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6 Amazing Health Benefits of a High Fiber Diet

6 Amazing Health Benefits of a High Fiber Diet

When it comes to choosing the best diet for our body, there’s always a bit of clash between what to eat and what not to eat. Expert opinions flood the internet promoting various diets that promise fast weight loss and cancer-fighting attributes. It may be confusing to determine which of these diets is really good for our body.

Our bodies, like machines, need fuel to run properly. And food is our fuel. What we eat now can determine the quality of our health in the long run. This is why choosing the best diet for your lifestyle and body is very important when it comes to preventing various diseases that can affect the quality of your life.

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Fiber, a plant-based nutrient, is found mainly in whole grains, legumes, fruits, and vegetables. It is popularly associated with its ability to prevent constipation. However, fiber has other great health benefits that most people don’t know. The following are some of the amazing health benefits of a high fiber diet.

1. A high-fiber diet can help you lose weight

What is the secret to healthy and fast weight loss? No, it’s not exercise or quitting carbs. According to a new study, the best way to slim down is to “focus on high-fiber, minimally processed, plant based food.” This is primarily attributed to fiber’s ability to create a sensation of fullness right after eating. Fiber activates stretch receptors or those nerve cells that signal your brain that you’re full. This helps you digest food slowly, extending the time for the nutrients to go to your bloodstream and increasing your feeling of satiety.

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2. It can improve your gut health

Your gut houses hundreds of different species of bacteria, and every day it feeds off the things you eat. While some of these bacteria are actually beneficial, the rest may cause inflammation and gut diseases. This is where fiber comes in. A diet high in fiber helps reduce inflammation and risk of getting gut diseases. Good bacteria feast on fermentable fibers which allow them to extract the fiber’s vitamins and nutrients, which are beneficial to our body.

3. It reduces the risk of hemorrhoids

A high-fiber diet doesn’t just help you with your bowels, it also prevents you from getting hemorrhoids! Hemorrhoids are swollen veins in your rectal region, often a result of too much straining when defecating. Foods rich in fiber make the best natural laxatives that can prevent hematochezia (having blood in stools), which can be alarmingly painful!

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4. It can help control your blood sugar

Having a high-fiber diet can help you control your blood sugar. Unlike refined carbohydrates that cause spikes in your blood sugar, eating fiber doesn’t create any bodily changes. In fact, fiber simply passes through your digestive system, often intact and undigested. Fiber, unlike carbs, doesn’t require insulin to digest. If you eat the recommended fiber consumption every day, you’ll lower your risk for Type 2 diabetes.

5. It can help prevent heart disease

A diet high in soluble fiber can reduce the risk of coronary artery disease by up to 50 percent. This reduces your risk of stroke and heart attack. A study has found that for every seven grams of fiber you consume, your chance of stroke is believed to decrease by 7 percent.

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6. It makes your skin glow

Eat your way to a healthier-looking skin. A high fiber diet doesn’t only benefit your body internally; it can also make your skin glow and look younger. Experts believe a diet high in fiber can help remove fungus and yeast out of your body while preventing them from being excreted through your skin, which can cause rash and acne.

Featured photo credit: Ed Gregory via stokpic.com

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Armela Escalona

Freelance Writer

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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