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What Not to Do When Starting the DASH diet | by Beverly Barnett | Oct, 2021

One Step to Prevent this Side Effect

Initial DASH diet complaint

I have been extolling the virtues of the DASH diet in several of my posts. It is a diet that focuses on eating several fruits and vegetables along with whole grains and limiting meats, dairy products, fats, and sweets. It is a great diet that can help you

1. Lose weight

2. Lower your blood pressure

3. Lower your cholesterol diet

4. It will give you a feeling of satiety

5. Have regular bowel movements

For me, the best thing about it is that if you follow the plan you can begin to see a fall in your weight and blood pressure within two weeks. When I diet, I want to see results quickly. If not, I will dump that diet. Also important in a diet is getting that feeling of satiety meaning you are not starving all day long form the diet. You are not starving because of all the fiber from the fruits and vegetables.

Ah, fiber: Warning, Warning

I mentioned in my prior post that eating all those fruits and vegetables will make you feel bloaty and gassy. You need to gradually build up to 6–8 servings of fruits and vegetables a day.

When I first started the diet, I did not harken to my own advice which was to increase the quantity of fiber in the diet slowly. I ate two -3 vegetables a day for about 2 days. On the third day my co-workers and I went to lunch at a buffet-styled restaurant. I decided to eat a vegetable tray of five vegetables so that I could make sure I got 6–8 servings of fruits and vegetables a day. I had eaten a banana earlier that day and would eat a vegetable with dinner. I went through the line and selected a side garden salad, cabbage, okra, broccoli, and candied yams along with cornbread and tea. The food was mighty tasty. My friends, who are nurses, laughed and said “Girl you better not eat all that. We have to go back to work.” I replied flippantly “I’ll be alright!”

About one hour thereafter, my stomach began to feel tight. I had to loosen my belt. Then my stomach started cramping. I searched my purse for Rolaids, Tums, or anything that might help. Luckily for me, I had a private office.

About 30 minutes later, one of my friends who had enjoyed lunch with me, knocked on the door. She had come to check on me. She found me hunched over my desk with one hand supporting my forehead, the other cradling my stomach, and rocking back and forth.

She started laughing. She said “Girl, I told you.” I replied, “I know it, I know it.” Then she suggested, laughingly, “Just go to the bathroom.” My response was “I do not like to use the bathroom for #2 purposes in a public bathroom. Someone may come in. I do not have any air freshener.” She said “The housekeeping cart is in the open space near the stairwell that few people use. There is a can of air freshener on it. I will get you some.” By the time she returned with the air spray I had made this sign.

I went to the bathroom, posted the sign, and locked the door. Later, I heard a co-worker ask “What was wrong with the bathroom? I had to go downstairs to use the bathroom.” I did not say ONE word.


Be smart or suffer.

Build up the required six to eight servings of fruits and vegetables a day recommended on the DASH diet over a week.

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