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You Don’t Need Vitamin Pills; You Just Need to Recognize These 10 Fiber-Rich Organic Foods

You Don’t Need Vitamin Pills; You Just Need to Recognize These 10 Fiber-Rich Organic Foods

Is your food hanging around your body longer than you’d like? Do you get a stomach ache after eating even when you don’t completely stuff yourself? Surprise: it might not be your body’s fault.

An even bigger surprise? You might be able to skip the doctor’s office and simply eat more foods high in fiber.

The Indications of a Healthy Digestive System

You can’t see your food during the digestion phase, but your body gives you plenty of clues as to how well it’s processing the foods you eat. A healthy digestive system:

  • Doesn’t give you food-related side effects like heartburn or nausea
  • Maintains regular, easy bowel movements
  • Keeps your body odor-free
  • Regulates your appetite

Digestion is directly impacted by the foods you eat and lifestyle choices you make. If you are exercising, drinking enough water, avoiding smoking and alcohol, and still experiencing digestion issues, you might not be getting enough fiber.

The Many Benefits of Fiber to Your Body

Eating foods high in fiber can improve 3 core aspects of your digestive health:

1.Better Bowel Movements

Yes, it’s gross to think about. But it’s something we all do, and eating enough foods high in fiber can help you do it better. Fiber keeps food flowing through your digestive tract, resulting in regular bowel movements and helping you avoid stomach aches and cramps associated with food loitering in your body for too long.

2.Less Gas

Again, it isn’t pleasant to think about. The truth is, even healthy digestive systems experience gas. But eating foods high in fiber can give you less of the gut-wrenching smelly kind and the discomfort that comes along with it.

3.Fewer Stomach Aches

Stomach aches can happen for a number of reasons, including gas and constipation. Fiber helps alleviate both of those digestive issues, which means you can expect fewer stomach aches, and fewer trips to the bathroom.

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For most of us, digestion isn’t something we consciously think about; rather, we just expect it to happen. But for people who get frequent stomach aches, heartburn, nausea, bloating, or irregular bowel movements, it’s important to realize your digestive system could be in peril.

10 Foods High in Fiber That Might Surprise You

Raspberries

    Nature’s most delicious candy just so happens to be chock full of fiber. Just one cup gives you 8 grams, or 32%, of your daily recommended fiber.

    Eat them whole, or try this delicious recipe for a raspberry almond and oats breakfast.

    Lentils

      Lentils look like peas or tiny beans, but don’t let their size fool you. One cup of cooked lentils packs nearly half your daily recommended value.

      Try this classic recipe for lentil soup.

      Brussels Sprouts

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        One cup of cooked Brussels sprouts gives you over 4 grams of fiber, or almost a fifth of your daily dose.

        This yummy recipe for Balsamic glazed Brussels sprouts makes them even more delicious.

        Avocados

          As if you needed more reasons to love avocados, just one half will give you 6 grams of your daily fiber.

          Whip up some quick guacamole with this tasty recipe.

          Oatmeal

            Oatmeal is a no-brainer for folks needing more fiber, especially when you can mix in other high-fiber foods like chia seeds or raspberries for a one-two punch.

            Skip the instant oatmeal and go for the homemade version with this easy recipe.

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            Chia Seeds

              Chia seeds are the superheroes of food, hands down. Along with a healthy dose of fiber in every spoonful, they’re high in antioxidants, omega 3’s, and minerals, and they’re perfect for gluten-free, dairy-free, and vegetarian diets.

              Best of all, you can sprinkle them on literally every food imaginable. Try them in this recipe for raspberry chia seed breakfast pudding.

              Blackberries

                Blackberries make an excellent raw fiber source – just pick off the bush and enjoy over 7 grams of fiber per cup.

                If you want to add a little more flavor to your fiber intake, try this recipe for these blackberry and oat breakfast bars.

                Pears

                  A medium-sized pear contains around 5.5 grams of fiber, which is about a fifth of what your body needs each day.

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                  If you want to sweeten the deal a little, this recipe for glazed pears should do the trick.

                  Broccoli

                    These miniature tree-like vegetables pack many different nutrients, and 5 grams of fiber is one of them.

                    This recipe for broccoli soup also includes fiber-rich avocado. You could also add some lentils for a fully fiber-packed meal.

                    Beans

                      Black beans, lima beans, baked beans – they all rank high in the fiber department.

                      If you want to show off your culinary skills, this recipe for black bean oxtail and lima beans looks tempting.

                      Suffice it to say, you can skip the Metamucil and pharmacy checkout lines and get your fiber the way nature intended. You’ve got to eat anyway, right? Might as well do it the right way.

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                      Alli Hill

                      Lifestyle Writer and Marketing Consultant

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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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