According to the National Digestive Diseases Clearinghouse, approximately 15 percent of Americans have constipation. Apparently, the most likely candidates for back-up are women, adults 65 and older, non-Caucasians and those in lower socioeconomic classes. Constipation can result from several factors such as inadequate water consumption, insufficient fiber, pregnancy and sedentary lifestyle. To promote regularity, men should consume at least 38 grams of fiber per day and women should consume at least 25 grams of fiber per day.

Certain foods are more constipating, so it is helpful to know what foods have a tendency to back you up. Here is a list of foods that commonly cause constipation, so if you struggle with going No. 2, you should avoid these foods:

1. Bananas—Green bananas are higher in starch, which can result in constipation because of tannins. These bitter chemicals cause constipation in some people, but not all. Remember the BRAT diet for treating diarrhea? The “B” stood for bananas!
2. Bread—You don’t need a gluten allergy or wheat allergy to be bothered by bread. The digestive tract does not always break down and absorb bread, so the sugars in bread often ferment and produce gas.
3. Chips—Although these snacks are irresistible in the texture and taste department, they are poor in nutrients. Chips are low in fiber and high in fat, resulting in a lose-lose combination when it comes to constipation. Unfortunately, almost any other side dish is healthier than chips, so eat them sparingly.
4. Chocolate—The newest hype is that dark chocolate is good for you, but this is only true in moderation. Chocolate actually slows down the digestive process and is among the worst culprits for causing constipation.
5. Frozen dinners—Lean Cuisine and Stouffer’s may be convenient and easy on the pocketbook, but they are hard on the gut. Frozen meals are high in fat, sodium and preservatives and low in fiber. The processing of foods removes fiber and makes it difficult for the body to push waste through the GI tract.
6. Red meat—Hamburgers, steak and pot roast are American favorites, but red meat causes digestive problems because it remains in the stomach for a longer period of time compared to other foods. Do you know that “extra full feeling” you have after eating a big beef dinner? This feeling is due to the fact that the meat is so slow to digest.

The answer is not to eliminate all six of these foods from your diet. Rather, pair these constipating foods with fiber-rich foods like fruits, vegetables and whole grains so your digestive system remains in balance. Your body needs a variety of foods to absorb all the vitamins and nutrients it needs, so eat all foods in moderate amounts. Drinking plenty of water and getting adequate exercise is also necessary for a healthy digestive system that functions properly.

If you are struggling with constipation, keep a food diary and record the foods that you eat. This way, you can isolate which foods or combination of foods may be causing discomfort. Chronic constipation should never be ignored and should be addressed with a doctor if it continues (Source: Medical Daily).

Did you know that there are trillions of bacteria that live in your gastrointestinal system? Before you run to the doctor thinking that there is something wrong with you, please relax! Many of these strains of bacteria are essential for digestion and supporting healthy immunity. Keeping gut bacteria in balance is an important part of good health. Stress, travel, illness or taking a course of antibiotics can disrupt and even eliminate colonies of beneficial bacteria and make you susceptible to digestive problems.

Benefits of Probiotics

What can you do to re-establish the balance of gut flora or maintain the healthy balance of bacteria in your GI tract? Living microorganisms called probiotics can be beneficial in establishing healthy digestion and immunity. Probiotics can help ease irritable bowel syndrome (IBS), promote regularity, and prevent and treat yeast infections. New studies suggest that probiotics may prevent vascular disease, depression and even cancer!

Because probiotics help restore equilibrium to intestinal bacteria, their effects are most easily seen when gut flora balance has been disrupted. This is not to say that probiotics are not beneficial when you are feeling healthy, but they are not magic. Probiotics are to digestion as premium gas is to fuel efficiency. Not all probiotics are equal, though, so you have to read labels carefully. Food manufacturers know that “Probiotics” is a buzz word now, and many foods claim to contain probiotics.

Fermented is Best

The most natural forms of probiotics are in fermented foods, but do not assume that fermented means rotten. Fermented foods, by definition, have undergone chemical alternation that produces digestive-friendly enzymes, bacteria and nutrients. Look for words like raw, lacto-fermented or unpasteurized (Source: Women’s Health). This means that the beneficial bacteria have not been killed in the manufacturing process. Some examples are:

• Yogurt is a multi-billion dollar industry today. Look for yogurt that has live cultures, preferably billions of live cultures.
• Kimchi is a mixture of spicy, pickled vegetables like cabbage, carrots and radishes that are full of lactobacilli. Kimchi is an acquired taste but has some of the best health benefits.
• Kefir is actually cultured milk that contains beneficial bacteria and yeast. It tastes like drinkable yogurt. Most people cannot tell the difference between kefir and thin yogurt.
• Sauerkraut is fermented cabbage that is tart and zingy. Do not over-eat sauerkraut, however, because it is fermented with salt and is high in sodium.

Read Labels and Consult Your Doctor

When going to a health food store or especially the health food aisle in your grocery store, read labels carefully. Look for supplements that contain at least 20 billion live organisms per dose. Doses that contain less than 20 billion may be ineffective, and probiotics can be expensive. Before beginning any probiotic, talk to your doctor. Your physician will be able to advise you whether the probiotic you want to take will be helpful to you and whether it will affect any of your other medications.

I became a fan of tea when I studied at Oxford University in college. My first cream tea was an unforgettable experience. Flaky scones, fresh cucumber sandwiches, petit fours and chocolate dipped strawberries accompanied the warm tea sweetened with sugar and thick cream. How was life ever going to be the same? I’d never been a coffee drinker, but I became a lover of tea that winter. A cup of warm tea with a sugar cube and a douse of cream gave me the energy I needed to make it through many-a novel when my eyes were getting heavy with sleep—and a bit of boredom!

Now, tea shops always catch my attention, and I like to try new flavors and varieties. Green tea, black tea, bubble tea or chai tea, I drink them all. I like giving and receiving tea as gifts, and I always have a stash of tea in my pantry. My children love tea too, and they sometimes ask for tea instead of juice for breakfast. I think tea is a comfort beverage that just makes you feel good inside.

So tea aficionados, here is great news for you: if you love a good cup of herbal tea, you may be preventing colon cancer. People who drink herbal tea at least once a week may have a reduced risk of distal colon and rectal cancer. A research team studied the effects of hot coffee, iced coffee, herbal tea and black tea on the risk of proximal colon, distal colon and rectal cancers. Researchers noted the type, frequency and amount of beverage consumed. Pathology reports helped accurately determine the origin of cancer in the large bowel.

Researchers collected data from a case-controlled study from Western Australia between the years of 2005 and 2007. The findings suggested that drinking black tea with or without milk, green tea, decaffeinated coffee and milk had no effect on colorectal cancer risk. In fact, this study found that hot coffee was linked to an increased risk of distal colon cancer (but this was inconsistent with other research). However, drinking herbal tea at least once per week could be healthy for the colon.

More research needs to be conducted on other factors besides herbal tea that could affect colon cancer risk. It could be that herbal tea drinkers eat a healthier diet than those who do not drink herbal tea. Individuals who drink herbal tea often do drink tea for their health’s sake, and they may also make wiser food choices (Source: University Herald).

Other research suggests that white tea and green tea could be beneficial in preventing colon cancer. Of all the types of tea, white tea has the highest levels of antioxidants and polyphenols (cancer prevention compounds). This is because white tea is the least processed of all teas. Green tea is the second least processed. White tea is sometimes difficult to find, but certain varieties can usually be purchased at specialty tea shops. Green tea, however, is quite easy to find in grocery stores and is very accessible to everyone (Source: Web MD).

Although tea might not be your “cup of tea,” there are so many different varieties that there is really something for everyone. Herbal teas come in so many different flavors. They can complement desserts, be put over ice for a refreshing iced tea, or be a great way to warm your hands and stomach on a cold day. Whether you try herbal, white or green tea, why not try a cup of tea per week for the sake of your colon? Let’s all raise a cup to good health and enjoy a new flavor in our mug!

With the warm weather of spring finally upon us, it’s time to say goodbye to all those heavy dishes reserved especially for winter like chili and lasagna. But if you are not ready to pack up pasta all together, one type that easily makes the transition from winter to spring is called orzo. Orzo resembles large grains of rice and is perfect for making light pasta dishes that go well with the blossoming of spring.

Orzo is commonly made from white flour, but it can be made from whole-grain flour as well, making it a healthier pasta option. A two oz. serving of orzo is 200 calories. This small pasta is a good source of carbohydrates; one serving of orzo contains 42 grams of carbohydrates and two grams of fiber. You can get more fiber from this pasta by choosing orzo made from whole grain flour instead of white flour. The protein found in orzo, seven grams per serving, can also help boost your energy levels. You can increase the amount of protein in your diet by eating more of this small pasta and pairing it with other sources of protein such as salmon, shrimp or chicken. Orzo is also a good low-fat pasta option with only one gram of fat per serving.

Eating more pasta, including orzo, is a good way to keep you full longer. In 2009 the British Journal of Nutrition found that consumption of pasta may help you take in less food per day (Source: Livestrong).

While orzo may be eaten alone, this versatile pasta makes it easy to pair with any sauce, veggies, meat and cheese.

Irritable bowel syndrome (IBS) is one of the common ailments of the bowel and affects millions of people in the United States. Symptoms may include abdominal pain, frequent constipation and/or frequent diarrhea, bloating, and nausea. “Most people can control their symptoms with diet, stress management, and prescribed medications,” according to the National Digestive Diseases Clearing House.

Using the FODMAP diet theory, we will focus this post on a dish that is IBS friendly and very healthy.

Soba Noodles with Bok Choy and Cucumber

Soba noodles are traditionally served cold and are made from buckwheat flour which is one of the safest whole grains for IBS. Bok choy, cucumber and lime are foods that that are low on the FODMAP list.

What You Will Need:

• 1 pack soba noodles
• 1 teaspoon sesame oil
• 1 teaspoon freshly grated ginger
• 2 tablespoons light soy sauce
• 4 baby bok choy
• 2 carrots
• 1 cucumber
• 1 bunch of cilantro
• 1 lime

To Prepare: In a medium pot, boil soba noodles until al dente. Drain and shock under cold water and drain again. In a bowl, whisk together the sesame oil, ginger, soy sauce, and a squeeze of lime, then toss with the noodles. In a sauté pan, add a little vegetable oil on medium heat and wilt the bok choy, then set aside. Peel the carrots into thin ribbons and cut the cucumber into half moons. Combine noodles, bok choy, carrots, and cucumber. Garnish with a slice of lime and fresh chopped cilantro. Enjoy!

There are certain trigger foods to avoid when adjusting your diet for IBS. Foods that are high in fat, insoluble fiber, caffeine, coffee or alcohol can be GI irritants. Keep in mind that there is no single diet that can cure IBS and you have to find the foods that work for you. Use this as an opportunity to explore foods that are low on the FODMAP list. Remember – eating healthy, colon-friendly foods can help reduce your chances of developing colon cancer.