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In order to lower your risk of developing diverticulitis, try including high-fibre foods in each meal. Up to 50% of your plate should be made up of foods high in fibre. But exercise caution when consuming a lot of fibre at once. As your gut bacteria strive to handle all the extra fibre, overindulging can result in gas, bloating, diarrhoea, and cramps.
These issues disappear over time as your digestive system adjusts to the higher fibre levels, but you may prevent them by gradually increasing the amount of fibre in your diet. For instance, for a week, try increasing your intake of a high-fibre item by only one serving, and then note how your body reacts. If necessary, give yourself another week. If everything is fine, increase the serving size each day for a week.
Here's how you can increase your fibre intake:
Incorporate Fruit Salad:
A wonderful side dish or dessert option is a fruit salad. Simply combine some of your favourite fruits and dress with a little yoghurt or fruit juice if you want to keep it simple. For even more fibre, add some nuts and seeds to the mixture. You can have this fruit salad as your mid-morning snack.
Eat Fruits With Skin On:
Fruit peels may not be something picky eaters are particularly excited to eat. You can eat apples and pears with their skins on, but you wouldn't eat a banana peel or an orange rind. The fruit's skin contains more than half of the fibre as well as protecting the delicate flesh inside. Add fresh fruits or berries to make your morning meal even more fibre-rich. Have these fruits as an evening snack.
Go For Nuts, Seeds, And Whole Grains:
Consider consuming whole-grain bread, whole-wheat pasta, oatmeal, quinoa, and whole-grain cereal as examples of whole-grain foods to include in at least half of your daily grain intake. Almonds, chia seeds, flaxseeds, and other nuts and seeds are excellent sources of fibre. Add them to yoghurt, oatmeal, or salads, or enjoy them as a snack.
Eat Beans And Lentils:
Our hearts benefit from beans. They also maintain the effectiveness of our digestive systems by removing waste materials from the colon. In particular, soluble fibre levels in black beans, kidney beans, and navy beans are high. Excellent sources of fibre include lentils, peas, carob, soybeans, clover, peanuts, and tamarinds. Use them in soups, stews, salads, and as meat substitutes in various dishes to increase your fibre intake. Make sure you have your lunch that consists of these beans and lentils.
Mindful Snacking:
If you typically eat snacks like chips and other usual snacks, or even dessert after dinner to satisfy a sweet appetite, try switching to popcorn instead. Popcorn has more fibre per serving and can be cooked fresh, so you may customise it however you wish.
