Advertising
Advertising

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.

Advertising

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

      Advertising

        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.

            Advertising

            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.

                  Advertising

                  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.

                      More by this author

                      Alli Hill

                      Freelance Writer and Marketing Consultant

                      An Alternative to Medication: 10 Foods That Lower Blood Pressure Organically Successful People Make Self-Learning Their Daily Habit By Using These 20 Apps You Don’t Need Vitamin Pills; You Just Need to Recognize These 10 Fiber-Rich Organic Foods A Good Reference Letter Is the Best Gift for the Person You Value Your Cover Letter Didn’t Bore the Employer, You Did

                      Trending in Health

                      1 9 Natural Remedies for Insomnia to Help You Achieve Quality Sleep 2 How Guided Meditation for Sleep Improves Your Mindset While Awake 3 Signs of Postnatal Depression And What to Do When It Strikes 4 The Best Way to Sleep to Relieve the 7 Most Common Ailments 5 9 Best Sleep Tracker Apps To Help You Get Adequate Sleep

                      Read Next

                      Advertising
                      Advertising

                      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.

                      Advertising

                      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!

                      Advertising

                      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.

                      Advertising

                      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.

                      Advertising

                      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

                      Read Next