The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 21

6. D
 igestive Complaints? Fiber
Calms the Storm
If you’re battling chronic constipation, you need
plenty of high-fiber foods. “Fiber is a stool regulator,
a stool normalizer,” says Paul McNeely, MD, a
gastroenterologist at the Ochsner Health System
in New Orleans.
Fiber also works as a diarrhea treatment. “Fiber
can’t work miracles,” McNeely says, “but if you have a
loose stool, a lot of excess liquid in the stool, the fiber
in your colon will absorb and firm up the stool, which
definitely helps diarrhea.”
The best foods are unprocessed
whole plant foods
7. Heartburn? Throw Away
the Tums
TM
Heartburn can be caused by the foods you eat. Fatty
foods increase heartburn; dietary fiber reduces it. The
Full Plate Diet™ lets you win both ways. Heartburn is
your body’s way of telling you it needs more soluble
fiber. Listen to your gut.
Abdominal cavity pressure goes up as you gain
weight, pushing stomach acid up into the lower
esophagus where it doesn’t belong. This creates a
18
feeling commonly known as heartburn or acid reflux.
Lose weight and your symptoms will probably disappear.
8. Colon Problems? Fiber
Fights ’Em
Inflammatory bowel disease involving either the small
or large intestine can result in pain, blood in the stool,
diarrhea, and possible malabsorption of nutrients.
Foods naturally high in fiber have high amounts of
inflammation-reducing omega-3 fatty acids that stabilize
inflammatory bowel disease, and low amounts of
compounds that increase inflammation.
9. Joint Pain? Feel Free to Flex
Osteoarthritis is caused by inflammation and erosion
of cartilage in the joints, especially the knees, back, hip,
and hands. This destruction of cartilage is related to
the production of cytokines by fat and also wear and
tear on the joints. Weight loss can help in two ways:
It (1) reduces mechanical stress and (2) lowers the
levels of cytokines. The result? A reduction in pain and
disability and an increase in performance. Even small
amounts of weight loss can yield pleasant results.
10. F  atigued? Tap Your Inner
Child’s Energy
Sugar and caffeine will give you a short jolt of energy
followed by a crash. Not only does this crash feel bad,
it’s hard on the body. The best foods for long-lasting