FitSugar

Flatten Your Belly With Fiber

FitSugar — Tue, 23 Jun 2009 10:08:38 -0700

If you have an issue with regularity, then you can do all the cardio and crunches in the world, and you'll still have a little belly pouch. That's because constipation can cause bloating, which will make your belly appear slightly swollen. It's normal to have issues with going to the bathroom every so often, but if you suffer from constipation daily, it can make your middle wider than it needs to be. The solution? Up your intake of soluble fiber. Include apples, pears, berries, oats, quinoa, beans, carrots, cucumbers, and celery in your diet every day. This type of fiber soaks up water and forms a gel-like substance that stimulates the muscles in your digestive system, and helps push things along. Eating enough fiber will not only make you feel better, but it'll help flatten your belly.

What's the Difference Between Regularity Remedies?

FitSugar — Fri, 01 May 2009 03:00:00 -0700

Nobody's likes being irregular. Even if you get your daily quota of 25 to 30 grams of fiber, stress, traveling, and lack of exercise can cause constipation.

If you have issues with regularity, there are many over-the-counter products that can help, but it's tough to know which one will work, which ones are safe to take regularly, and which ones won't cause annoying side effects. If you're curious about the differences between these remedies, then read more.

Product	Price	Dosage	Main Ingredient	Negative Side Effects	Benefits
Metamucil Coarse Milled Texture Drink Mix	44.2 oz. for $15.99	1 rounded tbsp, 3 times daily	Psyllium husk (has a gritty texture)	Can cause bloating and gas	Helps lower cholesterol, provides good source of fiber.
Metamucil Strong Bones Capsules	120 for $12.99	5 capsules, up to 4 times daily	Psyllium husk	Can cause bloating and gas	Each serving contains 300 mg of calcium.
Citrucel Powder	32 oz. for $27.49	1 rounded tbsp, 3 times daily	Methylcellulose (no gritty texture)	None	Each dose contains 105 mg of potassium.
Citrucel Caplets	180 for $27.99	2 caplets, up to 6 times daily	Methylcellulose	None	Each caplet contains 10 mg of calcium.
Fibercon Caplets	140 for $18.29	2 caplets, up to 4 times daily	Calcium Polycarbophil	None	Each caplet contains 140 mg calcium and 10 mg magnesium.
Benefiber Powder	16.7 oz. for $18.99	2 tsp, 3 times daily	Wheat Dextrin	Can cause bloating and gas	Dissolves completely in beverages, is non-thickening, can cook with it, sugar free, gluten free.
Benefiber Chewables plus Calcium	90 for $12.29	3 tablets, up to 3 times daily	Wheat Dextrin	Can cause bloating and gas	Gluten free, and each dose provides as much calcium as 8 oz. of milk, and you don't need to take them with water.

You Asked: I "Go" To the Bathroom Every Few Days - Is This Normal?

FitSugar — Mon, 13 Apr 2009 03:00:00 -0700

Dear Fit,

I only go to the bathroom every two or three days (I'm not talking about peeing), and it's been like this for a couple years. A good friend of mine says that I should be going every day. Is that true? Is not going once a day normal, or is my bathroom schedule harming my body?

- Possible Potty Problem Pam

This is a great question since many women wonder about their regularity. To hear what I have to say read more.

Let me start off by saying that what's normal for one person may be considered constipation for someone else. Some people go to the bathroom three times a day, while others only go as often as you do. Only going a few times a week is no cause for concern unless:

Constipation is a new problem for you.
You've noticed blood in your stool.
You're losing weight even though you're not dieting.
You strain or have severe pains when you do go to the bathroom.
Your stools are hard and dry.
You have constipation that alternates with diarrhea.
You have fewer than three bowel movements a week.

If you have any of these symptoms, you should call your doctor. I don't want to alarm you, but chronic constipation can be a sign of irritable bowel syndrome or possibly cancer.

Fit's Tips: To prevent constipation in the first place, drink more water, exercise regularly (that helps to get things moving inside), and increase the fiber in your diet. A woman should be getting between 25 and 30 grams of fiber a day, so that should help you go more often.

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You Asked: Is It Safe to Take Psyllium Husk Every Day?

FitSugar — Wed, 04 Feb 2009 10:00:00 -0800

Dear Fit,
I discovered psylium husk powder at the health food store a while back when I was having troubles with constipation. Mixing it into my juice every morning has certainly done the trick, but I wonder if my body is getting addicted to it or something. Is psyllium husk safe to use every day?
- Regular Rita

Well Rita, I am happy that you found a workable solution to your problems, but let me step back and fill everyone in on psyllium husk. While psyllium is sold in health food stores as a bulk powder, it is also sold under the brand names Metamucil or Fiberall. Many women, like yourself, have issues with constipation and have been prescribed plant-derived psyllium husk to alleviate the problem. It contains 70 percent soluble fiber and is considered a bulk-forming laxative. To find out if psyllium husk is OK for long-term use, read more.

Psyllium has been used for years to effectively treat constipation. It must be taken with plenty of water so it doesn't bulk up and block your esophagus, throat, or intestines. If a person takes too much, they can have excessive bloating, gas, or diarrhea.

One rounded tablespoon equals one serving of psyllium, which contains about three grams of fiber. While psyllium is safe to use to relieve temporary constipation, it shouldn't be used to treat chronic constipation. It's better to promote a healthy digestive system and lower cholesterol through regular exercise, and by obtaining enough fiber from your diet. Not only will fiber-rich foods keep you regular, but they'll offer vitamins and nutrients that you won't get from psyllium. One apple, one pear, a serving of whole grain cereal, or half an avocado will offer you the same amount of fiber as one serving of psyllium. So I'd try gradually phasing out the psyllium and phase in fresh fruits, veggies, and whole grains. Also try to cut out foods that may be preventing regularity.

Why Does Coffee Make You Have to "Go"?

FitSugar — Mon, 26 Jan 2009 03:00:00 -0800

Sipping on a hot cup of coffee in the morning is one of my simple pleasures. Not only does it offer some "me time," but I love the rich flavor, and the fact that it gives me an extra pep in my step. Millions of people drink coffee for the exact same reasons, but what they may not know that drinking joe helps relieve muscle pain as well as improves memory, and that it may help prevent skin cancer while also decreasing the risk of liver cancer. These are all great reasons to enjoy a daily cup of java, but many people also love coffee because it makes them "go," and by that I mean more than an energy rush. To see why java jolt helps the final stages of the digestion process, read more.

Coffee may help you "go" for several reasons.

It's hot. Drinking warm liquids such as coffee or tea, especially in the morning, is often suggested to relieve constipation.
It's a liquid. Although coffee was always thought to be dehydrating, this is not the case. Since getting enough fluids can help keep you regular, a cup of joe counts toward your daily fluid consumption.
It's thought that the stimulant caffeine in coffee makes people "go," it's the actual coffee that has laxative and diuretic effects. People experience the urge to "go" after drinking both caffeinated and decaffeinated forms. Coffee is also a powerful stimulant when it comes to peristalsis, the set of muscle contractions in the digestive tract that moves food and bowels along. For some people, coffee can also cause diarrhea.

So there you have it. Do any of you drink coffee primarily to keep you regular?
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5 Foods That May Prevent Regularity

FitSugar — Fri, 23 Jan 2009 03:00:00 -0800

Wouldn't it be great if our bodies really were like clockwork and our digestive systems stayed regular no matter what? Unfortunately, that's not how it works because stress, traveling, and diet changes can cause constipation. Eating enough fiber (25 to 30 grams a day), drinking plenty of water, and exercising can help keep you regular, but eating certain foods and drugs can get in the way. Everyone's body processes foods differently, so check out this list to see if what you're eating is clogging you up.

Bananas: These do contain about three grams of fiber per piece of medium fruit, but they're also known for their binding properties. If you have diarrhea, bananas are recommended as a cure, and eating too many can cause constipation.
Dairy products: For some, too much dairy such as cheese and ice cream can prevent regularity.

To find out what else can lead to constipation, read more.

Processed foods: When these flours are refined, the fiber is stripped away from the grain. Eating foods such as these that are low in fiber can bind you up. Opt for breads and other baked goods made from whole grain flour and not enriched flour.
Rice: While it's a healthy whole grain, it falls in the same binding category as bananas. Certain varieties contain more fiber than others, so opt for brown rice, brown basmati, or Chinese black rice.
Certain medications: Pain prescriptions (codeine and oxycodone), antidepressants, iron supplements, and antacids that contain aluminum such as Amphojel and Basaljel can cause major constipation. If this happens, ask your doctor about alternatives.

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Travel Without the Tummy Troubles

FitSugar — Tue, 16 Dec 2008 09:00:00 -0800

Hooray for the holidays! Traveling for the holidays - not so much. Get ready for traffic, waiting in lines, flight delays, and possibly constipation. For some people, switching time zones or being away from home always upsets their digestive system. Here are some ways to keep things moving while you're on the move and ways to keep your tummy at ease.

Pack your own snacks, and include high fiber foods such as whole grain crackers, cereal, granola bars, dried fruit, pears and apples, and nuts. Avoid bananas and dairy products since these foods can block you up.
Thirsty? Opt for straight up water, and drink lots of it. Staying hydrated will help your body keep its natural flow.
Medicine may be necessary. Pack some Pepto in case you have heartburn or diarrhea. If you're bloated and haven't gone to the bathroom for over 24 hours, pop some Citrucel caplets. They add bulk to your food to help you go, without causing gas.

What else can help tame your tummy? To find out read more.

Once you reach your destination, definitely splurge on the sweets and eggnog, but don't stuff yourself silly. If your system isn't used to all the sugar, fats, and alcohol, it can really affect your stomach.
Load up on the fresh veggies before and during dinner. They'll fill you up so you eat less food, which will help prevent that bloated feeling. Plus the fiber will help you stay regular.
If your stomach is uneasy after eating, sip on peppermint tea or eat a ginger candy.
Get exercise daily while on your trip. Pack some fitness gear in your suitcase, go for a walk, hit the gym at your hotel, or ski with the fam. Exercise is a wonderful way to prevent constipation.

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Home Remedies: Digestive Issues

FitSugar — Sun, 30 Nov 2008 03:00:00 -0800

If the four days of feasting over Thanksgiving weekend have taken a toll on your tummy, you might be interested in trying some home remedies. Prevention has created a list of tummy tamers and here are the highlights.

Ease nausea: Give frozen ginger chips a try. Make your own by infusing slices of fresh ginger in hot water. Strain the ginger and place them in an ice cube tray. When you're feeling queasy, crush the cubes and suck on the frozen pieces.

Curb flatulence: Three times a day, take two enteric-coated peppermint capsules (500 mg each). They must be coated so the peppermint can make it to your intestines. This herb will kill the bacteria in your digestive system that's causing your bloated feeling. It also has relaxing effects on your gastrointestinal muscles.

Constipation: Boil 10 grapes in six ounces of milk. Before bed, drink the milk separately and then eat the grapes.

Diarrhea: Mash bananas in white rice and eat in small amounts. The two have binding effects.

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Another Reason to Exercise: Relieve IBS Symptoms

FitSugar — Mon, 29 Sep 2008 14:30:00 -0700

It seems like almost anyone who's ever had stomach issues for more than a week has been diagnosed with Irritable Bowel Syndrome. If you've got IBS then you know it's no fun, but it's also not an excuse to skip your exercise routine. In fact, Reuters recently reported on a new study that found that regular exercise can relieve constipation and feelings of bloating in folks with IBS. So, if you're stopped up, don't stop moving - it could help more than you think.

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Are You "Regular"?

FitSugar — Sat, 09 Aug 2008 03:30:00 -0700

There are many health topics that aren't exactly considered "polite" conversation - things like spitting and sweating. One subject, not often discussed but a health indicator nonetheless, is regularity. If there is enough fiber in your diet, this might be a non-issue for you, but if your digestive health is at all funky this is something you pay attention to. With IBS and abdominal bloating, being popular topics here at FitSugar, I thought I would just cut to the chase and ask a basic question . . .

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