The weather is warming up and that means more fresh produce at your local grocery store and farmer’s market. With summer rapidly approaching, you may begin to see early summer vegetables like squash and zucchini along with typical spring produce like salad greens, cruciferous veggies, and delicious fruits.

Many of the same fruits and vegetables that were available in April are also still around in May with the addition of the following:

• Apricots
• Blueberries
• Broccoli
• Brussels sprouts
• Cauliflower
• Collard greens
• Kale
• Onions
• Mango
• Mushrooms
• Nectarines
• Peaches
• Scallions

In May enjoy the abundance of seasonal produce, which means fresh fruits and vegetables at low prices and at their nutritional peak. That means good eats for your health and your wallet. Furthermore, a diet rich in fruits and vegetables from the full spectrum of the rainbow and whole grains but low in saturated fat translates into a healthy, happy colon.

Click on the monthly meal plan below for recipes that use these and other seasonal produce. Your colon will thank you!

May Meal Plan

For more information on meal planning, read my post “What is Meal Planning?”

For these and other colon-healthy recipes, follow my “Colon-Healthy Recipes” board on Pinterest. 

Related links:

“Spring Clean Your Diet!: A Colon-Healthy Meal Plan for April”

“A Colon-Healthy Meal Plan for March”

April is IBS Awareness month, and if you’re one of the 15 percent of the population suffering from Irritable Bowel Syndrome (IBS), then you might be a little relieved to know that changes to your diet may help alleviate some of the painful symptoms.

IBS is a common disorder that affects the large intestine, causing symptoms that include constipation, diarrhea, cramping, gas, abdominal pain, and bloating. While the exact cause of IBS is unknown, for most people, its symptoms can be managed by proper diet, exercise, medicine and stress management.

How does diet affect IBS?

For many IBS sufferers, eating triggers symptoms. By making adjustments to your diet, you can better manage these painful symptoms. For example, if constipation is a problem, then drinking more water and incorporating more fiber into your diet may help alleviate that symptom. Or if diarrhea is the culprit, then limiting or avoiding certain “problem foods” may help.

When it comes to IBS, though, you must think long-term and gradual. Making dietary changes like incorporating more fiber and avoiding “problem foods” will not alleviate symptoms if only done temporarily. You must be consistent and persistent if you want to experience relief. 

It’s also important to gradually add more fiber to your diet over the course of several weeks rather than all at once. A rapid increase can make gas and bloating much worse. Instead, steadily add more fiber slowly into your diet and pay attention to how your body responds. Foods high in fiber include whole grains, beans, fruits, and vegetables. You should aim for 20 grams of fiber a day.

What kinds of foods should you avoid if you suspect you might have IBS?

Foods do not cause IBS. However, eating certain foods may trigger flare-ups. If you have IBS, keeping a food journal of everything you ingest–both food and drink–can help you pinpoint “problem foods” that may exacerbate IBS symptoms. 

Some known “problem foods” include the following:

• Cruciferous vegetables (e.g. broccoli, cabbage, cauliflower)
• Spicy foods
• High-fat foods 
• Chocolate
• Dairy
• Coffee
• Alcohol
• Anything with caffeine, carbonation, or artificial sweeteners. 

To improve IBS symptoms, you should avoid these foods.

What foods should you eat to help alleviate symptoms of IBS?

IBS affects each person differently: some people experience constipation while others have diarrhea.The foods you choose to eat will depend on your unique situation. For example, while eating high-fiber foods may help alleviate constipation, they also cause gas. If that’s a problem for you, then you may want to lay off the beans and opt for a gentler fiber supplement.

Still, it’s important to eat a well-balanced diet with a variety of colorful foods. Some recommended foods for IBS sufferers include the following:

• Lactose-free or reduced-lactose dairy products
• Lean meats, fish, and poultry
• Salad vegetables
• Berries and citrus fruits
• Potatoes, rice, oats, and corn
• Plant-based oils (Source: WebMD).

Diet is just one way IBS sufferers can take a proactive role in improving their symptoms. The key is figuring out the “problem foods” and eliminating or finding healthier substitutes for them in your diet. With your diet under control, now you can identify other ways to treat your IBS symptoms including regular exercise, relaxation techniques, probiotics, and, if necessary, antispasmodic drugs. 

(Source: Mayo Clinic)

Spring is here! It’s time to clean out the clutter, dust the cobwebs of winter and let in the sunshine. Yet spring cleaning isn’t just about giving your home a thorough scrubbing. With the change in seasons comes the arrival of fresh fruits and vegetables that will also clean up your diet. 

What does spring have to do with colon health?

Adding a variety of flavorful fruits and vegetables to your diet is just one lifestyle change proven to be effective in colon cancer prevention. Plus, spring produce–like strawberries, lettuce, and peas–is light, energizing and delicious.

Eating what’s in season saves you money at the grocery store because they’re usually on sale. Also, when you buy seasonal foods, you known you’re getting foods at their peak nutritionally, meaning optimum nutrients for you. 

So what seasonal fruits and vegetables are available right now?

Depending on where you live, springtime produce generally includes many of the following:

• Artichokes
• Arugula
• Asparagus
• Beets
• Cabbage
• Carrots
• Chard & other greens  
• Lemons
• Lettuce
• New potatoes
• Peas & pea shoots
• Radishes
• Rhubarb
• Spinach
• Strawberries

My meal plan for April incorporating many of these tasty spring ingredients. My hope is that you will try out some new fruits and vegetables that will tingle your taste buds and get you on the road to good colon health.

Meal Plan

Renew your self by doing some spring cleaning to your diet. Your colon will thank you!

For more information on meal planning, read my post “What is Meal Planning?”

Also, for these and other colon-healthy recipes, follow my “Colon-Healthy Recipes” board on Pinterest.

Good colon health is largely contingent upon lifestyle choices: whether or not you exercise regularly, avoid smoking, limit alcohol  consumption, and eat a well-balanced diet. While family history certainly may play a role in colon cancer diagnoses, one sure way to beat the odds is by watching what you eat and devising a meal plan of colon-friendly foods. 

• Colorful fruits & vegetables such as mangos, apples, berries, grapefruit, leafy greens, corn, broccoli, winter squash
• Beans & lentils
• Whole grains including whole wheat breads and pasta, brown rice, couscous, quinoa
• Lean meats such as chicken, turkey, fish, and seafood

Valentine’s Day is fast approaching, but forget the sappy Hallmark card, pricey bouquet of roses, and cliche box of chocolates. This year why not dare to do something different? Show your loved one how much you really care with these simple but sweet ideas, guaranteed to incite romance and improve colon health.
*Have a nice romantic dinner with your sweetheart.

Whether you dine in or out, the key is making smart dietary choices.

Instead of ordering the filet, opt for grilled or baked chicken or fish. Choosing lean meats, low in saturated fat, will help reduce your risk of colon cancer.

Scallops En Papillote with Roasted Endive, Leeks and Spinach

Skip the French fries and other fried foods and go for lightly steamed vegetables. Ask for whole grain pasta or brown rice instead of white, and add a garden fresh salad to fill you up and add fiber, which is known to lower bad cholesterol, control diabetes, and prevent colon problems. Increased fiber consumption is also great for generating regular bowel movements.

Avoid alcoholic drinks, which slow digestion. Instead, have water or unsweetened tea. If you must, limit your alcohol consumption to one glass of red wine, which is known for its heart-healthy properties and antioxidants.

Alternative Holiday Mock Cocktails

For dessert, the chocolate cake might look divine, but why not go home and try your hand at these “Really Awesome Black Bean Brownies”? You’d never know they’re healthy, and the added fiber is great for your colon health.

*After dinner, take a stroll hand-in-hand.

Exercise not only helps maintain a healthy body weight, but also gets the colon working, keeping things running smoothly. A brisk after-dinner walk can boost your metabolism, work off a few of those calories consumed at dinner, and get the bowels moving, reducing your risk of colon cancer.

*Plan to make an appointment together for a colon screening.

Medical procedures like colon screenings are much more bearable if you have someone doing it with you, especially a loved one. If you’re 50 or older (45 if African-American or 40 with a family history of colon cancer or polyps), it’s important to get screened regularly. Early detection of colon cancer is 90% curable, but you have to be proactive.

You may even be eligible for a free screening colonoscopy. For an outpatient screening center near you, click here.

As we celebrate Valentine’s Day this week, show your love for that special someone and yourself: try these simple but sweet ideas to promote good colon health.