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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 October 18, 2018

                      10 Benefits of Reading: Why You Should Read Every Day

                      10 Benefits of Reading: Why You Should Read Every Day

                      When was the last time you read a book, or a substantial magazine article? Do your daily reading habits center around tweets, Facebook updates, or the directions on your instant oatmeal packet?

                      If you’re one of countless people who don’t make a habit of reading regularly, you might be missing out.

                      Reading has a significant number of benefits, and here’re 10 benefits of reading:

                      Video Summary

                      1. Mental Stimulation

                      Studies have shown that staying mentally stimulated can slow the progress of (or possibly even prevent) Alzheimer’s and Dementia,[1] since keeping your brain active and engaged prevents it from losing power.

                      Just like any other muscle in the body, the brain requires exercise to keep it strong and healthy, so the phrase “use it or lose it” is particularly apt when it comes to your mind. Doing puzzles and playing games such as chess have also been found to be helpful with cognitive stimulation.[2]

                      2. Stress Reduction

                      No matter how much stress you have at work, in your personal relationships, or countless other issues faced in daily life, it all just slips away when you lose yourself in a great story. A well-written novel can transport you to other realms, while an engaging article will distract you and keep you in the present moment, letting tensions drain away and allowing you to relax.

                      3. Knowledge

                        Everything you read fills your head with new bits of information, and you never know when it might come in handy. The more knowledge you have, the better-equipped you are to tackle any challenge you’ll ever face.

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                        Additionally, here’s a bit of food for thought: should you ever find yourself in dire circumstances, remember that although you might lose everything else—your job, your possessions, your money, even your health—knowledge can never be taken from you.

                        4. Vocabulary Expansion

                        This goes with the above topic:

                        The more you read, the more words you gain exposure to, and they’ll inevitably make their way into your everyday vocabulary.

                        Being articulate and well-spoken is of great help in any profession, and knowing that you can speak to higher-ups with self-confidence can be an enormous boost to your self-esteem. It could even aid in your career, as those who are well-read, well-spoken, and knowledgeable on a variety of topics tend to get promotions more quickly (and more often) than those with smaller vocabularies and lack of awareness of literature, scientific breakthroughs, and global events.

                        Reading books is also vital for learning new languages, as non-native speakers gain exposure to words used in context, which will ameliorate their own speaking and writing fluency.

                        5. Memory Improvement

                          When you read a book, you have to remember an assortment of characters, their backgrounds, ambitions, history, and nuances, as well as the various arcs and sub-plots that weave their way through every story. That’s a fair bit to remember, but brains are marvellous things and can remember these things with relative ease.

                          Amazingly enough, every new memory you create forges new synapses (brain pathways)[3] and strengthens existing ones, which assists in short-term memory recall as well as stabilizing moods.[4] How cool is that?

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                          If you want to learn more about how to increase brain power, boost memory and become 10x smarter, check out this technique!

                          6. Stronger Analytical Thinking Skills

                          Have you ever read an amazing mystery novel, and solved the mystery yourself before finishing the book? If so, you were able to put critical and analytical thinking to work by taking note of all the details provided and sorting them out to determine “whodunnit”.

                          That same ability to analyze details also comes in handy when it comes to critiquing the plot; determining whether it was a well-written piece, if the characters were properly developed, if the storyline ran smoothly, etc.

                          Should you ever have an opportunity to discuss the book with others, you’ll be able to state your opinions clearly, as you’ve taken the time to really consider all the aspects involved.

                          7. Improved Focus and Concentration

                            In our internet-crazed world, attention is drawn in a million different directions at once as we multi-task through every day.

                            In a single 5-minute span, the average person will divide their time between working on a task, checking email, chatting with a couple of people (via gchat, skype, etc.), keeping an eye on twitter, monitoring their smartphone, and interacting with co-workers. This type of ADD-like behaviour causes stress levels to rise, and lowers our productivity.

                            When you read a book, all of your attention is focused on the story—the rest of the world just falls away, and you can immerse yourself in every fine detail you’re absorbing.

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                            Try reading for 15-20 minutes before work (i.e. on your morning commute, if you take public transit), and you’ll be surprised at how much more focused you are once you get to the office.

                            Additional information: if you find staying focus hard and re trying to improve your focus, it’s possible you’ve been doing it wrong.

                            8. Better Writing Skills

                            This goes hand-in-hand with the expansion of your vocabulary:

                            Exposure to published, well-written work has a noted effect on one’s own writing, as observing the cadence, fluidity, and writing styles of other authors will invariably influence your own work.

                            In the same way that musicians influence one another and painters use techniques established by previous masters, so do writers learn how to craft prose by reading the works of others.

                            9. Tranquility

                              In addition to the relaxation that accompanies reading a good book, it’s possible that the subject you read about can bring about immense inner peace and tranquility.

                              Reading spiritual texts can lower blood pressure and bring about an immense sense of calm, while reading self-help books has been shown to help people suffering from certain mood disorders and mild mental illnesses.[5]

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                              10. Free Entertainment

                              Though many of us like to buy books so we can annotate them and dog-ear pages for future reference, they can be quite pricey.

                              For low-budget entertainment, you can visit your local library and bask in the glory of the countless tomes available there for free. Libraries have books on every subject imaginable, and since they rotate their stock and constantly get new books, you’ll never run out of reading materials.

                              If you happen to live in an area that doesn’t have a local library, or if you’re mobility-impaired and can’t get to one easily, most libraries have their books available in PDF or ePub format so you can read them on your e-reader, iPad, or your computer screen.

                              There are also many sources online where you can download free e-books, so go hunting for something new to read!

                              There’s a reading genre for every literate person on the planet, and whether your tastes lie in classical literature, poetry, fashion magazines, biographies, religious texts, young adult books, self-help guides, street lit, or romance novels, there’s something out there to capture your curiosity and imagination.

                              Step away from your computer for a little while, crack open a book, and replenish your soul for a little while.

                              BONUS: Amazing books for your next read

                              And if you need some ideas about what to read next, here they are:

                              Featured photo credit: Unsplash via unsplash.com

                              Reference

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