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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

                      Freelance Writer and Marketing Consultant

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                      Last Updated on June 13, 2019

                      5 Fixes For Common Sleep Issues All Couples Deal With

                      5 Fixes For Common Sleep Issues All Couples Deal With

                      Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

                      You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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                      1. Use a bigger mattress to sleep through movement

                      It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

                      Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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                      2. Communicate about scheduling conflicts

                      If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

                      3. Don’t bring your technology to bed

                      If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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                      4. White noise and changing positions can silence snoring

                      A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

                      5. Use two blankets if one’s a blanket hog

                      If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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                      Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

                      Featured photo credit: Becca Tapert via unsplash.com

                      Reference

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