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Be More Regular Like a Zulu
by Peggy Fisher
Constipation plagues the modern world. It afflicts millions, and the laxative industry flourishes. Yet all most people need to do is to eat like indigenous people who never suffer constipation.
As we mature, constipation can be a special woe. But your solution can be as easy as enjoyable diet changes which can improve your health for a lifetime. One of the key changes is to add fiber. Ten years ago, the way you would have had to do this was via bran. One diet recommended an amazing 9 tablespoons of the stuff daily. No wonder it promised weight loss; adding that amount of bran can ruin any dish, and lower eating pleasure drastically.
Going High-Fiber is Easy Today
Today there are many delicious, fiber-packed foods available.
Here are ways you can substantially increase your fiber and make your diet healthier and more nutrient packed:
Seek whole-grain breads with 3 grams of fiber a slice.
Whole grain cereals are another excellent source of fiber.
Buy popcorn with up to 9 grams of fiber; it makes a delicious, easy snack. Look for a brand that has no trans-fat to ensure an even healthier treat as well as a low-fat version. Add your own seasoning.
Find high-protein, low-carb snacks which can offer as high as 11 grams of fiber per bar.
New low-carb pastas can provide an amazing amount of fiber, up to 12 grams per ½ cup serving. Cook up extra and use it for an appetizing addition to salads, soups, veggies, etc. Getting extra fiber has never been so easy, quick or tasty.
Plant foods (grains, beans, nuts, fruits and vegetables) are fantastic sources of fiber and cancer-fighting phytochemicals.
Eat raw fruits and vegetables, including skins.
Select prunes, figs, dates, raisins and apples for their natural laxative effect.
Try Fiber-Rich Yogurt
One of the most recent innovations concerning a smooth, creamy and delightful way to add fiber is via yogurt which also provides a host of other health benefits. Inulin is a natural dietary fiber, that studies show can increase calcium absorption-which fortifies your bones, helps your heart and may even assist you in losing weight. That is as win-win as you can get.
Focus on Liquids
Drink eight or more glasses of fluid a day. It is important to imbibe plenty of water or all that fiber may act like cement in your system and cause problems.
Fruits and vegetables offer natural soft fiber along with much-needed water to keep the fiber moving through your system. Indulge in apples, grapefruit, berries, artichokes and prunes mixed with yogurt, cottage cheese or on your morning cereal.
Use Nutritious Olive Oil to Lubricate
As we age we may experience lack of appetite, difficult digestion, poor absorption of vitamins and minerals as well as constipation. In each of these situations, olive oil is the ideal fat. It is highly digestible, has a mild laxative effect, whets the appetite, contains essential fatty acids and aids absorption of vitamins. Use uncooked olive oil in salads and on vegetables. It favors intestinal activity, helping you stay regular.
Use olive oil in cooking too; it is easily digestible and rich in monounsaturated, heart-healthy fat. Wherever you now use saturated fats like butter, try switching to olive oil. It is a delicious dip for bread which many better restaurants, particularly those specializing in Italian and Mediterranean cuisines, offer at your table along with fresh bread or rolls.
Choose light olive oil for baking.
Enjoy Multiple Life-Protecting Benefits
Increasing roughage can yield life-saving benefits. Like rural Africans and Asians eating traditional, plant-based diets, you can protect yourself from modern diseases according to Dr. David Reuben in Save Your Life Diet in which he documents the protection of a high-fiber diet against six of the most serious diseases afflicting our world today.
Dr. Reuben reports: "When I first began my research I had the usual physician's skepticism…but now…there seems little doubt adding missing roughage to our daily diet provides protection from:
Cancer of the colon and rectum
Ischemic heart disease-the prime cause of heart attacks
Diverticular disease of the colon
Appendicitis
Phlebitis and resulting blood clots to the lungs
Obesity"
Such wide-ranging protection is better than money in the bank or the best insurance policy. It is a rich reward for Baby Boomers and beyond…that will last a lifetime and very possibly prolong your years.
*Peggy Fisher is a syndicated columnist who features safety, fitness and environmental stewardship. She has had work published in newspapers, magazines and websites in over 100 countries. She offers free weekly Seaside Scoop email with Word for the Week and fitness, conservation tips and inspiration from the sea at: writingbyfisher@bellsouth.net.
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