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Low-fiber
diets a recipe for diverticular disease
July 28, 05
Suzanne Havala Hobbs
If
there were a competition for the All-American illness, diverticular
disease would be a contender.
About half of Americans over the age of 60 have it, but it’s
virtually unheard of in some parts of the world, including
Asia and Africa.
This American – and British and Australian – affliction
is associated with low-fiber diets. Hamburgers, ice cream,
white bread and cornflakes – that’s us.
Diverticular disease takes two forms.
Diverticulosis is a condition where small pouches develop
in the colon, also called the large intestines. People with
diverticulosis often have no symptoms or only mild ones, such
as cramps and constipation.
The pouches – or diverticula – have the potential
to become infected and inflamed. If they do, the condition
is called diverticulitis.
According to the National Institute of Diabetes and Digestive
and Kidney Diseases, symptoms of diverticulitis include abdominal
pain and tenderness, fever, nausea, vomiting, chills, cramps
and constipation. Left untreated, diverticulitis can become
a serious health threat.
Most health professionals believe diverticular disease could
be prevented if our diets contained a great deal more unrefined
plant matter than most Americans eat.
Dietary fiber from fruits, vegetables and whole grains helps
create a larger, softer stool. If you’re eating breakfast
right now, my apologies for the visual: Big, soft stools decrease
the pressure in the intestines and are easier to pass.
In contrast, small, hard stools force the muscles in the intestines
to work harder to push the stool through, increasing the pressure
in the intestines and the risk that diverticula will form.
If you have time to read a magazine when you go to the bathroom,
you probably aren’t getting enough fiber in your diet.
So how much fiber is enough?
The Institute of Medicine recommends 38 grams of fiber per
day for adult men and 25 grams for adult women under the age
of 50; 30 grams for men and 21 grams for women over age 50.
The rule of thumb for kids over age 2 is the child’s
age plus five grams.
Most Americans get about half of the lowest daily goal.
It’s easy to pump up your fiber intake, because so many
foods are rich sources. Figure out what you like among those
sources, and eat more of them more often.
For example: One cup of spoon-sized shredded wheat contains
five grams of fiber, and one half cup of All-Bran contains
ten. One cup of fresh blueberries supplies eight grams of
fiber, a kiwi contains three, and a mango contains four. One
cup of baked beans contains 14 grams of fiber, and one cup
of cut, steamed broccoli contains six.
You see, it adds up quickly.
A tomato sandwich with mustard on toasted whole wheat bread
and one cup of three-bean salad delivers 12 grams of fiber
and far fewer calories than a fast-food lunch.
You can look up the fiber content of foods online at the USDA
Nutrient Database at www.nal.usda.gov/fnic/cgi-bin/nut_search.pl.
It’s best to get fiber from whole foods, but health
care providers may recommend some of their patients take fiber
supplements such as Citrucel and Metamucil. Adequate fluids
and physical activity also play a role in keeping bowel movements
regular.
Years ago, people with diverticulosis were advised to avoid
foods with tiny seeds such as tomatoes, strawberries, raspberries,
and poppyseeds for fear they would lodge in a diverticulum
and cause irritation or infection. These are no longer considered
a problem. However, other small, tough foods such as nuts,
popcorn hulls, sunflower, pumpkin, caraway and sesame seeds
may be problematic and are best avoided if you have diverticulosis.
When diverticulitis develops, the treatment includes a clear
liquid diet to give the colon a rest while the infection and
inflammation subside.
The prescription for preventing diverticular disease also
serves many other health goals: Work on increasing the fiber
in your diet.
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