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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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                      Last Updated on July 10, 2020

                      How to Take Control of Your Life with Better Boundaries

                      How to Take Control of Your Life with Better Boundaries

                      We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

                      We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

                      So, how to take control of your life and stop being pushed around?

                      Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

                      What Boundaries Are (And What They’re Not)

                      Boundaries are limits

                      —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

                      Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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                      Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

                      Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

                      Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

                      How to Establish Boundaries and Take Control of Your Life

                      Here are some ways that you can establish boundaries and take control of your life.

                      1. Self-Awareness Comes First

                      Before you can establish boundaries with others, you first need to understand what your needs are.

                      You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

                      To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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                      You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

                      • Where do you need to establish better boundaries?
                      • When do you feel disrespected?
                      • When do you feel violated, frustrated, or angered by the behavior of others?
                      • In what situations do you feel you are being mistreated or taken advantage of?
                      • When do you want to be alone?
                      • How much space do you need?

                      You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

                      2. Clear Communication Is Essential

                      Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

                      Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

                      3. Be Specific but Don’t Blame

                      Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

                      That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

                      Sample language:

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                      • “You may not…yell or raise your voice to me…”
                      • “I need…to be treated with respect…”
                      • “It’s not okay when…you take things from my desk without asking…”
                      • “I won’t…do your work…cover for you anymore…”
                      • “It’s not acceptable when…you ridicule or insult me…”
                      • “I am uncomfortable when…you use offensive language”
                      • “I will no longer be able to…lend you money…”

                      Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

                      4. Consequences Are Often Necessary

                      Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

                      Follow through. People won’t respect your boundaries if you don’t enforce them.

                      Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

                      We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

                      It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

                      It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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                      Final Thoughts

                      Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

                      Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

                      Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

                      The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

                      Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

                      Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

                      They will simply become a natural extension of your self-respect.

                      Featured photo credit: Thomas Kelley via unsplash.com

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