The human body needs many things to stay in optimal health. What you consume into your body may be the most important factor to staying healthy for a long time. There are countless vitamins and minerals that support a healthy body. This article is going to focus on something that is very important but is often forgotten: fiber!
What is Fiber and How Does It Work?
There are two types of fiber that the body can use. Those two types are soluble and insoluble.
Soluble Fiber is fiber that can be absorbed into the body, similar to how the body absorbs other vitamins. Soluble fiber is found in foods such as bread, oats and unripe bananas. This fiber helps to stabilize blood glucose levels, normalize insulin levels, and can lower blood cholesterol.
Insoluble Fiber is fiber that cannot be absorbed into your body. Instead of doing its work in your bloodstream, insoluble fiber stays in your intestines. As it travels through the curves of your intestinal track, it pushes and pulls solid materials through your body and pushes it out through your colon. The result is regular bowel movements, no constipation and better absorption of other vitamins and minerals.
High Fiber Foods
The easiest way to get fiber into your body is through the foods that you consume. Here are the top 3 fiber rich foods:
1. Beans- A good combination of soluble and insoluble fiber, beans are good for your heart and good for your digestive system.
2. Strawberries- These juicy berries contain lots of vitamins on the inside of the fruit. On the outside, plenty of fiber can be found in the hundreds of tiny seeds that each strawberry has.
3. Bran Cereal- Take one look at bran cereal and you can see how it would help to keep your digestive system regular. Buying cereals fortified with other minerals will boost the health benefits that can be gathered from each bowl.
For an added boost of fiber, powdered fiber supplements are available that can be mixed into drinks and smoothies.
Beware of Too Much Fiber
Even good things can be detrimental if you consume too much of them. Consuming too much fiber can result in bloating, constipation, and loose stools. Experiencing loose stools means that your food did not get enough time to digest before your fiber intake pushed it out.
Feeling bloated and/or constipated usually indicates dehydration. Luckily, an easy remedy is to drink more water!
Everyone is going to experience constipation at some point. The first time you experience the malady, you may not know what it is a first. You’ll feel generally uncomfortable and you’ll feel full before you even eat. Sooner or later, your feeling downright awful. But it can be an embarrassing experience which may prevent you from seeking outside help. Fortunately for you, there are natural home remedies that you can try.
Get the juices flowing with daily exercise. Exercise stimulates the body and leaves it to crave nutrients. Your body might fix the blockage itself with just a little bit of exercise. Try going for a walk for at least 20 minutes around the neighborhood to see if you shake anything loose. If you are feeling comfortable, you can try harder workout routine depending on your physical ability.
Olive oil is a natural lubricant. The healthy fat actually acts to stimulate the digestive system and its consistency lubes up the tracks. Try swallowing a tablespoon of all of oil with the spritz of lemon juice on an empty stomach.
Many blockages arise because of dehydration. The stool becomes too hard to move through the bowels, so soften it up by drinking enough water. It is recommended to drink 8 to 10 glasses of water per day. Tea, soda, coffee or even sugary sports drinks will actually dehydrate you. Drink plain water.
Eat Fruits and Veggies
It is well-known that fiber helps to eliminate waste from the digestive system. Fibrous cells move through your digestive track, grabbing waste and taking it out of your system. Natural fibers found in fruits and vegetables, so eat plenty of them. You can also eat bran cereals and fibrous snack bars.
Your body knows what time he wants to go to sleep. This is called the circadian cycle. But you can actually put your body on a bowel movement schedule. Pencil in a time to sit on the toilet. Make it the same time every day in order to develop a rhythm that your body will naturally follow.
Assume The Position
The human body was actually designed to go while in a crouch. This is problematic because the toilet forces us to sit rather than crouch. Putting your feet up onto a small stool while sitting on the toilet will mimic a crouch and put your bowels into a better position to eliminate waste.