Guest Author - Caramy Spencer

In my last article, Alleviating Constipation, I noted the important benefits of dietary fiber as it relates to constipation. Another intestinal issue that has popped up in the United States since the advent of processed foods that were first introduced around 1900, is the issue of diverticulosis and diverticulitis. This condition is thought to be primarily caused by the chronic consumption of a diet that is rich in highly refined foods that are resultantly low in fiber – particularly non-soluble fiber. Interestingly enough, diverticulitis became evident shortly after the introduction of steel-rolling mills that significantly reduced the fiber content of flour and grains. Conversely, this condition is rare in countries where people consume a high-fiber vegetable diet.

Straining from constipation increases pressure in the colon, particularly if the stool is too hard, and can result in weakened areas in its walls. Diverticulosis is a condition whereby the intestinal walls develop bulges or sacs in these weakened areas, which are referred to as diverticula. Diverticula can occur anywhere in the digestive tract, but they most commonly occur in the mucosal lining of the large intestine. The instance of this condition is extremely high for those over age 80, occurs in about 50% of Americans between the ages of 60 and 80, and is found in 30-40% of Americans over age 50. Diverticulosis is primarily asymptomatic, but it can worsen constipation, entrap feces, and result in another more serious condition known as diverticulitis.

Most are aware that when the suffix “-itis” is present in a word, so is inflammation. Diverticulitis is no exception, and occurs when the sacs or diverticula become infected and inflamed without warning. This most commonly results in fever and pain around the left side of the lower abdomen – the area of the sigmoid colon, where diverticulitis is most likely to occur in Americans. In Asians, pain from diverticulitis is common on the right side of the abdomen. Other symptoms include nausea, vomiting, chills, and alternating diarrhea and constipation. Diverticulitis may also result in localized abscesses, bowel obstructions, or in rare cases the infection may spread through the wall of the colon causing an extremely serious infection of the abdominal cavity that must be treated immediately – peritonitis. Treatment for diverticulitis usually includes antibiotics, a low residue diet initially, and in rarer cases surgery may be warranted in order to drain abscesses and remove a portion of the diseased colon. Surgery is generally only required for those with frequent or severe infections.

Prevention is the Best Medicine

Because diverticulosis is primarily asymptomatic, it is important to consume the recommended daily intake of dietary fiber before the symptoms of the more serious diverticulitis appear. You are also at risk for diverticula and therefore diverticulitis if you do not get enough exercise. For more information on prevention, please see Alleviating Constipation.

The Anatomy of a Grain – Your Best Choices for Fiber Content

Make sure you read the ingredients before purchasing grain products, as they are not all created equal. Here is a little bit of information to help you.

If you look at the anatomy of a grain, the outer portion is called the husk or chaff. It is the inedible portion of a grain. The next layer of a grain is a coating of bran which is rich in nutrients and fiber. Further within the grain is the endosperm and it contains starch and proteins. Lastly, the germ is the seed of the grain and it is rich in vitamins and minerals so that this seed may grow into a wheat plant if given the opportunity.

When choosing a type of flour or grain product, know that white flour and unbleached flour are endosperm flours that do not contain any of the other components of the grain and are therefore not very nutritious or high in fiber. In addition, if you come across the term, “wheat flour”, it simply means any flour that is made from wheat, and it is also refined. White flour is a type of wheat flour. Your best choice is whole-wheat flour, a whole-grain flour which is made from whole-wheat kernels and contains all of the nutritive portions of the grain including all of the fiber. When reading the ingredients, be wary of the terms “white”, “unbleached”, and “bleached”, and specifically look for the words “whole-grain”.

In conclusion, throw away your white bread and try to replace refined grain products such as white rice, wheat pastas such as macaroni and spaghetti, and cereals (even though these may be enriched) with whole grain products including whole-grain breads, oatmeal, and brown rice. This will not only help to prevent diverticulosis and diverticulitis, but improve your health overall.