Hemorrhoids are the butt of a lot of jokes (pun intended), but they can range from bothersome to more serious like chronic bleeding resulting in anemia. Hemorrhoids affect millions of Americans, as much as 1 in 20 adults and over half of adults aged 50 and older.
If you’ve experienced them, then surely you want to prevent them from returning again, as well as clear up any lingering symptoms. Fortunately, making some dietary shifts, especially avoiding dairy products and increasing plant-based foods, can make a world of a difference.
What are Hemorrhoids?
There are veins throughout our entire bodies, including our anus and rectum. Hemorrhoids are ultimately caused by increased pressure in these veins, such as if straining during a bowel movement, or from chronic irritation. This causes the veins to become swollen and inflamed, leading to uncomfortable symptoms like itching, pain, and bleeding. They can form inside the rectum, under the skin around the anus, or prolapse and bulge outside the anus.
Diet and Lifestyle Contributions to Hemorrhoids
Hemorrhoids are caused by overall diet and lifestyle factors, rather than individual foods like we see with other gastrointestinal conditions and intolerances. That being said, certain foods will inherently contribute to more frequent flare-ups and make it more challenging to resolve them. Although some people might be genetically more likely to develop hemorrhoids, they can happen to anyone and the strategy for managing them, including lifestyle factors to avoid, are the same.
- Low fiber diet: We’ve talked ad nauseum about how important fiber is to so many health aspects, and especially bowel health. A low fiber diet will result in constipation and hard stool that requires straining to pass. As noted above, straining can result in hemorrhoids. The fix? More plant-based foods! Animal-based and dairy products are devoid of fiber, so we must turn to plants to meet our needs. This can include vegetables, fruits, whole grains, legumes, nuts, seeds, and so much more! There are multiple types of fibers that serve different purposes in the body, so aim for a variety of plants to get them all and maximize the benefits. And while fiber supplements exist such as gummies and powders, we always recommend getting it from food sources so you are also getting the benefit of phyto- and micronutrients that plants offer.
- Low fluid intake: Similar to low fiber, low fluid intake can result in constipation. The colon absorbs water, and when your hydration is low, it will keep pulling from the colon, resulting in hard, dry stools that are difficult to pass. This can usually be resolved by increasing your fluid intake. That can come from plain water, seltzer, or herbal tea, to name just a few of our favorite options. Although the evidence is mixed, caffeinated beverages like coffee and matcha can be dehydrating, so make sure you’re balancing them with plenty of water. Fruits and vegetables also have high water content, making them a win-win for fiber and fluids.
- Sedentary lifestyle: If you don’t move, your bowels don’t move. Being inactive for most of the day leads to your bowels feeling lazy and not moving stool through as efficiently as it should. Again, it results in straining, even if the bowels aren’t hard. We’re not saying to run a marathon every day, but taking a few walks around the block to break up sitting all day can have serious bowel benefits.
Dairy’s Influence on Hemorrhoids
At this time, there is no evidence that consuming dairy directly causes hemorrhoids, nor is there evidence for any one specific food. However, consuming large quantities of dairy products can create a lifestyle that is not supportive of overall bowel health.
- Lack of fiber: Animal products do not contain any fiber. As we noted above, fiber is incredibly important for overall bowel health. Without it, there is reduced stool bulk, among other detrimental effects. Increasing dietary fiber is considered a first line strategy for managing hemorrhoids, and consuming a lot of cow’s milk and dairy will not support that.
- Slowed transit: Dairy products that are high in fat can slow gastrointestinal transit time, and cheese especially is notorious for contributing to constipation. When this happens, stools become harder and more straining is needed to pass them. Ditch the cheese and you’ll notice you feel lighter with better bowel movements.
- Lactose intolerance: Lactose intolerance, or the inability to digest the carbohydrates naturally found in dairy products, can result in diarrhea among other unpleasant symptoms. This can lead to the rectal area being irritated, and then hemorrhoids will begin to form. You don’t have to suffer when there are so many dairy-free options to replace your favorite milk, cheese, yogurt, and ice cream, and luckily plant-based options never have lactose to worry about.
Keeping Hemorrhoids Away
First and foremost, if you have noticed a change in your bowel habits please see your healthcare provider for a full workup. There is an increasing prevalence of colorectal cancers, especially among younger populations.
Fiber is your best friend when it comes to keeping hemorrhoids away, and you’ll need to turn to plants to meet your needs, not dairy or animal products. A variety of whole food sources are your best bet to ensure you are consuming different types of fiber without having to think about it too much. Build a colorful plate full of veggies, whole grains, legumes, nuts, seeds, and fruits. This will benefit your entire body, too, not just your rectum.
Water should never be overlooked. Most people realize how important hydration is for their overall health, but it can still be easy to not drink enough water or reach for an iced coffee when you’re thirsty. Other fluids can contribute, but water is going to be your best option (and the most affordable–most people can skip the expensive electrolyte drinks).
Get up and move. Again, your bowels don’t move if you don’t. A quick walk after dinner or between meetings, dancing while you’re cooking dinner, and even parking farther away from the store are easy ways to increase your daily movement without overhauling your schedule.
Hemorrhoids are not fun, but even if you’ve struggled with them for years, ditching dairy and incorporating more plants may benefit your bowel health and keep those hemorrhoids at bay.
