or add them to pasta dishes.
- More brown foods and less white
- Brown rice, whole wheat bread and whole wheat pasta are essential parts of a high fiber diet.
- Best baked foods
- Replace whole flour with at least half, if not all, of the white flour indicated by the recipes. Since wholemeal flour is heavier than white flour, you should also increase the amount of baking powder in the recipe by one teaspoon per three cups of wholemeal flour.
- An apple a day not only keeps the doctor away
- Apples contain pectin, a soluble fiber that is digested slowly and provides a feeling of fullness.
- Pleasant nut mix
- Mix nuts, such as almonds or cayú chestnuts, with raisins, sunflower seeds, popcorn or whole wheat pretzels. Keep it in your car or desk for a healthy, fiber-rich snack between meals.
- Meals with hidden fiber
- Replace the bread crumbs with instant oatmeal in dishes such as meatloaf or mix ground flax seeds in fruit smoothies or yogurts.
Recipes with high fiber content
Here are some delicious recipes that have at least 5 grams of fiber.
Dining out: 8 tips to incorporate fiber into your diet
Think ahead and plan where you will eat. Take the time to examine the menu and read the accompaniments first. Look for fiber-rich options, such as brown rice, baked potatoes or steamed vegetables. Read the description of all the dishes and remember that you can always make substitutions for the healthier side dishes so that your food fits your dietary needs. If you are traveling, consult more suggestions for the treatment of exacerbations while you are away from home.
- For breakfast, choose whole-grain pancakes and waffles with fresh berries or cereals like oatmeal or raisin bran cereal: fiber-rich options to start your morning.
- Substitute white bread for wholemeal or rye bread when ordering a sandwich.
- Opt for baked potatoes with their fiber-rich skin instead of chips or chips. It will add 4 to 5 grams of fiber to your food.
- Look for a plate of pasta stuffed with vegetables and ask to be served with whole wheat pasta.
- When you dine in a Mexican restaurant, do not eat the rice and double the beans.
- Not all rice is so good. Brown rice has four times more fiber than white rice: four grams of fiber per serving the size of a cup.
- For accompaniment, order steamed vegetables; and if you have the choice, choose broccoli, cauliflower or Brussels sprouts, which are particularly rich in fiber.
- For dessert, choose fresh berries for their fiber content and their ability to satisfy the sweet tooth.
Tip: exercise and hemorrhoids
Moderate physical activity, such as quick walks of 20 to 30 minutes per day, can stimulate bowel function * as well as improve blood flow and muscle tone. Other beneficial cardiovascular activities include running, swimming and aerobics.