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The Actual Reason Why We Spend Excessive Time in Toilet Despite High Fibre Intake.

The Actual Reason Why We Spend Excessive Time in Toilet Despite High Fibre Intake.

We don’t always like admitting our toilet problems but when it comes to constipation, chances are you’ve experienced this condition more than once. This is because it’s a hugely common problem affecting adults and children of all ages.

But what causes constipation? We’re often led to believe it’s solely down to lack of fibre in the diet and while this a major cause, there are other factors that can cause this – sometimes painful – condition.

Surprisingly, constipation is a common symptom of magnesium deficiency. A Japanese study [1] looked at 3,835 female students, 26.2% of whom suffered from constipation. They found that together with low-fibre, lack of magnesium was a high factor in their bouts of constipation.

Why Is Magnesium So Important?

Magnesium may not be on the forefront of our minds when it comes to our health, but amazingly this mineral is involved in over 300 different reactions in the body. It’s therefore essential that we get enough of the recommended daily intake of magnesium to promote optimum health.

Besides constipation, a lack of magnesium can cause insomnia, anxiety and depression, irritability, fatigue, muscle pain, insulin resistance, gut disorders plus many more.

In other words, it helps the heart, muscles, and immune system function properly. It’s so central to the workings of the body that not getting enough can cause underlying symptoms that we often put down to other factors and over half of us aren’t getting enough magnesium on daily basis.

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Insufficient Awareness on Magnesium Intake

Despite it being so important to many functional processes in the body, many people actually have a magnesium deficiency without realising.

Magnesium isn’t easily absorbed by the digestive track and can be even more difficult to absorb if you already have a deficiency in vitamin D or even a number of other conditions. We are very conscious of fats and sugars in our diet but often don’t consider whether we eat the sort of foods that can be high in magnesium.

And while magnesium supplements can give us a boost, knowing what foods contain the highest amounts of magnesium is the best way to deal with conditions including constipation.

10 Foods High in Magnesium

It’s recommended that adult men get 400mg of magnesium a day (420mg for men aged over 30) while women ideally get around 310mg (increased to 320mg once over 30).

By eating the right foods, you should get the right amount of magnesium through your diet so which foods are the best to consume?

Almonds

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    105mg per 1/4 cup: Almonds are not only rich in vitamin E, high in protein and omega-3 fats but they pack a punch when it comes to magnesium. It’s ideal not to eat too many but add them as a small snack or to a meal will boost your magnesium intake.

    Bananas

      33mg in one medium banana: Bananas are more well-known for their high potassium levels but if you eat a good amount of them you’ll be happy to know they contain some magnesium. You can find some healthy banana recipes here [2] to get more into your diet.

      Oatmeal

        57.6 mg per 1 cup cooked: Oatmeal is twice as good for constipation as it’s high in fibre as well as magnesium. Make it with skimmed milk that contains vitamin D (which helps to absorb magnesium) and you’ve got a good boost every morning for breakfast.

        Sunflower Seeds

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          128mg per 1/4 cup: Although these need to be eaten in moderation, just a quarter of a cup will get you 25-30% of your daily magnesium intake. They’re also full of calcium and can help fight bad cholesterol.

          Dark Leafy Greens

            157mg per 1 cup (steamed): Dark leafy greens especially spinach is extremely high in magnesium. The best thing is spinach is so versatile you can add it to your breakfast, lunch and dinner to get most of your daily intake. Try these recipes [3] to spice up your spinach.

            Cashew Nuts

              89mg per 1/4 cup: Cashews are high in fat so you need to watch how much you eat in a day but getting a handful as a snack will provide you with a good dose of magnesium. Not only that but a serving provides a good amount of iron, folate and vitamin K.

              Broccoli

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                51 mg per ½ cup cooked: You can’t really eat too much broccoli and while it contains fibre, it also has more vitamin C than an orange. It’s best to steam it to preserve as many of the vitamins and minerals as possible that get destroyed during the boiling process.

                Sweetcorn

                  33 mg per 1 ear of corn: Adding corn to your daily meals will also boost your magnesium intake. It’s also a whole grain so high in fibre for good bowel movements as well as a good source of vitamin C and B. Resist the salt and butter though instead opting for olive oil or a sprinkle of sesame seeds.

                  Peas

                    48 mg per 1 cup: Peas often get overlooked but they are a great source of magnesium. Find some interesting ways to use your peas here.

                    Sesame Seeds

                      101mg in 1 ounce: The best thing about sesame seeds is that you can add them to almost anything whether sprinkled on a salad, on top of salmon or mixed into sauces. It’s high in zinc and vitamin B6 but will get your magnesium levels soaring.

                      Reference

                      More by this author

                      Jenny Marchal

                      A passionate writer who loves sharing about positive psychology.

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                      Last Updated on June 24, 2019

                      22 Healthy Breakfast Recipes That Fill You Up Without Gaining Weight

                      22 Healthy Breakfast Recipes That Fill You Up Without Gaining Weight

                      Some people prefer a big breakfast with eggs and sausages, others maybe too rush to eat anything healthy or simply skip it. But breakfasts can shake up your wake up. What you eat in the morning determines your mood and energy level throughout the whole day.

                      If your breakfast is always bread and butter, or yogurt with milk, it’s time to consider having something simple yet special as breakfast. Don’t worry, you don’t have to get up an hour earlier to make an awesome breakfast!

                      Don’t miss all the following breakfast recipes which are healthy, tasty and easy-to-make. Trust me, healthy food doesn’t necessarily taste bad. You will be amazed by these incredibly delicious healthy combinations, and will be addicted to these recipes.

                      Start Your Day With Calorie Breakfast

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                        Stop counting calories each morning you are absorbing. Try the recipes of no more than 300 calories, no kidding. Stay away from worries and have a good morning!

                        Replace Whole-Wheat Flour with Coconut Flour Pancake

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                          Pancake is healthy. This is not a lie.
                          Free from fibre, no grains, gluten free, low calories… These are the benefits of coconut flour.
                          Now, enjoy your breakfast time with the healthy pancake!

                          Oatmeal Muffins When You Are Tired of Plain Yogurt

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                            Here is a choice apart from yogurt with fresh fruit or with cereals. Try this greek yogurt muffin with no butter. Don’t forget to add your favorite fruit and nuts!

                            If You Think Quinoa is Nasty, This Will Change Your Mind

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                              A sweet and healthy breakfast dish with apples, coconut milk and quinoa. Add cinnamon, walnuts and berries as you prefer!

                              It’s Your Favourite Vanilla With Oatmeal

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                                Mixed fruit and vanilla are the perfect match. Baked with oatmeal and you get an addictive sweet breakfast!

                                A Choice for Vegan, A Bonus for All.

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                                  If you are a vegan having salad every morning, this is for you. Cute and yummy – oatmeal cups with NO gluten or dairy.

                                  Grab a Smoothie Before Coffee

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                                    All you need in the morning is to blend fruit, make a smoothie, and refresh your mind.

                                    Peanut Butter Granola With Mixed Berries

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                                      A healthy breakfast recipe to enjoy granola, peanut butter and mixed fruit altogether at one time.

                                      Don’t Buy Carrot Cakes or Energy Bars. Make One.

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                                        Easy recipe, simple ingredients, lovely tastes. Fill up energy by oatmeal breakfast bars!

                                        Scrambled Egg White Only

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                                          Scramble egg white with tomatoes and your choices. A little salt, a little pepper. That makes the perfect English healthy breakfast.

                                          Chop Bananas Because You Are Going To Panfry Them

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                                            If you think cinnamon is only for apple, banana also takes some love. A 5-min recipe to taste banana in a new way.

                                            Egg Salad, As Simple As That

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                                              Another easy recipe that brightens your morning. Less than 10 mins, more than 80 marks!

                                              This Colourful Mixture Without Gluten.

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                                                Call it breakfast bowl because you only need a bowl and drop everything inside. Simple and beautiful, the best choice for vegans!

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                                                Porridge That Sweetens Your Tongue

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                                                  It’s hard to resist the warm bowl of porridge served with pear and almond.

                                                  Enchiladas – Popular Chilean Corn Dish

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                                                    Feeling bored of dishes from your hometown? Try Chile Enchiladas and fill it with chicken, tomatoes and rosemary and enjoy a big breakfast.

                                                    Greek Yogurt Pancake

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                                                      If you don’t like the muffin above, try Greek yogurt with pancakes. Why? Because it’s healthier, more fluffy and tastier!

                                                      Oatmeal Bars to Restore Protein

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                                                        I know there are people who do not bake. And so here is the recipe for oatmeal protein bar. Now there’s no excuse for an unhealthy breakfast.

                                                        These Recipes Give You Protein and Stay Healthy

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                                                          23 choices, different flavours, various ingredients. Here are breakfast recipes for the month!

                                                          Pasta Salad – Salad That Definitely Fills You Up

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                                                            If you think egg salad is too plain. If veggies are too little to be full. Pasta salad with egg is all you need.

                                                            Oatmeal Glass With Mango

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                                                              Easy recipes are those without using heat. This coconut oatmeal glass lets you make your breakfast the night before. Now, you can sleep tight, wake up in the last minute and enjoy the delicious healthy glass!

                                                              Make-ahead and Takeaway Breakfast

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                                                                This is for people who don’t have the mood to eat before rushing out from home. Make it the night before and bring it to the office. Perfect!

                                                                Not Just Oatmeal – Try Quinoa Bars

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                                                                  Quinoa breakfast bars can be filled with fruits and nuts, served with coffee or milk, and portable to anywhere.

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