The American Gastroenterological Association published guidelines highlighting the importance of adequate fiber consumption to prevent hemorrhoids. Something necessary if we take into account that at least half of adults, by the age of 50, will suffer an episode of swollen, itchy veins or hemorrhoids.
In this regard, Dr. Trisha Pasricha, a gastroenterologist at Beth Israel Deaconess Medical Center in Boston, interviewed by NBC Dataemphasizes that the recommended daily intake of fiber is 38 grams for men and 25 grams for women, and that it currently only reaches 5% and 9% of the population, respectively.
Diet and habits that contribute to the development of hemorrhoids
The current focus on diets high in animal protein can undermine the consumption of high-fiber foods. It is highlighted that a lack of this essential nutrient can result in constipation, increasing the risk of developing hemorrhoids.
“The problem is not the protein itself,” says Pasricha. “The problem is what you’re not getting when you focus on protein“.
Experts suggest prioritizing plant protein sources and foods rich in fiber such as seeds, legumes and whole grains.
Likewise, toilet habits, especially prolonged sitting, increase pressure in the anal veins and facilitate the appearance of hemorrhoids. A recent study indicates that a large majority of adults in their 40s and 50s often use their smartphones while in the bathroom, which is counterproductive.
Treatment and management of hemorrhoids
For the treatment of hemorrhoids, steroid creams and minimally invasive clinical procedures, such as band ligation and infrared coagulation, are recommended.
Home strategies are also offered, such as changing position when defecating and using sitz baths. Despite their uncomfortable nature, many hemorrhoids resolve without medical intervention.
Fiber-rich foods
The best fiber-rich foods to include daily are legumes, whole grains, peeled fruits, vegetables, nuts and seeds. The recommended amount is 20 to 35 grams of fiber per day.
Legumes (the richest in fiber)
White beans 25.4 g
Dried broad beans 19 g
Beans/lentils/chickpeas 12–15 g
Dried peas 16.7 g
Whole grains
Oatmeal, quinoa, brown rice, whole wheat bread (8.5 g / 100 g)
Bulgur, barley, buckwheat, millet
Wheat bran and whole wheat flour
Fruits (better with peel)
Dried figs and dried plums (17 g / 100 g)
Dates (8.7 g/100 g), dried apricots, raisins
Pears, apples, kiwi, berries (2–3 g / 100 g)
Avocados and citrus
Vegetables
Artichokes (9.4 g / 100 g)
Asparagus, beets, mushrooms, green beans, pumpkin
Spinach (6.3 g / 100 g), chard (5.6 g / 100 g), broccoli
Nuts and seeds
Almonds 14 g
Pistachios 11–14 g
Hazelnuts 10 g
Walnuts 5.2 g
Chia seeds 34.4 g
Ground flax seeds
Practical tips
- Increase fiber gradually and drink plenty of water to avoid digestive discomfort.
- Include 1-2 servings of legumes weekly, whole grains with each meal and fruit with skin as a snack.
- Chia and psyllium seeds are excellent add-ons to smoothies or yogurt.
- Incorporating these foods will help you reach your daily fiber goal and improve digestive, cardiovascular, and glycemic health.
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