Diet for curing and managing colon problems
- Coloured vegetables
- Whole grain breads and cereals
- Low fat milk
- Legumes (peas and beans)
- Tea ( herbal and black)
- Top it up with sufficient exercises for better digestion
- Focus more on your diet as it is responsible for reducing the pain and digestive problems.
- Coloured vegetables: vegetables are the powerhouse of nutrition. Hence, eat them in small portions throughout the day.
- Have at least 2 servings of coloured vegetables for lunch and dinner.
- Use a mixture of cooked, fresh, uncooked, dried vegetables as they all count.
- Avoid peeling off the skin, as they contain lots of nutrients.
- WASH THE VEGETABLES CAREFULLY BEFORE EATING.
Starchy vegetables: Starchy vegetables including potato’s, yam, corn, cassava and breadfruit. These are high in energy and sugar. Try to fill only 1/4th of your plate with these vegetables.
- 1 small potato or
- 3 small yams or
- ½ cob of corn.
Fruits: fruits are loaded with vitamins and minerals. Have fruits with meals and as snacks in between meals.
1 serving of fruit can contain:
- 1 medium apple / pear/ orange
- 2 small apricots / kiwifruit or plums
- ½ cup stewed fruit
- 1 cup of fruit juice
- 1 heaped table spoon of dried fruits (raisins/ sultanas/ cranberries)
- 10-15 grapes or cherries
- 1 small banana
- 1 cup of berries/ melon/ pineapple
Low fact dairy products: low fat dairy products are a rich source of calcium and protein.
1 serving of dairy products:
- 1 glass of trim milk (250 ml)
- 1 glass of calcium fortified soy milk
- 1 pottle of low fat yoghurt
- 2 slices edam cheese
- 1 tablespoon lite sour cream
- ½ cup of low fat custard.
Breads, Cereals and grains: These contain carbohydrates, fibre and Vitamine B. These are essential for maintaining healthy bowel function.
- Choose wholegrain breads and cereals which are high in fibre. These consist of whole grains, grains, oats, oats bran, bran, kibbled (half grounded wheat).
- 1 small bread roll
- 1 slice of wholegrain bread
- 1 cup wholegrain breakfast cereal
- ½ cup muesli
- ½ cup cooked porridge
- 1 small wholegrain muffin
- ½ cup cooked wholegrain pasta
- ½ cup cooked basmati rice
- 1 medium slice of rewena bread
- ½ cup cooked noodles
- Oils, Spreads, Nuts and Seeds:
- 1 teaspoon of oil
- 1 teaspoon or low fat table spread
- 2 teaspoons of lite mayonnaise
1 Serving of Nuts/ Seeds:
- 1dessertspoon of pumpkin or sunflower seeds
- 10 almonds, cashew nuts, hazelnuts, peanuts
- 8 unshelled walnuts
- 3 brazil nuts
- 1 tablespoon of avocado
Hydration is an integral prat for healthy bowels.
Tea, coffee, trim milk and WATER all count towards your fluid intake. Try to avoid powder drinks, fruit juices and soft drinks as they have high sugar content contributing towards weight gain.
- Fruits (example: apple, orange, banana, grapes, frozen berries)
- 10 nuts or 1 tablespoon of seeds
- 1 cup of fruit salad
- 2 wholegrain crackers with cottage cheese
- 1pottle of lite yoghurt
- 1 slice of toast with sprouts
- 1 slice of toast with avocado and tomato.
Regular Physical activity will help improve the bowel movement, weight management, improved mobility, improved heart status, reduce the risk of colon problems, colon cancer and prevent recurrence.
Before starting the exercises, kindly take advice from your Doctor and Physiotherapy on the dosage of exercises and grades at which it would suit your condition.
Patterns of Exercises: start by doing some physical activity that excites you. For example: walking, swimming, cycling, jogging, gardening, house work, dance, or routine set of strengthening exercise and stretches.
Keep goals/ targets that are practically achievable and slowly keep increasing it every week.
Increase the amount of everyday activity gradually. For example: take stairs rather than lifts, walking to the bus stop, walking till the grocery store/ vegetable market.
- Start with 30 mins of exercises a day
- Slowly make it 30 mins in the morning and 30 mins in the evening
- Ones you feel comfortable start exercising for 45 mins -1 hr a day for at least 4-5 days a week for better health.