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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 October 15, 2019

                                          How To Be Successful In Life? 13 Tips From The Most Successful People

                                          How To Be Successful In Life? 13 Tips From The Most Successful People

                                          What is success to you? How to be successful in life?

                                          To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

                                          All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

                                          There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

                                          With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

                                          What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

                                          1. Think Big

                                            From Michelangelo Buonarroti, Great Renaissance Artist:

                                            “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

                                            There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

                                            Imagine then, if he decided not to work as an artist.

                                            Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

                                            Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
                                            Instead be ambitious.

                                            2. Find What You Love to Do and Do It

                                              From Oprah Winfrey, Media Mogul:

                                              “You know you are on the road to success if you would do your job and not be paid for it.”

                                              This is a good quote to remember and think about when you’re at work.

                                              Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

                                              If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

                                              Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

                                              Not sure what your passion is yet? You should learn about this Motivation Engine first.

                                              Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

                                              3. Learn How to Balance Life

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                                                From Phil Knight, CEO of Nike Inc.:

                                                “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

                                                All too often, people think that to be successful, they need to make the object of their success their life.

                                                If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

                                                However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

                                                If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

                                                In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

                                                To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

                                                4. Do Not Be Afraid of Failure

                                                  From Henry Ford, Founder of Ford Motors:

                                                  “Failure is simply the opportunity to begin again, this time more intelligently.”

                                                  There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                                                  Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                                                  His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                                                  He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                                                  Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                                                  Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                                                  If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

                                                  5. Have an Unwavering Resolution to Succeed

                                                    From Colonel Sanders, Founder of KFC:

                                                    “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                                                    This, in many ways relates to the above quote about learning from your failures.

                                                    It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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                                                    If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                                                    Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                                                    6. Be a Person of Action

                                                      From Leonardo da Vinci, Renaissance Genius:

                                                      “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                                                      Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                                                      Think about it, picture someone like William Shakespeare:

                                                      When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                                                      You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                                                      All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                                                      Applying this to you?

                                                      Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                                                      7. Cultivate Positive Relationships

                                                        From Theodore Roosevelt, 26th President of America: “

                                                        The most important single ingredient in the formula of success is knowing how to get along with people.”

                                                        The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                                                        People liked them. They wanted them to do well.

                                                        This is key to good leadership.

                                                        It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                                                        But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                                                        What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                                                        As such, help people and they may help you; and be good to people, and they my be good to you.

                                                        8. Don’t Be Afraid of Introducing New Ideas

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                                                          From Mark Twain, Famed Author:

                                                          “A person with a new idea is a crank until the idea succeeds.”

                                                          It is an unfortunate truth that those with the boldest ideas are often disregarded.

                                                          Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                                                          If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                                                          9. Believe in Your Capacity to Succeed

                                                            From Walter Disney, Founder of Walt Disney Company:

                                                            “If you can dream it, you can do it.”

                                                            Success has to be something you can imagine yourself achieving.

                                                            It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                                                            Keep dreaming!

                                                            10. Always Maintain a Positive Mental Attitude

                                                              From Thomas Jefferson, 3rd President of America:

                                                              “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                                                              Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                                                              Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                                                              If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                                                              However with the wrong mindset of doubt, you’ll be much easier to stop.

                                                              11. Don’t Let Discouragement Stop You from Pressing On

                                                                From Abraham Lincoln, 16th President of America:

                                                                “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                                                                It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                                                                When surrounded by doubts, giving up can actually seem like a good idea.

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                                                                Don’t pay attention to the doubts. If you are discouraged, ignore it.

                                                                If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                                                                This is How Self Doubt Keeps You Stuck and How to Overcome It

                                                                12. Be Willing to Work Hard

                                                                  From JC Penny, Founder of JC Penney Inc.:

                                                                  “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                                                  You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                                                  Whichever way you frame it, they say one thing:

                                                                  True success comes from work.

                                                                  You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                                                  Check out this article and you’ll understand Why Hard Work Beats Talent.

                                                                  13. Be Brave Enough to Follow Your Intuition

                                                                    From Steve Jobs, Co-founder of Apple Inc.:

                                                                    “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                                                    In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                                                    If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                                                    It’s like how your body can detect danger even when things seem safe.

                                                                    Ultimately then, you need to trust your own instincts.

                                                                    Final Thoughts

                                                                    What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                                                    Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                                                    More to Help You Succeed in Life

                                                                    Featured photo credit: Ryan Wong via unsplash.com

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