Fiber: the most overlooked but necessary ingredient

Most people focus on protein and the number of grams they need to consume, but often overlook the amount of fiber they’re consuming. Majority of Americans don’t eat enough fiber, which leads to many digestive issues. With the right amount, you can have a much healthier digestive track which will allow you to utilize that…

Fiber: the most overlooked but necessary ingredient was originally published on Self Evolve

Advertisements

Most people focus on protein and the number of grams they need to consume, but often overlook the amount of fiber they’re consuming. Majority of Americans don’t eat enough fiber, which leads to many digestive issues. With the right amount, you can have a much healthier digestive track which will allow you to utilize that protein more efficiently.

Benefits

  • Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. This helps make it easier to pass, making it less likely you’ll be constipated.
  • Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease).
  • Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. 
  • Helps control blood sugar levels. Fiber can slow the absorption of sugar and help improve blood sugar levels in people who have diabetes. A healthy diet may also reduce the risk of developing type 2 diabetes.
  • Aids in achieving healthy body weight. High-fiber foods tend to be more filling than low-fiber foods so you’re more likely to eat less and stay satisfied longer. And they tend to take longer to eat and to be less “energy dense,” which means they have fewer calories for the same volume of food. More bang for your buck!

How much fiber is needed?

If you’re female, you need at least 25 grams of fiber daily. For men, the requirement is higher right around 38 grams a day. Be sure to include the following foods in your daily diet:

  • Whole-grain products
  • Fruits
  • Vegetables
  • Beans, peas and other legumes
  • Nuts and seeds

What’s your favorite high-fiber food?

 

amzn_assoc_placement = “adunit0”;
amzn_assoc_search_bar = “true”;
amzn_assoc_tracking_id = “tanoshii6603-20”;
amzn_assoc_search_bar_position = “bottom”;
amzn_assoc_ad_mode = “search”;
amzn_assoc_ad_type = “smart”;
amzn_assoc_marketplace = “amazon”;
amzn_assoc_region = “US”;
amzn_assoc_title = “Shop Related Products”;
amzn_assoc_default_search_phrase = “fiber recipes”;
amzn_assoc_default_category = “All”;
amzn_assoc_linkid = “6a8c0d8ad97e7db9ea81fb22d32295fd”;

//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US

Fiber: the most overlooked but necessary ingredient was originally published on Self Evolve

Running with the runs

If you’re a runner, you’ve likely either have heard of or experienced firsthand a case of runner’s diarrhea. I’ve been a semi-serious runner for about four years now and I can safely say that my running friends are the ones I know the most about in regards to their bowel movements. There’s a special level of…

Running with the runs was originally published on Self Evolve

If you’re a runner, you’ve likely either have heard of or experienced firsthand a case of runner’s diarrhea. I’ve been a semi-serious runner for about four years now and I can safely say that my running friends are the ones I know the most about in regards to their bowel movements. There’s a special level of friendship that you achieve once you spend hours running with someone. All modesty goes out the window.

I’m here to share some expert (or just witty) tips to avoid running with the runs. These may help you run further without having to pop a squat.

  • Pay close attention to what you eat before a run. Not just the day of, but also the day before. If you’re consuming a lot of fiber, expect a lot of poo to follow. Most runners learn what works best for them. For me, a light breakfast i.e. a banana and Clif bar does the trick prior to my long runs. Avoiding cheese, dairy, and lots of fiber the day before also helps.
  • Try your absolute best to poop before running, like when you first wake up. And for me, avoiding coffee until after the run helps me not have the urge to go.
  • You may be trotting along and get what I call bubble gut. Is it a fart? Or a poop? General rule of thumb: don’t trust a fart after mile 10. Some runners don’t trust a fart ever.
  • If you do have the urgency to go, please find a bathroom or port-a-potty. It’s not worth it to destroy your clothes and dignity just to get that goal race time. Just saying.
  • If you are gonna pop a squat and have no other option, come prepared with toilet paper or something similar to wipe the bum. No one likes chafing poo.

I hope these tips help you on your long runs and on race day. Let me know what works for you in the comments below! And happy running!

Running with the runs was originally published on Self Evolve