As a milk product buttermilk may be particularly recommended as a meat substitute if one uses a considerable quantity of it. We should distinguish, however, between real buttermilk and the fermented milk or sour milk which is often sold in cities under the name of buttermilk. Fermented milk is highly recommended for all food purposes and is undoubtedly conducive to health, but from the standpoint of nutrition it has practically the same value as fresh milk. The true buttermilk, however, from which the fat-forming elements have been extracted in the form of butter, is a more purely protein product. If you use sufficient buttermilk, that is to say, two quarts or more a day, you can rest assured that you will not crave meat.
[CHAPTER XIV: Foods in the Cure of Chronic Constipation]
Constipation is probably the beginning of nearly all human ailments. There are a few exceptions but not many. It is a tremendous foe to vitality. Pure blood is absolutely impossible when one is suffering from this complaint. Active functioning of the alimentary canal is absolutely essential if the blood stream is to contain those elements essential to superior vital vigor. The regimen which I suggested in the chapter on Cleansing and Stimulating the Alimentary Canal will undoubtedly be sufficient to overcome any trouble of this character provided there are not dietetic causes that are serious in nature. Where the disorder is chronic, and especially when it has extended over a term of many years, a comprehensive dietetic regimen may be necessary in addition to the adoption of measures previously suggested.
The direct cause of constipation is a relaxed and weakened condition of the muscular walls of the stomach and intestines. A certain degree of strength of these muscular structures is essential properly to facilitate digestion, assimilation and elimination. The lack of tone in these muscles is chiefly due in nearly all cases to what might be termed a concentrated diet. Our foods have been too much refined. As previously stated they are not eaten as they were created, but have been put through a prolonged milling process or other method of preparation which not only eliminates many elements of nourishment but also breaks up the food into the most minute particles, thus eliminating the rough, coarse and fibrous material in the food which ordinarily arouses what is known as the peristaltic activity of the bowels. Our methods of food preparation also materially lessen the necessity for prolonged and thorough mastication. The habit of hurriedly swallowing our food undoubtedly lessens its vitality-building possibilities, besides materially affecting the strength and general hardiness of the teeth.
Constipation is also caused in numerous instances by a lack of liquids. Men and women do not use sufficient water. One frequently loses what might be termed the water-drinking habit, usually as a result of sedentary occupations. The method of remedying constipation referred to in Chapter VI pointedly illustrates the amazing value of water in remedying conditions of this kind. It is well, however, to remember the necessity for using at least a reasonable quantity of water throughout the entire day. If you do not drink water quite freely between meals then it is advisable and actually necessary to use a certain quantity with your meals. Those who drink tea and coffee freely seem to recognize the need of this instinctively. The choice of these beverages, however, is distinctly bad. Tea and coffee are destructive to both nerves and health, but aside from these stimulating drinks one can use almost any wholesome beverage at meal-time in order to supply his cravings in this direction. Fruit drinks are excellent. I have referred to this question in a previous chapter.
Diet naturally has a tremendous influence on alimentary activity. White bread and white-flour products constitute the most serious cause of constipation. This defective food is lacking in the elements necessary to give life and vitality to the body, because the valuable covering of the grain has been removed in the milling process, while the life germ of the wheat has also been eliminated. The bran, which consists of several minute layers covering the wheat berry, has a distinct value in stimulating peristaltic action, and when it is removed, the resulting white flour must be a defective food. One of the first dietetic changes required in remedying constipation, therefore, is to eliminate white-flour products from the diet. Graham bread, or that made from the whole wheat, or any of the whole grains, rye, oats, barley, corn, is a satisfactory article of diet, and will often remedy constipation without resort to any other dietetic change.
What might be termed waste products, or fibrous material in food, are found especially valuable in promoting digestion and active functioning of the bowels. The woody fiber found in vegetables is most valuable. It is sometimes suggested that one should simply consume the juice of his foods but not the pulp. This pulp or fibrous matter, however, is especially important. Following this requirement of bulk or waste in our food, we find such remedies as sand, refined coal oil, a mineral product that passes through the alimentary canal without change, and ordinary black dirt, which is usually taken in its dried form. When using sand, it should be sterilized, and the grains should be rounded and worn smooth by the action of waves or running water. Do not use that in which the grains are sharp-edged. One or more of these products are valuable as a laxative and the devitalizing after-effects of a drug cathartic will be absent. They are, however, not by any means as pleasant as food laxatives, and remedies of this sort should not be employed except as a temporary expedient.
Whole grains of various kinds, wheat, rye, oats and barley, simmered in hot water for a long time until properly softened, not only afford a high degree of nourishment, but will be found of special value as a means of remedying constipation. They are best if used in their natural state, just as they come from the farm. They are more valuable when eaten raw with fruit or cream, or in some other palatable form, than when cooked. When flaked or crushed, as in the case of ordinary oatmeal, they may be used with figs, dates, raisins and a little cream, or they may be eaten with a little honey. One bowl of this class of food, either raw or cooked, each day, is very effective in overcoming constipation. Salads of various kinds not only have great value by way of supplying food for the nerves, but they are also worth while for their mild laxative effect. I would recommend all forms of uncooked green food, chiefly to be used in the form of salads, such as lettuce, tomatoes, onions, celery, radishes, cucumbers, cold slaw, water-cress, parsley, and the like. All cooked green vegetables such as spinach, asparagus, string beans, fresh green peas, Brussels sprouts, dandelion leaves, greens, cabbages, mushrooms and other foods of this sort will likewise be helpful.
Fruits are of even greater value for their laxative qualities. One should use them freely for ordinary health building, but especially when suffering from this complaint. Apples, oranges, grapefruit, peaches, plums, grapes, and various berries are exceptionally good for increasing alimentary activity, though all kinds of fruit are valuable. Prunes and figs are particularly recommended. Such acid fruits as lemons, oranges and grapefruit are valuable not only for their stimulating qualities in connection with constipation, but also because of their antiseptic influence.
Cheese is very constipating to those inclined in this direction. All forms of cheese and food combinations containing it should be avoided. Spaghetti and macaroni prepared in this way are especially inadvisable, though it may be said that even when served without cheese spaghetti and macaroni are constipating. Rice in the ordinary polished form, as usually sold, is practically a pure starch and should be avoided. The same applies to tapioca, sago and foods of this character. Needless to say white crackers, cookies and cakes are to be classed with white bread. One should use brown sugar in place of white wherever possible, or use the pure New Orleans molasses. It is often difficult to secure this, however, inasmuch as most of the molasses on the market is made up chiefly of glucose or corn syrup, and often contains harmful chemical preservatives. It is best to avoid sugar altogether and to use honey for all purposes of sweetening, as honey is less inclined to fermentation.