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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

                Health and Fitness Writer

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                Last Updated on August 12, 2019

                12 Best Foods That Improve Memory and Brain Health

                12 Best Foods That Improve Memory and Brain Health

                Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

                But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

                I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

                Here are 12 best brain foods that improve memory and brain power:

                1. Nuts

                The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

                Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

                Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

                Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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                2. Blueberries

                Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

                When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

                3. Tomatoes

                Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

                4. Broccoli

                While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

                Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

                Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

                5. Foods Rich in Essential Fatty Acids

                Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

                The body does not naturally produce essential fatty acids so we must get them in our diet.

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                Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

                6. Soy

                Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

                Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

                Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

                7. Dark Chocolate

                When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

                Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

                8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

                Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

                B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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                Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

                Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

                To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

                9. Foods Rich in Zinc

                Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

                Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

                Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

                10. Gingko Biloba

                This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

                It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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                However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

                11. Green and Black Tea

                Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

                Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

                Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

                12. Sage and Rosemary

                Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

                Try to enjoy these savory herbs in your favorite dishes.

                When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

                More About Boosting Brain Power

                Featured photo credit: Pexels via pexels.com

                Reference

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