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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 December 2, 2018

                      How to Flow Your Way to a More Productive Life

                      How to Flow Your Way to a More Productive Life

                      Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

                      The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

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                      The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

                      Here are a few simple steps to start using this strategy today:

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                      Review Your Past Flow

                      Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

                      Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

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                      Schedule According to Your Flow Pattern

                      Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

                      Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

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                      Account for Big Picture Fluctuations

                      Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

                      We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

                      Why not follow the ebb and flow of your life instead of fighting against it?

                        Featured photo credit: Nathan Dumlao via unsplash.com

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