3. Although every effort has been made in writing this E-book. We/I am not
responsible for any liabilities for any errors, misinterpretations, or any damages or
injuries arising from the contents of this E-book or any links provided in this book
as I am not a medical professional only a passionate sufferer. The information
provided is for educational purposes only and does not substitute any medical
diagnosis or medical treatment.
4. PREFACE .............................................................................................. 4
CONSTIPATION IS THE MAIN CAUSE OF HEMORRHOIDS ....................................... 5
YOU ARE WHAT YOU EAT........................................................................... 6
FIBER FOODS ...................................................................................... 6
NON-FIBER FOODS ............................................................................. 11
FIBER DIET ......................................................................................... 12
DIGESTIVE SYSTEM ............................................................................... 14
EXERCISE ........................................................................................... 17
WATER .............................................................................................. 17
SOFTENERS ......................................................................................... 18
COLON CLEANSE ................................................................................... 19
FIBER RECIPES ..................................................................................... 20
LENTIL SOUP: ................................................................................... 22
PASTA AND BEANS: ............................................................................. 23
BROAD BEAN AND POTATO GRATIN: ......................................................... 24
BORLOTTI AND RED LENTIL DHAL: ........................................................... 25
PEA AND HAM SOUP: ........................................................................... 26
BEETROOT AND POTATO MASH: .............................................................. 27
FOODS TO AVOID .................................................................................. 28
CONCLUSION ....................................................................................... 29
Table of Contents
5. As constipation is one of the main causes of hemorrhoids, I would like to enhance
this topic further. Therefore, this book goes into more detail on how to treat and
even prevent constipation, so that you can better understand the subject and in
turn you will be able to master the art of constipation.
Your diet is probably the most important factor to consider when dealing with
constipation. With this in mind, I have included a lot of useful information about
what to eat and what to avoid. There are also some tasty recipes to try that really
help to get your digestive system in great shape.
Food, Constipation & Hemorrhoids
6. There are many people all over the world who endure the misery of constipation.
The problem is truly getting out of hand as more and more people are added to the
list of sufferers on a daily basis. Many of these people don’t even realize that they
are constipated, as was the case with me.
The act of pushing on the toilet, whether it is a hard and strenuous push or only a
slight nudge, is a definite sign of being constipated.
The only difference between these people
is the grade of constipation being
endured. In other words, if you are
pushing hard on the toilet, it makes sense
to assume that you are more constipated
than the person who only just nudges
while on the toilet.
The reasons more people are becoming constipated on a daily basis may vary.
Lack of fluids is one major cause, and certain medications can bring on bouts of
constipation. Codeine, for instance, is a drug that has been proven to cause
constipation, but there are many other medications that have a similar effect.
In addition, high doses of vitamin supplements, for example over 2000mg of
calcium (CA), may cause constipation – the list is a long one. Therefore, if you are
on regular medication, either prescription or over-the-counter, always read the
enclosed pamphlet, or ask your pharmacist about the side effects of the
medication; specifically if they include constipation in any form.
However, the biggest and by far the most common reason for constipation is the
way in which we evacuate on the toilet. Our ancestors used to evacuate crouching
in a bush, and that was the right way and the natural way to evacuate. I am
obviously not promoting this method, as it is not acceptable in modern society, but
this process does stimulate the evacuation process. See my other book,
Hemorrhoids Made Easy With Fresh Hemorrhoids Cure, for more details about
proper evacuation techniques.
Constipation Is The Main Cause Of Hemorrhoids
7. Another major cause of constipation, which goes hand in hand with the evacuation
process, is food – or should I say a lack of fiber in our diet.
Remember, what you put in is what you get out.
We eat more and more fast and convenience food these days than ever before.
With the modern and busy lifestyles we lead today, we are very limited in the time
we can spend on cooking. Therefore, fast and convenience foods are consumed
more than properly cooked meals, and this trend shows no sign of slowing down.
In order for the human body to perform efficiently, it has to have a regular supply
of high-quality nutrients in the form of carbohydrates, proteins, fats, minerals,
vitamins and water. All of these are necessary for energy, organ function, food
assimilation, and the growth of cells.
The human body can in some ways be compared to the engine in a car. The quality
of the fuel you put in equals the quality of the performance you get out. Likewise
the food we ingest serves to energize and regulate our metabolism, keeping us
tuned and functioning at a high or low level of performance according to the quality
of the food we consume.
This food is then related, of course, to the regularity and consistency of our bowel
Food can be mainly divided into two categories. Please note that I am not talking
about nutritional values here, I am merely talking about food in terms of its effect,
positive and negative, on constipation.
These two categories are ‘Fiber Foods’ and ‘Non-fiber Foods’.
Fiber is needed to keep the digestive tract from
being clogged up with mucus, and it maintains a
healthy intestinal flora. Fiber also helps to break
up the food digestion process, thus keeping the
stools soft, which in turn avoids constipation.
This then of course is a big help in keeping
hemorrhoids at bay.
You Are What You Eat
8. At the same time fiber helps prevent diverticulosis.
Diverticulosis is when small pockets form on the wall of the colon. This is due to the
colon wall getting weak and collapsing in certain spots where these pockets form.
This weakness is usually due to either lack of fiber, side effects of medication, or
excessive use of chemical laxatives.
These pockets can then trap and fill up with undigested food, causing abdominal
pain and foul-smelling wind. The pockets can then also become inflamed and
infected, causing a lot of pain and very serious complications. This condition is very
common in people who are over sixty years of age.
Fiber promotes regular bowel movement, as well as balancing the pH/acidity in the
intestine. Balancing acidity is important as it means toxic waste is removed from
the colon, thus avoiding colon cancer. Fiber also binds the bile acid and cholesterol
in the intestines and ejects them out of your body.
Fiber can be found in many different foods.
As you can see from the table below, all
types of beans are very high in fiber. In
addition all vegetables and fruits are also
high in fiber.
The table below has been taken from the
USDA National Nutrient Database Laboratory.
9. Food Description
Apples with skin
Barley - Pearled Cooked
Black - cooked
Lima - cooked
Red & White
Bran All Flakes
Corn – cooked
10. Food Description
Eggplant – cooked
Lettuce – iceberg
Noodles – egg
Okra – cooked
Olives – canned
11. Food Description
Potatoes – baked
Pumpkin – cooked
White long grain
Sauerkraut – Canned
Soybeans – Cooked
Spinach – Cooked
Sweet Potato – Baked
Tomatoes – red
12. All other foods are basically non-fiber foods. I will list some of them here so that
you can be sure of what foods I mean.
White Meats: Chicken, Rabbit, Veal, Pork, Turkey.
Red Meats: Beef, Lamb, Hamburgers, Ham,
Seafood: Fish, Lobster, Crab, Shrimps, Prawns,
Dairy Products: Milk, Cheese, Yogurt, Butter,
Margarine, Ice Cream.
Other: Oils, Eggs, Salad Dressings.
Dairy products are a special category.
There are many people who, like me, suffer from lactose intolerance. This means
that although dairy products contain no fiber, they still have an effect on your
bowels by making you want to go to the toilet.
However, this is not a natural way of evacuating and should be avoided if at all
possible. In this case, the bowels are not really working as they should; it is the
allergy to the lactose in the milk products that is causing this reaction, and in most
cases it causes diarrhea – a cause of hemorrhoids. It may also cause inflammation
of the bowels.
13. Following a fiber-filled diet is hard work for
the first couple of weeks, but then it all gets
You should start by noting what you eat and
exactly how it reacts with your body. Writing
all the information down is the best way to
keep track of how things affect you.
Most of us will react in the same way with
various foods. However, some of us don’t,
so you must find out where you stand with various foods.
To help you along, I will list some foods and how they react with me first. This will
give you an idea of where to start. These are the foods that have the strongest
laxative effect on me. They are in order of the most effective first.
The following foods have a constipating effect on me. Again they are in order of the
most effective to the least.
Using the above two lists as a guideline, experiment and see how things affect you
personally. Once you have worked out how your body reacts to different foods, and
which ones have the strongest laxative or constipating effect, you will be in the
driving seat. All you have to do then is just add to and adjust your daily diet
accordingly – making sure you include your fiber-filled foods.
It is recommended that an average person consume between 25mg and 40mg of
fiber daily. This dosage should keep your stools soft and easy to pass.
14. I personally find it difficult to work out exactly how much fiber I eat every day.
Therefore, I use the following system, and I suggest you do the same because it is
easy to implement and makes more sense than just consuming the recommended
If you eat white rice, which is the second food on the list with the most constipating
effect, make sure you overdose with beetroots and prunes to compensate. This will
counterbalance the effect of the rice, and your stools will be soft.
If you eat steak and chips, just add spinach and apples into your diet for that day.
Again the steak and chips will be counterbalanced by the spinach and apples,
keeping the stools soft.
Steak and chips is lower down in the list of the foods that
have a constipating effect. Hence, I counterbalance them
with fiber foods lower down the list of foods that have a
Alternatively, you could also counterbalance the steak
and chips with beetroots and prunes. Just eat less of
them, as you wouldn’t need as much intake as with
spinach and apples to counterbalance the steak and
Having said this, you must now work out how different foods react with you, and
most importantly what level of constipation you are suffering. You may find that
you need to counterbalance the steak and chips with a lot of beetroots and prunes,
as your constipation could be more severe than mine.
Once you have worked out your food table, just remember to add to your daily diet
whatever it is that will keep your stools soft.
It may take some time before you start feeling the benefits of adding fiber to your
diet, especially if your body is not accustomed to it. But don’t despair and stick it
out until it does start working.
However, do not try to add a lot of fiber all at once. Add it in gradual steps, as it
could have an adverse effect and actually end up causing constipation.
15. You may also help yourself a little more by understanding how our digestive system
The first part of the process happens in the mouth – the mechanical breakdown of
food by chewing. This enables the digestive enzymes to start their job of the
chemical subdivision of the food into its different base components. The purpose of
the enzymes is to make the food components dissolve into water, as solid
substances cannot be absorbed. In turn this allows the components to penetrate
and respectively do their own jobs.
The chewed food is mixed with saliva, and this breaks down a small amount of
cooked starch into soluble sugar.
The second part of the process happens in the stomach.
When the food reaches the stomach it is mixed with about
three quarts of gastric juice which is produced there daily.
This gastric juice is quite a potent mixture and breaks the
food down even further.
This then leads us to the small intestine. Here the starch is
broken down to simple soluble sugar. Proteins are divided
into their amino-acid units, and fats are emulsified to form
an almost watery solution.
The large intestine then attacks the outer skin of beans, cereal grains and the
tougher parts of fruit and vegetables with bacteria that specifically lives in the large
intestine. This bacteria then synthesis vitamins for their own purposes, and the
person may take advantage of using the same vitamins.
Now that you have a basic knowledge of how the digestive system works, you will
realize how important it is to chew food for a little longer in the mouth. This is the
place where you can make a real difference in the digestive process and make the
job of the stomach and intestines easier.
In turn the food will be
1) better absorbed by the body, and
2) easier to evacuate, thus helping with constipation.
It is recommended that each bite is chewed at least thirty (30) times before
16. Here is a list of other things you can do to help your digestive system.
Eat while sitting down.
Eat in pleasant surroundings.
Eat foods at room temperature.
Eat only when hungry.
Eat juicy foods prior to concentrated foods.
Eat raw foods prior to cooked foods.
Do not eat when angry or worried.
Do not eat when in pain or when emotionally upset.
Do not eat when tired or immediately after hard work.
Do not eat when feeling fear or anxiety.
Do not overeat.
Finally a good way of telling if you are eating the correct diet is by looking at your
stools in the pan. A correct stool should be a long, fat, soft piece, rather like a
sausage. It should be of a medium to dark brownish color, and it should sink to the
bottom of the pan.
Here is an example of how stools can be affected by the foods we eat. If, for
instance, you eat too many carrots, then the stools will tend to be very light
orangey brown. If on the other hand you eat too much spinach, your stools will
tend to be very dark greenish brown.
If your stools come out one small piece at a time, this means that you are very
constipated. If your stools are two colors, this means that you are not digesting
your food correctly and thus the food is not being absorbed properly.
I keep my stools rather soft and lumpy due to the stool softener that I add to the
fiber in my diet.
Remember: “What you put in is what you get out.”
17. Types 1 and 2 indicate
constipation with 3 and 4 being
the "ideal stools" especially the
latter, as they are the easiest
to pass and 5-7 being further
tending towards diarrhea or
The ‘Bristol Stool Scale’ or
‘Bristol Stool Chart’ is a medical
aid designed to classify the
form of human feces into seven
categories. It was developed by
Heaton and Lewis at the
University of Bristol and was
first published in the
Scandinavian Journal of
Gastroenterology in 1997.
The form of the stool depends
on the time it spends in the
The above table Bristol Stool Scale was taken from Wikipedia free encyclopedia.
18. Exercise is also very important in making the bowel work properly, and it should be
added to the food diet in order to aid the digestive system. Any exercise will do the
trick. However, the best exercise for bowel movement is walking. It does not even
have to be done quickly or for long periods of time. Just a twenty-minute walk
three times a week is sufficient. Adding an extra ten minutes of walking on the
other days would be good as well, but it is not a must.
A little exercise in the shape of walking just before going to the toilet is also
excellent, as it helps to loosen the stools from the anus wall. This is especially good
for elderly people who do not move around much.
Water is an essential component in keeping the
stools soft. It helps in mixing and liquefying all the
foods together in the stomach. It is known that the
recommended daily intake is eight glasses of water,
so drink as much water as you can on a daily basis.
Pure water is preferable, but you may drink other
fluids such as fruit juice or tea. Bear in mind that
coffee and alcohol dehydrate the body and are
therefore not suitable replacements for water. In
actual fact, if you have been drinking too much
alcohol or coffee, you should drink extra water to
counteract the effects of dehydration.
In most cases, if you have dry stools which don’t flush down the toilet but rather
float, it means there is a lack of water in your diet.
A quick note, if you can afford to use a water filter at home I would highly
recommend doing so.
19. Adding a stool softener to you diet on a daily basis is a good way to keep the stools
soft and easy. However, choosing the right product is a key element when using
Always choose a natural stool softener, never a chemical one. The reason for this is
that chemical stool softeners can cause your bowels to become lazy and stop
working properly. You may still evacuate, but it won’t be your bowels working,
instead it will be the chemical doing the job. This situation should be voided as it
can later lead to serious complications.
Again, you should listen to your body and see which stool softener works best for
you. Try different ones until you find the one that best suits your needs.
In my case I found that too much fiber (in the form of a stool softener) did not
really work for me, so I opted for a non-fiber one called Bekunis tea. It is
completely natural and really works well in my case.
I add to this occasionally (every two to three months for a
couple of weeks) psyllium husk. This not only helps to soften
the stools, but it also lines the colon.
When my constipation was very bad I took psyllium husk on a
daily basis for several months. However, continued use of
psyllium husk may cause one to become allergic to the
product, hence my limited use nowadays.
I also use a product called slippery Elm. This, as the name
implies, is to soften the stool and therefore make the stool slip
I sprinkle two heaped tablespoons of psyllium husk and two teaspoons of slippery
elm on my cereals in the morning. And in the evening before I go to bed I drink my
Another very good product to use is Totally Fiber Complex. This formula includes
various fiber ingredients to promote good bowel movements all in one product.
With continued use of Totally Fiber Complex, you can improve bowel movement
immensely to a point that constipation disappears altogether.
You can also add flaxseed oil to fiber powders, but try to use one that is cold
pressed and unrefined. Flaxseed oil contains omega 9, omega 6 and omega 3. Use
20. as a dressing on salads or take orally. Start with one teaspoon before bed and see
how you get on, but only up to a maximum of two tablespoons a day.
Again, experiment with different stool softeners until you find the one that best
suites your needs. Find one that suites you in both ways – one that loosens the
stools and is easy to take.
Just one more thing on this subject. Whatever fiber stool softener you use,
preferably always use a powdered version. Do not use the tablet or capsule version
if it can be avoided. The powdered version puffs up in volume when in the body and
is thus able to soften and clean out the stools better.
If you have a very bad constipation, make use of a fleet enema. However, when
using enemas, remember never to overdo it. You can also use a glycerin
suppository if you prefer.
I would also strongly recommend that you perform a colon cleanse at least every
six months. After a couple of these colon cleanses, you will notice that your
constipation has eased off radically. You can
then do a colon cleanse once a year, or once
every eighteen months or so.
A colon cleanse is like using a broom to
sweep everything out; it will clean out your
entire clogged digestive system of any
unwanted material. It is an excellent and
very effective method of avoiding
constipation, and therefore hemorrhoids.
21. I have included here a few recipes to help you start thinking along the lines of
getting more fiber into your daily diet.
An important and very effective thing to do is to prepare a platter of raw vegetables
including carrots, celery, snow peas, and any other vegetable you like to eat raw.
To this add some fruits and nuts and keep refrigerated.
Now, when you feel like snacking in between meals, eat from this platter and you
are eating fiber. You can cut up whatever is left over the next day and make it into
a salad, or cook your vegetables mixed in with your evening meal. The leftover fruit
can be sliced up into a fruit salad for dessert or cooked into a fruit pie.
This system always leaves you with a fresh platter to nibble on, and makes it more
palatable if it is fresh every day.
Alternatively, if you don’t really feel like eating a lot of vegetables and fruits, then
use a juice-extracting machine and make fresh vegetable and fruit juices
throughout the day. These are exciting to make and they are really tasty. Just
experiment until you find some that you really enjoy.
22. However, here are some nice combinations that I recommend trying.
Carrot, Celery, Beetroot and Apple
Strawberry and Kiwi
Strawberry and Apple
Raspberry and Pears
Orange, Beetroot, Pineapple, Celery, Carrot
Kiwi and Apple
Blueberry and Apple
Another good dessert recipe is to cook apples and
prunes together in a little water, adding some
cinnamon for extra flavor.
When your sweet tooth plays up during the day, eat licorice sweets or sticks;
licorice is known for its properties as a laxative.
However, if you feel like trying something a little more complex, have a go at some
of the following mouthwatering recipes.
23. 50g butter
½ onion, chopped
2 medium leeks, chopped coarsely
2 sticks of celery, chopped coarsely
1 carrot, chopped coarsely
1 clove garlic, crushed
300g of lentils, soaked in water
100g canned tomatoes, drained,
2 rashers of bacon
2 teaspoons salt
1 teaspoon chicken stock powder
8 teaspoons Parmesan cheese
Boil lentils in two liters of salted water. Meanwhile, chop bacon finely, together with
onion and garlic. Melt butter in a medium-sized pan. Add bacon, garlic and onion.
Cook, stirring on medium heat until the onions are soft. Add celery, leeks and
tomatoes. Cook, stirring until the vegetables are soft.
Now transfer all the above ingredients into the pot with the lentils, mixing together.
Cook for about one hour, or until lentils are cooked. At the end, if the soup is too
thick, dilute with some chicken stock powder and water.
Serve with grated Parmesan cheese on top.
24. 400g borlotti (red & white) beans,
dried, soaked overnight
1 clove garlic
1 celery stick, chopped coarsely
2 roma tomatoes
2 liters of chicken stock
200g pasta, ditalini
1 pinch fresh parsley
8 teaspoons Parmesan cheese
Melt butter in large pot. Add onion, garlic and celery, all chopped.
Cook, stirring until onion is soft. Drain borlotti beans and wash thoroughly. Add
chopped tomatoes and borlotti beans to pot. Mix for 5 minutes.
Add boiling stock water. Simmer gently on low heat for 1½ hours. Add pasta and
continue cooking for another 20 minutes until pasta is cooked. Add finely chopped
Serve with grated Parmesan cheese on top.
Pasta and beans:
25. 1Kg broad beans, shelled
5 medium (1Kg) potatoes
2 tablespoons plain flour
2 cups (500ml) milk
2 teaspoons chicken stock powder
1 clove garlic, crushed
1/3 cup (40g) grated cheddar cheese
2 teaspoons chopped fresh thyme
1 tablespoon grated Parmesan cheese
Boil, steam or microwave beans until tender. Drain and refresh under cold water,
then remove and discard outer skins. Cut potatoes into 2cm pieces and cook in
large pan of boiling water, uncovered, until just tender and drain.
Melt butter in a small pan, add flour, and stir over heat until bubbling. Remove from
heat and gradually stir in milk until mixture boils and thickens. Stir in stock powder,
garlic, cheddar and half the thyme, and cook for 1 minute.
Combine beans and potatoes in a shallow 1.5-liter (6 cup) ovenproof dish, and pour
sauce over vegetables. Scatter combined Parmesan and remaining thyme over top
and bake, uncovered, in moderate oven about 35 minutes or until browned lightly.
Broad Bean and Potato Gratin:
26. 2 tablespoons ghee
1 tablespoon black mustard seeds
½ teaspoon black onion seeds (kalonji)
3 teaspoons cumin seeds
10 curry leaves, torn
2 medium (300g) onions, chopped
3 cloves garlic, crushed
1 tablespoon grated fresh ginger
1 small fresh red chili seeded, chopped
1 tablespoon ground coriander
1 teaspoon ground turmeric
2 x 400g can tomatoes, undrained,
2½ cups (625ml) vegetable stock
1 cup (200g) red lentils, rinsed
1 Kg borlotti (red & white) beans, shelled
1/3 cup (80ml) cream
¼ cup chopped fresh coriander leaves
Heat ghee in a large heavy-based pan. Cook seeds and curry leaves, stirring, until
fragrant. Add onions, garlic, ginger and chili and cook, stirring, until onions are soft.
Stir in ground spices and cook, stirring, for 1 minute. Add tomatoes, stock, lentils
and beans and cook, covered, over low heat for about 1 hour or until beans are
Just before serving, stir in cream and half the coriander. When heated through,
sprinkle with remaining coriander leaves.
Borlotti and Red Lentil Dhal:
27. 1 tablespoon oil
2 onions, diced
2 carrots, diced
2 sticks celery, diced
1 parsnip, diced
1½ cups (330g) green split peas
1 teaspoon black peppercorns
2 teaspoons dried thyme leaves
1 ham hock (850g) cut into
Heat the oil in a large pan and add the onion, carrot, celery and parsnip. Cook over
low heat for ten minutes, or until the vegetables have softened and the onion is
Add the split peas, peppercorns, thyme, the pieces of ham hock and eight cups (2
liters) of hot water. Slowly bring to the boil, reduce the heat to low and simmer,
covered, for 2½ hours, or until most of the meat has fallen off the bones and the
vegetables and split peas are very soft.
Stir occasionally. Remove the bone from the pan, pulling off any of the meat that
hasn’t fallen away. Chop any large pieces and return to the pan.
Season well with salt and pepper as necessary.
Pea and Ham Soup:
28. 4 medium (650g) beetroot
3 medium (600g) potatoes
2 tablespoons cream
½ teaspoon sugar
Boil, steam or microwave beetroot and potatoes, separately, until tender. Drain,
peel while warm. Coarsely chop beetroot and potatoes, blend or process with
remaining ingredients until pureed.
Beetroot and Potato Mash:
29. The following list of foods must not be eaten at all when suffering from a bout of
Hot spices all types including chilies, curry powders etc.
Pepper, all types including black, white etc.
Seeds, all smaller types including sesame, caraway etc.
After recovering from a bout of hemorrhoids, you may eat these foods, but you
should still limit their quantity, as the hot spices and peppers tend to heat up the
area. Eating these foods too much and too often could damage the veins again.
Similarly the small type of seed is hard to masticate properly, and many are
swallowed whole. This combination with a dry stool could cause an anal fissure
For people that eat hot foods as a staple diet every day, they should cut down on
the strength. In other words, how hot is the curry?
Foods to avoid
30. The above information is the step-by-step guide to preparation of the stools,
making it the first part of the whole process. The second part you will find in
Hemorrhoids Made Easy with Fresh Hemorrhoids Cure book.
The second part is the actual process to follow on the toilet, which is just as
important as the stool preparation part. Plus it covers the actual treatments for the
various types of hemorrhoids.
It is very important that you get your stools to the correct consistency to get rid of
hemorrhoids and live hemorrhoids free.
Therefore, read this book and understand it well.
It is also very important to understand the second part well to make the whole
process work correctly.
If you make a mistake with either the first or the second part of the evacuation
process, you will most definitely cause hemorrhoids. Alternatively, if you are
already suffering from hemorrhoids, you will prevent the cures from working. The
hemorrhoids will deteriorate further instead of healing. Should this happen to you,
simply go back to the beginning and start the whole process again.
A final important thing I must mention is that you should have patience and
persistence with the above-mentioned procedures. Keep at it until you master
them, and once you master them, they will work. The result will be a life completely