Posted Monday, March 15, 2010 at 12:36 PM
Here's something I've had on my fridge for years. Had a problem with constipation before my hypothyroidism was diagnosed. This is from a pamphlet my Dr. gave me to keep me on track.
Fiber-rich foods offer so many benefits: they keep you regular, are usually low in calories, and taste great. A high-fiber diet not only helps heal and prevent swollen hemorrhoids, but also is effective in reducing the risk of colon and rectal cancer. Sometimes it's hard to change habits. But with just a little effort, you can begin to add more insoluble fiber to your diet. Here are some hints to help you get started.
~~Four Rich Sources of Insoluble Fiber:
WHOLE GRAINS, especially wheat bran, corn bran, and brown rice.
VEGETABLES, especially carrots, broccoli, and peas.
FRUITS, especially apples, bananas, raisins, and pears.
NUTS AND LEGUMES, especially peanuts, lentils, and kidney beans.
Four Easy Ways to Add Fiber:
Start your morning with a high-fiber breakfast. Eat wheat bran cereal and a sliced banana, or peanut butter on whole wheat toast, instead of bacon and eggs. (Certainly applies to this kickstart!)
Pack carrot sticks instead of potato chips in your lunch. You'll get the same crunch, fewer calories, and much more fiber.
For a sweet treat, try an apple or some raisins instead of a candy bar. Fruits are packed with fiber and are much lower in calories than candy.
Be daring! Try a lentil burger with brown rice for dinner. Lentils are full of fiber. And brown rice gives you twice as much fiber as white rice. (That sure fits this challenge!)
INSOLUBLE FIBER in bulk agents and in such foods as wheat bran, whole-grain breads, fresh fruits, and vegetables absorbs water to produce softer stool. Oat bran contains mostly SOLUBLE FIBER, which doesn't absorb water. Oat bran is good for you, but it may not ease constipation as much as foods high in insoluble fiber.~~
Obviously, this is just a quick overview. Sites such as choosevegblog.com have LOTS of vegan recipes and tips.
"But for the sake of some little mouthful of flesh we deprive a soul of the sun and light, and of that proportion of life and time it had been born into the world to enjoy." Plutarch.