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Having a Hard time In The Toilet? No Worries! Here is A list of Foods and Recipes To Help You!

Having a Hard time In The Toilet? No Worries! Here is A list of Foods and Recipes To Help You!

Constipation is one of the hardest stomach and bowel issues to….well…..stomach. It creates painful stomach and intestinal pain while leaving us with awful hemorrhoids to deal with. Constipation is the one health issue that targets everyone. It does not discriminate over gender or age. It is often due to a lack of hydration and not enough fiber in our diets However, taking care of the issue naturally is super easy with just a few additions to our diet! Here are some popular foods you can eat to get your bowels flowing healthily.

Water

    you are recommended to drink 8 glasses of water per day.

    Okay, so water is not technically a food but it does aid in digestion! When we load up on caffeine and sugary drinks, we dehydrate ourselves and just stop things up. Think of it like a water slide. The less water, the more you are going to get stuck and hurt on the way down. But with plenty of water, you will slide easy and with enjoyment. It’s recommended to increase your water up to 8 glasses a day if you are constipated

    Prunes

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      you can go for dries ones or fresh ones!

      Prunes are often given a bad rap as being identified as an “old person’s” snack. However, as we age, our systems do not function at top shape and a little help from prunes go a long way. Prunes contain fructans and sorbitol, naturally, and they are fermented sugars that have a laxative effect on the body. No matter how old you are, if you are constipated just grab a few prunes. If eating prunes is just too much, try drinking 2 glasses of prune juice in the day. Or add it to a smoothie!

      Cherries

        Be the cherry on top!

        If you cannot bring yourself to eating prunes, try some dried cherries to help things move along. Cherries are packed with fiber and cause your intestines to move in a wavelike motion that will certainly help your bowel issues. One cup should be enough to help move things along.

        Flaxseeds

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          It’s packed with so much protein!

          Ground flaxseeds are a fantastic way to add fiber to your meals throughout the day. One tablespoon holds 2 grams of fiber. That may not sound like very much but when you had a tablespoon to your oatmeal and another tablespoon to your afternoon smoothie, it adds up. Ground flaxseeds offer a little of soluble and insoluble fiber. Soluble fiber makes waste softer and insoluble condenses your waste to make it easier to pass.

          Oranges

            Full of vitamin C.

            Oranges contain a flavonol called naringenin that acts as a laxative. But don’t grab a glass of orange juice! Orange juice has been processed and often contains extra sugar which contributes to issues of constipation. Grab a whole orange instead and add an extra 4 grams of fiber with the naringenin.

            Oatmeal

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              it’s a very nice breakfast choice!

              Oatmeal is a fantastic source of fiber. One serving has 2 grams soluble fiber and 2 grams of insoluble fiber. They work together to bulk up and soften so that everything passes with ease. But be sure you are not buying the processed and sugary oatmeal packets! One bowl of oatmeal should be enough fiber to help ease your intestines. Don’t forget that oatmeal is also great for heart health!

              Aloe Vera Juice

                Aloe is very good for our skin too!

                Aloe vera used to be used in laxatives for a long time. Now you can find aloe vera juice and see if it helps you. However, it’s recommended you only start with 2 oz and move up to 8 oz gradually over time. Or stop when you see it working effectively. No need to take 8 oz if 4 oz has you running to the bathroom every hour.

                Recommended Recipe

                Often when we make recommendations on how to eat we forget that folks may still be lost on how to eat the food they need. So we want to leave you with a recipe for a fantastic salad that will make your tummy a happy one!

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                Fiber-Rich Salad

                • Begin with some red and green leaf romaine, tossed with some spinach and kale for extra flavor and texture.
                • Mix in some chopped oranges, dried prunes and/or dried cherries for some sweet.
                • A tablespoon of ground flaxseed for an extra fiber punch.
                • On top, drizzle with a tablespoon of olive oil. This salad contains 10 grams of 28 grams recommended daily (based on a 2,000 calorie diet).

                Foods You Want to Avoid

                No matter what you eat, it’s important that you avoid certain foods when you are constipated. Those foods include:

                • Anything dairy, it will stop you up
                • Heavily processed foods
                • Sugary foods
                • Bananas
                • Red meat
                • Fried foods

                Constipation can leave us miserable and with no desire to do very much. Rather than suffering at home and on the couch, take in some extra fiber rich snacks and a fiber full meal. You should feel like your old self again!

                Featured photo credit: Belmarra Health via belmarrahealth.com

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                Angela Kunschmann

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                Last Updated on December 13, 2018

                12 Practical Tips To Stay Fit For Christmas

                12 Practical Tips To Stay Fit For Christmas

                Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

                A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

                1. Eat Before Heading Out

                First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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                2. Select The Treats

                Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

                3. Avoid Skipping Meals

                Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

                4. Drink With Moderation

                It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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                5. Be Active

                You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

                6. Get Out Of The House

                Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

                7. Don’t Skip Your Strength Workouts

                Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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                8. Set Realistic Goals

                You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

                9. Enjoy Yourself

                Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

                10. Drink A Lot Of Water

                This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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                11. Eat Less And More Often

                Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

                12. Prioritize Your Workouts

                Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

                So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

                Happy Holidays everyone!

                Featured photo credit: rawpixel via unsplash.com

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