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Denver Nutrition, LLC
Transformation Through Nutrition
with Nutrition Therapy

Debbie Allen, MNT, CHHP
Master Nutrition Therapist

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Preventing Hemorrhoids With Whole Food Nutrition

What are Hemorrhoids?
Hemorrhoids are swollen and inflamed veins in your rectum. They can form both internally or externally. Hemorrhoids are usually not dangerous, but they can cause itching, discomfort, and bleeding.

What Causes Hemorrhoids?
They are most commonly caused by excessive straining, due to constipation. Also with increased pressure on the veins during pregnancy or childbirth, or a lack of physical activity. Improper diet, lack of exercise, de-hydration and stress.

Natural Steps To Prevent Constipation
Eat fiber-rich whole foods. Fruits and vegetables provide great sources of fiber, valuable nutrients that help strengthen your immune system and fluids that may help ease constipation. Consuming a wide variety of vegetable fiber will provide the bulk needed for your stool to pass comfortably through your intestines. See the top 10 whole food fiber choices on the right.

Organic flaxseeds can easily be added to any meal. Simply grind them in a coffee grinder and add one or two tablespoons to your food. Proceed slowly if you're not used to getting much fiber in your diet, as you may experience some bloating and gas as your digestive system gets accustomed to the added fiber.

Fiber is an essential required nutrient. Fiber plays a vital role in the efficient removal of unwanted waste from the body by cleaning the digestive tract. The intake of fiber should neither be insufficient nor too high. Too much fiber causes bowel obstruction and dehydration. Be sure to increase your water/liquid intake along with your intake of fiber.

20-35 grams of fiber per day is the recommended intake for adults.

Drink plenty of pure water.
Clean spring water or filtered water is best. Use your thirst and the color of your urine as guides for whether you're adequately hydrated. Your urine should be a "champagne" color. If it is dark yellow, you're likely not drinking enough water. (A bright yellow color is usually the result of vitamin B2, found in most multi-vitamins.) Adequate fiber and water create softer stools. A softer stool moves more easily through your colon and lessens the need for straining.

Exercise regularly.
This keeps your digestive tract stimulated. Staying active reduces your time spent sitting and putting pressure on the veins in your lower rectum. If you have a history of problematic hemorrhoids, you might want to steer clear of lifting heavy weights or other strenuous activities and opt for more moderate exercise routines such as yoga, swimming, or walking to prevent hemorrhoids from flaring.

Take a high-quality probiotic.
Balancing your gut bacteria will not only help your constipation, but your overall health as well. Probiotics stimulate multiplication of healthy bacteria in the intestines, which can prevent the constipation or diarrhea.
Probiotic-rich foods include: yogurt, kefir, saurkraut, miso, kimchi and pickled vegetable (cucumbers).

Balance and Control Emotional Stress.
Stress can be defined as any type of change that causes physical, emotional or psychological strain. However, not all types of stress are harmful or even negative. Take time for yourself. When you’re feeling stressed, take a couple of minutes to focus on your breathing. Close the door, put away all other distractions, and just sit in a chair and breathe. This simple task may seem too easy or even a little silly, but you’ll be surprised by how calm you feel afterward and how much easier it is to let go of stressors.
    Stress Reducers
  • Mediation
  • Exercise
  • Taking a bubble bath
  • Biking to work
  • Spending time with family and friends
  • Laughing
  • Taking a deep breath
  • Getting a massage
  • Gardening
  • Cooking
  • Calling a friend
  • Going for a walk or bike ride
  • Practicing spirituality
  • Reading a book
  • Playing a sport
  • Hiking
  • Bird watching
  • Swimming
  • Going to the gym
  • Going to a show or movie
  • Spending time in nature
  • Going to the park
  • Painting
  • Playing with a pet
  • Organizing
    Four tips I suggest for my clients at mealtime,
    to help digest your meal and reduce stress:
  1. Say Grace
  2. Put down your fork between bites
  3. Practice belly breathing
  4. Stay calm and happy while eating
    Can certain foods can help reduce my stress?
  • Eat a high quality protein-based breakfast.
  • Snack with Low Glycemic Index foods such as raw nuts and seeds, soft-boiled, poached, over-easy eggs.
  • Eat a well-balanced diet consisting mostly of vegetables and lean meats.
Identify and eliminate food allergens.
Eliminating foods to which you are intolerant or allergic can help provide a healing environment in the small intestine. Fiber increases bulk in the stool and eases constipation. However, in some cases, fiber and water are not enough. New studies show that food allergies can cause or exacerbate hemorrhoids.
The most common foods linked to hemorrhoids:
Cow's milk, eggs, wheat, seafood and shellfish, soy, citrus fruit, tomatoes and peanuts

Need help getting "tested" for food allergies?
Need a nutritionist to talk to and find answers to your health challenges? Give me a call. I offer a FREE 20 minute consult to see if we would be a good fit.
Read more here: Food Allergy Testing options

Good health begins with taking responsibility for our own body.
Contact Me Now to Begin Your Transformation.

If you have questions, need more information or would like to schedule
a FREE 30 minute phone consult: Call Debbie Allen, MNT at 303-782-4842.

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