SPINAL NETWORK NEWS

Keeping a
HEALTHY
Bowel
There has been much interest in the book Eat Well Live
Well with Spinal Cord Injury, by Kylie James and Joanne
Smith, since it was reviewed in the April 2013 issue of the
SNN. You can now purchase the e-book for CAN$19.95,
or the hardcopy, for CAN$75, which includes shipping and
handling. To purchase, visit: www.eatwelllivewelwithsci.com
where you can also download three chapters for free.
Good bowel management is one of the most important, and
often challenging, parts of living with a SCI. Diet plays a critical
role in the effective management of your bowel routine. Below
are some tips and recipes taken straight from Chapter 2 of Eat
Well Live Well, which explores nutrition that helps to maintain
a healthy bowel. For more information, you can purchase the
book from the website above, or, you can borrow it from the
Allan Bean Library.
Nutritional tips for a healthy bowel
1) Eat 19-30 grams of fibre a day
Fibre is a critical part of our digestive system; it helps us to
absorb water, provides bulk to the stool and keeps it soft,
making evacuation easier. There are two main types of fibre
and we need both to prevent constipation and improve bowel
function:
Soluble fibre: forms a gel-like substance that makes the
stool softer. Sources of soluble fibre include: apples, apricots,
bananas, barley, beans, berries, figs, grapes, oats, peaches, pears,
peas, and prunes.
Insoluble fibre: adds bulk to the stool which helps matter to
pass through your bowel. Sources of insoluble fibre include
seeds, whole grains, and the skins of many fruit and vegetables
such as the kumara.
3) Take probiotics
Probiotics are good bacteria. Two types that promote
healthy bowel function are Lactobacillus acidophilus and
Bifidobacterium. These bacteria help to ferment fibre to
produce fuel for the cells in your colon. A healthy balance of
probiotics in your bowel can enhance peristalsis (movement)
and prevent constipation. Foods that contain probiotics
include: unsweetened yoghurt, sauerkraut, miso, and pickled
foods. You can also purchase probiotics supplements that
contain Lactobacillus acidophilus and Bifidobacterium from
your pharmacy.
4) Eat 4-5 small meals a day
SCI can disrupt the gastrocolic reflex which promotes
bowel movement. So eating smaller, more frequent meals
throughout the day can help to stimulate the gastrocolic
reflex. Also, to take advantage of the gastrocolic reflex, try to
consume a meal or warm drink about 30 minutes before you
start your bowel routine.
5) Try natural bowel aids
Bran: Eating oat/wheat bran everyday can help to avoid
constipation. Try to avoid too much highly processed bran in
cereals that contain a lot of sugar or salt.
Fresh ginger tea: Ginger can help to stimulate the digestive
system and eases the passage of food through the intestines.
Garlic: Garlic helps to destroy harmful bacteria in the colon
which contribute to constipation.
Liquorice root: This root has a natural laxative effect.
Prunes and apricots: Prunes and apricots can have a laxative
effect, but your body can develop a tolerance to prunes if you
eat them too regularly.
2) Drink 8-10 cups of water a day
Your large intestine is responsible for re-absorbing excess
water back into your body. When you are dehydrated, water
is moved from your colon to serve other body functions,
resulting in more solid stools that are harder to pass. Drinking
8-10 cups of water a day helps to avoid becoming constipated
and helps to maintain a good bowel program. It is also
important to limit alcohol, coffee, and soda (fizzy/soft drinks)
which are diuretics and can contribute to dehydration.
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