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20 High Fibre Food That Cured My Constipation

20 High Fibre Food That Cured My Constipation

Fibre remains one of the most important elements of a healthy diet, primarily because it helps to maintain bowel health and aids in achieving a suitable weight.

While knowing this is one thing, however, ensuring that you have enough fibre in your diet is quite another. As a starting point, however, there are some signs that you should look for to determine whether or not you are suffering from a lack of fibre. These include: –

You Are Bloated Or Constipated

This is the single most obvious sign of a fibre shortage, as this nutrient helps to maintain regular bowel movements. If you are consuming less than 25 grams a day on average, you will probably notice a build-up of gas and less regular bowel movements over time.

You Suffer From Sugar Highs and Crashes

The cycle of sugar highs and subsequent crashes is usually a sign of spiking blood-sugar levels, which can be cause by a lack of fibre. This is because the body finds it easier to deal with carbohydrates that are released slowly, improving your moods and energy levels as a result.

You Feel Hungry After Finishing a Meal

Similarly, those suffering from a lack of fibre may find that they still feel hungry after finishing a meal. Once again, this is because the body takes longer to break down fibre, which helps to curb food cravings and leaves us feeling fuller for longer.

You Are Gaining Weight

While there are many contributing factors to weight gain, a lack of fibre may be the culprit in instances where you have an otherwise healthy diet. After all, fibre helps to reduce weight gain by increasing satiety and reducing blood-sugar spikes, so a shortage can cause you to add pounds relatively quickly.

The Core Benefits of Fibre, and the Foods That Can Help You to Add it to Your Diet

Fibre is one of the more interesting nutritional elements, not least because it is derived solely from plants. It does not exist in meat, fish or dairy products, which is why people can struggle to consume enough fibre through their regular diet. Herein lies the issue, as it is recommended that we consume at least 25 grams each day in order to realise the full benefits of fibre.

Fibre is also a complex carbohydrate, but it is also unlike any other nutritional element of its type. This is because it cannot be broken down by the body to provide energy or calories, but instead provides the critical function of sustaining digestive health and removing harmful waste from our systems. There are two primary types of fibre too, which can be broken down as follows:

There are 2 Types Of Fibre: Soluble Fibre vs Insoluble Fibre

This type dissolves in water to form a gel-like substance, which actively lowers blood cholesterol and glucose levels. This is the type of nutrient that drives a healthy weight, while also impacting on our overall mood and energy levels. In contrast, Insoluble fibre promotes the movement of material through the digestive system to increase stool bulk, eliminate harmful waste and maintain good digestive health. This also normalizes bowel movements and eliminates the risk of bloating and constipation.

Which Foods Represent the Best Sources of Fibre?

These variable fibre types can be found in different foods, so let’s take a look at 20 of the ingredients that you should add to your diet to achieve greater digestive (and general) health:

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1. Avocado

    With 7 grams of fibre per 100 grams, Avacado is a super-food that should form a part of any healthy diet. It is also rich in omega 3 fatty acids too, which help to aid joint movement, reduce blood-fat levels and in some instances relieve the symptoms of depression. There are also plenty of creative ways that you can introduce this to your diet, with some of the best and easiest recipes listed here.

    2. Raspberries

      Raspberries also include 7 grams of fibre per 100 grams, while they also have the distinction of being rich in Vitamin C and antioxidants (which contribute to a healthier immune system). There is also evidence to suggest that frozen raspberries are better for you than fresh ones, meaning that you can consume them all year round and in any number of fruit-based desserts.

      3. Blackberries

        Next up is blackberries, which feature 5 grams of fibre for every 100 grams that you purchase. A daily handful of these delicious, summer treats also deliver nearly half of your recommended manganese intake, which in turn helps your body to produce connective tissues. Here are some of the best blackberry-inspired recipes for you to try.

        4. Guava

          This exotic super fruit is an excellent but unheralded source of fibre, with a total of five grams per 100 gram portion. Like raspberries, guava is also rich in Vitamin C and also lycopene, which helps to prevent heart disease and cancer. If this is not enough, adding this to your diet also allows you to sample this delicious guava jelly recipe!

          5. Persimmon

            While this may be another exotic fruit, we wager that this is one that you will not have heard of. Persimmon features 3.6 grams of fibre per 100 gram portion, while it is also rich in the antioxidant beta carotine. There are two types of this fruit too, with the firmer fuyus ideal for salads and hachiyas perfect for jams or compotes.

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            6. Artichoke

              Unsurprisingly, vegetables are also excellent sources of fibre, with artichoke offering one of the best examples. A proven super-food, this includes 5 grams of fibre per 100 gram portion, while it is also a thistle vegetable that can be consumed before the flower buds bloom. Nowadays, it is available in fresh, canned, frozen and marinated forms, meaning that it can be used in a large number of recipes.

              7. Parsnips

                The sweetest of all root vegetables, parsnips include 4.9 grams of fibre in every 100 gram portion. They also contain high levels of manganese and potassium, so they slowly release energy throughout the day and leave you feeling fuller for longer. Martha Stewart has some outstanding parsnip recipes in her books, with her roast-parsnip bread particularly delicious.

                8. Green Peas

                  A Great British staple, green peas are a garden vegetable that include 5 grams of fibre per 100 gram portion. One cup also provides 46% of your RDA of vitamin K-1, which maintains bone health, prevents blood clots and can be hard to find in everyday food items. Of course, the best way to enjoy green peas is in the form of a delicious soup, such as the one featured here.

                  9. Boiled Broccoli

                    Renowned for being rich in iron, broccoli is also an excellent source of fibre. With 3.3 grams per 100 gram portion, it is an outstanding ingredient that should form a central part of your diet. Not only is this a popular feature of any traditional Sunday roast, but there are also an excellent array of broccoli recipes available online.

                    10. Corn

                      Corn may well be classed as one of the most fibre-rich vegetables available, with seven grams of the nutrient included in every 100 gram portion. Corn is also rich in the lesser-known lutein and zeaxanthin, which are phytochemicals that promote healthy vision. You can also eat corn on the cob as a snack, of course, while this site also features a number of slightly more inventive recipes.

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                      11. Chia Seeds

                        In many ways, seeds represent the most potent sources of fibre. Take chia seeds, for example, which include a staggering 34 grams of fibre for every 100 gram portion. Chia seeds also contain more Omega 3 than salmon, while they can be used in a number of recipes from classic summer desserts to homemade protein bars.

                        12. Toasted Sunflower Seeds

                          Next up are toasted sunflower seeds, which are best known for reducing cholesterol. They also include 12 grams of fibre in every 100 gram portion, which would account for nearly half of your RDA. These seeds are also particularly delicious in snacks and protein bars, but there are an array of recipes in which they can be used.

                          13. Flax Seeds

                            Another high-fibre food item, a single 100 gram portion of flax seeds can deliver more than the minimum daily intake recommendation of 25 grams (27 grams in total). Flax seeds also include high levels of Lignans (more than any other plant, in fact), which helps to boost the immune system and balance hormones. They are also exceptionally tasty too, so here are some of the best ways to eat flax seeds.

                            14. Quinoa

                              A seed that can be used like a grain (and not to mention a fully-fledged super-food), quinoa features 2.75 grams of fibre in every 100 gram portion. It is also rich in protein, however, with all of the essential amino acids making it a seminal inclusion in any modern diet. If you are new to quinoa, here are 10 superb recipes for you to digest!

                              15. Pumpkin Seeds

                                Pumpkin seeds are a popular food item, which include 18 grams of fibre in a single 100 gram portion. A key driver of digestive health in both humans and dogs, pumpkin seeds also include 19 grams of protein per portion, making them a key source of slow-release energy. Most recipes require you to roast the pumpkin seeds, however, so follow this guide to ensure that you do this right!

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                                16. Lima Beans

                                  Finally we come to beans, which are a deceptive but ultimately rich source of fibre. Take Lima beans, for example, which include 7 grams of fibre for every 100 gram portion and are also an excellent source of molybdenum (which is an important mineral nutrient that adds digestive system health). Lima beans are also easy to incorporate in a variety of recipes, including the following.

                                  17. Black Turtle Beans

                                    The fascinatingly titled Black Turtle beans are not only rather exotic-sounding, but they also include an impressive 16 grams of fibre in every 100 gram portion. The same portion would also provide 42% of your daily potassium intake, helping to lower blood pressure and even alleviate stress. These beans originate from Cuba, and here are some of the local delicacies that they can help you to recreate.

                                    18. White Beans

                                      Otherwise known as Cannellini beans, this popular food item includes 11 grams of fibre per every 100 gram portion. It is also an excellent source of protein and Vitamin C, making it one of the biggest contributors to a healthy body. The versatility of white beans also means that they can be included in any number of savory recipes, including these.

                                      19. Pinto Beans

                                        We touched on molybdenum earlier, and pinto beans are also an excellent source of this. They also include 16 grams of fibre for every 100 gram portion consumed, while they are exceptionally low in fat. Pinto beans are also tasty, although they tend to taste better in Mexican-inspired dishes with a little heat.

                                        20. Kidney Beans

                                          Kidney beans are a tremendous source of fibre, with 25 grams included in a single 100 gram portion (which just so happens to match your RDA). It is also high in potassium and provides 48% of your daily protein intake, meaning that is delivers a consistent form of energy throughout the day. Even though some do not like the texture of kidney beans, there are recipes that negate this and allow you to realise the foods’ immense health benefits.

                                          Featured photo credit: Steve PB / Pixabay via pixabay.com

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                                          Last Updated on January 21, 2020

                                          The Best Way to Create a Vision for the Life You Want

                                          The Best Way to Create a Vision for the Life You Want

                                          Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

                                          your vision of where or who you want to be is the greatest asset you have

                                            Why You Need a Vision

                                            Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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                                            How to Create Your Life Vision

                                            Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

                                            What Do You Want?

                                            The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

                                            It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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                                            Some tips to guide you:

                                            • Remember to ask why you want certain things
                                            • Think about what you want, not on what you don’t want.
                                            • Give yourself permission to dream.
                                            • Be creative. Consider ideas that you never thought possible.
                                            • Focus on your wishes, not what others expect of you.

                                            Some questions to start your exploration:

                                            • What really matters to you in life? Not what should matter, what does matter.
                                            • What would you like to have more of in your life?
                                            • Set aside money for a moment; what do you want in your career?
                                            • What are your secret passions and dreams?
                                            • What would bring more joy and happiness into your life?
                                            • What do you want your relationships to be like?
                                            • What qualities would you like to develop?
                                            • What are your values? What issues do you care about?
                                            • What are your talents? What’s special about you?
                                            • What would you most like to accomplish?
                                            • What would legacy would you like to leave behind?

                                            It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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                                            What Would Your Best Life Look Like?

                                            Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

                                            A few prompts to get you started:

                                            • What will you have accomplished already?
                                            • How will you feel about yourself?
                                            • What kind of people are in your life? How do you feel about them?
                                            • What does your ideal day look like?
                                            • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
                                            • What would you be doing?
                                            • Are you with another person, a group of people, or are you by yourself?
                                            • How are you dressed?
                                            • What’s your state of mind? Happy or sad? Contented or frustrated?
                                            • What does your physical body look like? How do you feel about that?
                                            • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

                                            It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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                                            Plan Backwards

                                            It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

                                            • What’s the last thing that would’ve had to happen to achieve your best life?
                                            • What’s the most important choice you would’ve had to make?
                                            • What would you have needed to learn along the way?
                                            • What important actions would you have had to take?
                                            • What beliefs would you have needed to change?
                                            • What habits or behaviors would you have had to cultivate?
                                            • What type of support would you have had to enlist?
                                            • How long will it have taken you to realize your best life?
                                            • What steps or milestones would you have needed to reach along the way?

                                            Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

                                            It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

                                            Featured photo credit: Matt Noble via unsplash.com

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