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Having a Hard Time In The Toilet? No Worries These 10 Food Can Help You With It!

Having a Hard Time In The Toilet? No Worries These 10 Food Can Help You With It!

It’s that uneasy feeling you have to deal with at one point or another. The struggle of having bouts of irregular bowel movement or loose stools can be stressful.

However, common it happens to you or others, we have to admit that a band-aid solution seems right every moment. Have you been advised to take power drinks containing electrolytes to prevent dehydration, or maybe you immediately picked one of those ripe bananas on the table when the problem started to kick in?

Well then, whether constipation or diarrhea is becoming ever-present or not, it’s time to check on your diet, seriously. In most cases, consciously improving on your fiber intake is key to a healthy digestive system. In fact, the American Dietetic Association advises that the daily diet of women between 19 to 50, should have 25 grams of fiber while men in this age bracket must consume 38 grams.

What Does Fiber Do to My Body?

Both soluble and insoluble fiber helps in normalizing our stools and prevents the gastrointestinal tract’s movement from immobility. Unlike fats, carbohydrates, and proteins, fiber is not digested in our bodies. It remains whole while passing through our stomach, small intestine, and the colon. It is insoluble fiber that makes the stool bulky to go through usually, to prevent constipation, while soluble fiber absorbs the excess water to prevent diarrhea or loose stools.

But that’s not all there is in fiber. It can lower the levels of cholesterol, aids diabetes patients from blood sugar spikes, and keeps you feeling full for a longer time with relatively lower calories.

Top 10 Foods Rich in Fiber

Let’s stick to all natural. Ultimately, this would make your bowel movement issues go down the flush. Here are the high-fiber foods that make you poop:

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1. Apples

    An apple a day, keeps the doctor away, as repeatedly said. A medium-sized apple contains 4.4 grams of fiber too.

    2. Berries

      From 8 to 10 grams per 1 cup, you get antioxidants and the heartwarming bonus of fiber content. Usually, these are eaten raw, but for Boysenberries and Loganberries, frozen delight is advisable. Elderberries have 10 g of fiber while the most common ones like strawberries have 3 g per cup. You can also munch on raspberries, blackberries, gooseberries and currants.

      3. Beans

        No matter how small, this fruit is packed with vitamins and minerals as well as protein. Whether you decide to make a salad with them or mix with your mother’s meal recipes, you are sure to get not below 9 grams, up to 19 g of fiber per cup! Mung beans, garbanzo, yellow and black beans are just some of the best choices. However, you should alternate with other fiber sources once you experience a certain discomfort.

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        4. Whole grains

          While most of the seeds have to be processed to make it naturally edible, there are recognized whole grain foods that retain the fiber or nutrients in the grain. A cup of brown rice when cooked yields 4 g of fiber, while quinoa has 5 g. Going to the movies? Having popcorn is still exciting, especially that 3 cups of them give you 4 g of fiber.

          5. Leafy and green vegetables

            A cup of spinach, beet greens, turnip, mustard you can sauté or mix in salads, no problem. It will give you the 4-5-gram fiber fix.

            6. Oranges

              Canned or juiced contains lesser fiber that is why serving it just as the round, raw orange should be maximized. A medium-sized orange gives 3 grams of fiber.

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              7. Ripe Banana

                Relatively the same amount of fiber as oranges and apples, comprising 12 percent of your average fiber needs a day.

                8. Brassica veggies

                  Cauliflower, broccoli, cabbages, and kale to name a few, has about 5 to 6 grams of fiber per cup.

                  9. Potatoes

                    Stew, baked or stir-fried, potatoes offer 3 to 4 grams of fiber. You can take the medium ones of russet, red or sweet.

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                    10. Nuts and seeds

                      These are very rich sources of fiber with about 3-12 grams per ounce, plus healthy fats and phytochemical. Try almond, pistachio, peanut, cashew, flaxseed and sesame seeds.

                      Develop a Fiber-rich Lifestyle to Maintain a Good Health

                      The list goes on since Mother Nature blessed us with a lot of choices to choose from. Incorporating whole foods into our diet is still better than relying on fiber supplements. As usual, be wary of overconsumption of any sources since you will still be prone to intestinal gas problems if you eat too much of each. Thus, reverting to the not-so-pleasant encounters in the toilet.

                      Being well informed on your fiber needs and limits should also be coupled with correcting your wrong practices such as resisting to go to the toilet when needed, eating large amounts of dairies and not enough exercise.

                      Featured photo credit: https://pixabay.com/en/users/Alexas_Fotos-686414/ via cdn.pixabay.com

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                      Having a Hard Time In The Toilet? No Worries These 10 Food Can Help You With It!

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                      Last Updated on October 18, 2018

                      10 Benefits of Sleeping Naked You Probably Didn’t Know

                      10 Benefits of Sleeping Naked You Probably Didn’t Know

                      Sleeping is one of the most important things we do every night.

                      Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

                      So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

                      Here are some benefits of sleeping in the nude:

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                      Video Summary

                      1. It is easier.

                      When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

                      2. It forces you to be ready to go more often.

                      Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

                      3. It can make you feel happier and more free.

                      Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

                      4. Skin-on-skin contact is the best.

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                        If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

                        5. It could lead to better sleep.

                        Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

                        6. It can help your skin.

                        For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

                        7. It helps you regulate your cortisol.

                        Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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                        8. It balances your melatonin and growth hormone.

                        Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

                        9. It can keep your sex organs happier.

                        For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

                        10. Sleeping in the summer is more bearable.

                          Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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                          Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

                          Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

                          Sleep well with your naked body!

                          With these tips in mind, it’s time to start taking off your clothes at night!

                          Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

                          If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

                          Want to Feel More Energized Throughout the Day? Start With This

                          Reference

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