Did you know that this Sunday (May 29th) is National Digestive Disease Awareness Day? Digestive diseases may cause uncomfortable (and embarrassing!) symptoms such as diarrhea, constipation, nausea, vomiting, excessive gas, bloating, and abdominal pain. If you are suffering from any of these symptoms, you may benefit from the expertise of a gastroenterologist and/or registered dietitian. Following a healthy diet high in fiber may reduce your risk for developing uncomfortable and embarrassing gastrointestinal symptoms. Fiber is found in fruits, vegetables, beans, nuts, seeds, and whole grains. Also try to eat a variety of foods from each color of the rainbow. This helps prevent chronic diseases with the added bonus of antioxidants.
Here are some colorful healthy high fiber foods to include in your diet:
RED: Apple, tomato, raspberries, strawberries, red bell pepper, watermelon, red grapes, cherries, pomegranate
ORANGE: Carrots, orange, mango, papaya, orange bell pepper, peaches, nectarines, sweet potato, butternut squash, cantaloupe
YELLOW: Banana, yellow bell pepper, summer squash, lemon, acorn squash
GREEN: Broccoli, kiwi, Brussel sprouts, asparagus, lime, spinach, kale, arugula, collards, mint, basil, & other herbs, bok choy
BLUE/PURPLE: Blueberries, plum, red cabbage, blackberries, beets, eggplant
BROWN: Cocoa (>72% dark chocolate), coffee (up to 24 oz per day), nuts, seeds, whole grains such as whole wheat, rye, buckwheat, quinoa (up to 1 cup per meal)
WHITE: Cauliflower, parsnip, garlic, onion, shallots
Remember that kids need to eat the colors of the rainbow too! You can make this fun using a chart for the fridge like the one below – just color in or use stickers in the checkbox after each color is eaten. This works well for adults too!