Cardio: 2 mile run (treadmill)
Strength Training: none today
A couple of posts ago, I talked about my stepdad's recent colonoscopy procedure. This led me to thinking about how we can maintain good colon health. We can help our colon greatly by consuming more fiber rich foods. High fiber foods include foods such as whole grain breads, whole-wheat pastas, apples (with skin), oranges, dried fruits (apricots, prunes, raisins), raspberries, strawberries, dark leafy-green vegetables, nuts and seeds.
Fiber Benefits
The average fiber intake recommendation is 20 - 35 grams per day. Fiber aids in colon health by helping move food through the intestine. The colon's job is to complete the digestion process by removing excess water from food waste entering the small intestine. A diet high in fiber produces large, soft, bulky stool that passes through your bowel easily. This helps prevent some digestive tract disorders such as constipation, diverticulosis, and IBS (irritable bowel syndrome).
Fiber also helps to reduce cholesterol and helps lower the risk of Type 2 Diabetes.
Fiber and Colon Cancer
I've read conflicting information as far as how well fiber helps to lower the risk of colon cancer. Some studies show that fiber has little affect on lowering the risk. Others state that the large bulky stool that high-fiber diets produce help to dilute the carcinogens that remain in contact with the colon wall. Less carcinogens in the colon may reduce polyps (a benign mushroom shaped growth) which can become cancerous. Whether or not fiber helps in this area, it isn't a bad idea to consume the recommended daily amount. It certainly can't hurt and the other health benefits are just as important.
I will definitely try to add more fiber to my diet. I have no problem eating fiber rich foods because I like most of them anyway. There are fiber supplements out there but I am not certain how well they work. You should consult with your doctor before adding more or less of anything to your diet. They can certainly provide the right answers for you.
References: Start Roughing It!, High Fiber Diet
[tags]fiber rich foods, high fiber diet, colon, dietary fiber, high fiber[/tags]
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Fruit and fibre are both very important to healthy living. Experts say that lean people are lean because of the two F’s. Sub brown rice for white and whoe grain bread for white and before you know it you won’t notice the difference.