Fiber has many wonderful characteristics! Fiber can lower blood sugar, cut cholesterol and may even help prevent colon cancer. But few people are getting enough! Women should get about 25 grams each day, and men at least 35-40 grams. However, the average person only gets about 15 grams per day.
Many people rely on whole grains and salads to provide their daily fiber intake, which is definitely a good start. But, lettuce alone isn’t enough. In fact, iceberg lettuce only has about 0.5g per cup! Try adding some artichokes, which provide about 10.3g, or avocado, which provide 6.7g per half, to your salad. Additionally, adding beans to your meals also helps increase your fiber intake. One cup of white beans is about 12g of fiber, while one cup of black beans is about 15g.
If you’d rather get your fiber from a dessert, try black bean brownies. It may sound odd, but you can’t taste the beans, and the brownies contain more than 22g of fiber total.
You can also try incorporating flaxseed into your diet, by adding this to your oatmeal, smoothies or yogurt. A two-tablespoon serving of flaxseed contains 3.8g of fiber, and also gives you a dose of omega-3 fatty acids! Chia seeds offer 5.5g of fiber per tablespoon and are great for thickening smoothies or puddings, and for replacing eggs in most baked good recipies!
Some other high fiber foods include corn (2g per ear), brown rice (3.5g per cup), lentils (15.6g per cup), pears (skin intact, 5.5g per pear), and broccoli (5g per cup).
Eating your recommended daily amount of fiber can be fun! Push the limits and try some new fiber filled recipes! Your colon will thank you!
National Colorectal Cancer Awareness Month is a great time to talk about one of the most preventable and treatable forms of cancer, if diagnosed early. It may seem intimidating, but a colonoscopy is a very simple test and a big reason why there are more than one million colon cancer survivors in the United States.
A colonoscopy test is a visual examination of the large intestine (colon) using a lighted, flexible video colonoscope. The scope also has a camera to help the physician document findings and notable features.
A colonoscopy is more than just a test. If a polyp is found, it can usually be removed during the exam, thereby eliminating the need for a major operation and potentially preventing the development of cancer. If a bleeding site is identified, treatment can be administered to stop the bleeding. Other treatments can be given through the colonoscope when necessary and further studies or treatments may be recommended.
Colonoscopies also can be used in the diagnosis, treatment or prevention of other issues, such as:
Abdominal pain, discomfort or change in bowel habits
Chronic diarrhea or constipation
Colitis (Ulcerative or Crohn’s)
Diverticulosis and Diverticulitis
Alternative tests to a colonoscopy include a barium enema or other types of X-ray exams that outline the colon and allow a diagnosis to be made. In addition, study of the stool and blood can provide indirect information about a colon condition. These exams, however, do not allow direct viewing of the colon or removal of polyps or biopsies to be done.
If you’re at risk for colon cancer because of age, medical history or family history, talk to your doctor. They can help you determine which test is right for you.