15 must eat foods that are natural laxatives. by lifebuzzfeed.com. keep your digestive tract healthy with oneof these foods that are natural laxatives. watermelon. this sweet summer treat might be one of mothernature’s most surprising but effective fruits to keep you regular because of its super highwater content. “watermelon is close to 99 percent water,so this is an awesome choice to keep the bowels moving,†says libby mills, ms, rdn, ldn,spokesperson for the academy of nutrition and dietetics.
water helps keep the food you eat moving throughyour intestines and… beyond. whole grains. here’s one more reason to embrace carbsand eat more bread: they’ll help you go. whole grains like quinoa, bulgur, brown rice,whole wheat, oatmeal, and barley are high in dietary fiber, which helps soften stoolso it’s easier to go, normalizes bowel movements, and may even prevent hemorrhoids. blueberries and strawberries. your favorite jam ingredients contain a veryimportant component of bowel health, which is pectin.
“this is a type of soluble fiber that makesthose cooked foods gel up as they cool,†says mills. here's how you can preserve your favoritesummer fruits. dark leafy greens. kale is more than a food trend, it’s alsoone of nature’s best laxatives. dark leafy greens like kale, collards, swisschard, and spinach contain magnesium, a mineral that helps soften stools, making them easierto pass. raisins. grandma should have prescribed raisins insteadof prunes.
not only is this dried snack higher in stool-softeningmagnesium and fiber, most people think it tastes better, too. plus, it doesn’t contain the same bloat-inducingsugar alcohol, sorbitol, that prunes do. figs are another good choice. beat stomach bloating with these daily habits. yogurt. yogurt and kefir contain probiotics, whichhelp maintain a health balance of gut bacteria. probiotics are little microorganisms thatbreak down fiber. “when you suddenly have more microbes ‘eating’the fiber, that’s going to help things pass
more quickly,†says mills. chia and flaxseeds. topping your yogurt or oatmeal with chia andflaxseeds is a laxative bomb (trust us: in a good way). these seeds are super high in fiber, whichhelps normalize the stool in size and shape, as well as a good source of omega-3 fattyacids, which play a role in easing inflammation. “you don’t think of our bowels as gettinginflamed, but if you have any issue like hemorrhoids, this might help,†says mills. these are other healthy yogurt toppers welove.
apples and pears. these fall fruits are packed with pectin,a type of fiber that stimulates the bowels and keeps things flowing regularly. these health benefits of apples are prettyastounding. broccoli and cauliflower. this duo contains a double whammy of bothsoluble and insoluble fiber, which helps solidify loose stools, lubricates the large intestineto promote the flow of waste, and may even play into colon health, says mills. citrus.
juicy fruits like oranges, grapefruits, lemons,and limes not only boast a high water content, which softens stools and reduces bloat, theyalso contain large amounts of bowel-stimulating pectin. “anything that is super juicy is great tokeep things moving,†says mills. sweet potatoes. the sweet potato is a superfood for a reason. sweet potatoes contain an array of laxativeaction nutrients, such as water, fiber, magnesium, and vitamin b6. they also keep the nervous system healthy,which plays a role in bowel movements.
by the way: do you know the difference betweensweet potatoes and yams? pumpkin. this low-carb, low-sugar wonder is packedwith fiber, critical to constipation relief. it also has potassium, a mineral that actsas an electrolyte to keep the digestive tract balanced. coffee. your morning cup of joe stimulates your brainand your bowels. caffeine gets things moving, but too muchcoffee can actually cause constipation, so be mindful of how much you’re drinking.
granola bars. granola bars and protein bars aren't foundin nature but they often contain chicory root fiber. “this is completely natural and can causepretty quick emptying,†says mills. saurkraut. if you need help going, try using sauerkrautas more than a condiment. this fermented cabbage is high in probiotics,which aid in the digestive process. cabbage before it becomes sauerkraut is alsogood because it contains fiber. you are watching: 15 must eat foods that arenatural laxatives.
please like, share and subscribe our channelfor more daily videos. thank you for watching. get lean, strong body wth 7 meat-free proteinsand boost weight loss. by lifebuzzfeed.com. get a lean, strong body—no steak, chickenor fish required. anyone who has ever tried to build a betterbody knows that protein plays a key role in weight loss, muscle building and recovery. while many people turn to foods like beef,fish and chicken to get their fix, relying on animal proteins alone isn’t the healthiestway to meet the day’s requirement—which is 46 grams for women and 56 grams for guys,in case you were curious.
in fact, consuming a diet rich in animal proteinand fat has been associated with chronic diseases like diabetes, cardiovascular disease andcancer. alternatively, most protein-packed meat alternativesare loaded with heart-healthy and disease-fighting nutrients that you can’t get from your basicburger or chicken breast. what’s more, cutting back on meat can benefitthe planet, too. eating just one plant-based meal a week savesover 130 gallons of water, 2.5 pounds of carbon dioxide emissions and a whopping 24 squarefeet of land! not sure what meat-free protein options tomix into your weekly diet? 1.
beans. protein payoff: 1/2 cup, 109-148 calories,7-10 grams of protein beans are good for more than just your heart. they’re loaded with proteins, antioxidants,vitamins and minerals that can benefit your brain and muscles, too. not to mention, they digest really slowly,which can help you feel fuller, longer, and fuel weight loss efforts without causing feelingsof deprivation. look for easy-to-use, pre-cooked bpa-freevarieties that come in a pouch or a box. add them to soups and salads or mix them withbrown rice and steamed vegetables to create
a hearty—yet healthy—dinner. big into snacking? mix black beans with some salsa and corn,and serve with some whole grain crackers in place of your favorite packaged dip. just make sure you slip them into your diet! eating beans is one of the 10 daily habitsthat blast belly fat. 2. sprouted whole grain breads. protein payoff: 2 slices, 160-200 calories,8-12 grams of protein
this nutrient-dense bread is loaded with folate-filledlentils and good-for-you sprouted grains and seeds like barley and millet. reinvent lunch time with a veggie and proteinpacked sandwich overflowing with wholesome nutrients. here’s how to make it: on two slices ofsprouted whole-grain bread combine tahini-free hummus (also one of the best snack foods),avocado slices, roasted red peppers, cucumbers, onions, spinach and tomatoes. kitchen reserves running low? opt for the classic—but always delicious—peanutbutter and banana sandwich.
the creamy, sweet treat is a protein-packedcrowd pleaser. 3. teff. protein payoff: 1/4 cup, 180 calories, 7 gramsof protein this nutty-flavored gluten-free grain maybe small, but it packs a mighty nutritional punch! it’s loaded with fiber, essential aminoacids, calcium and vitamin c—a nutrient not typically found in grains. to reap the benefits, trade your morning oatmealin for a protein-packed teff porridge.
combine a half cup of teff with one a halfcups of water and a pinch of salt in a medium saucepan. let it come to a boil before turning the heatdown to low and letting it simmer for 15 to 20 minutes. remove from heat and top with apples, cinnamonand a dollop of natural peanut butter. 4. spinach. protein payoff: 1 cup (cooked), 41 calories,5 grams of protein popeye's favorite veggie is a great sourceof not only protein, but also vitamins a and
c, antioxidants and heart-healthy foliate. one cup of the green superfood has nearlyas much protein as a hard-boiled egg—for half the calories. looking to get the biggest nutritional bangfor your buck? be sure to steam your spinach instead of eatingit raw. this cooking method helps retain vitaminsand makes it easier for the body to absorb the green’s calcium content. add a handful to soups, omelets, pasta dishesand veggie stir-fries, or simply steam it and top with pepper, garlic, olive oil anda squeeze of lemon.
and don't feel like you have to double downon the greens. spinach is one of the 10 greens healthierfor you than kale. 5. triticale. protein payoff: 1/2 cup, 323 calories, 12grams of protein while you may have never heard of this heartywhole grain before, it may become your new favorite. this wheat-rye hybrid packs 12 grams of proteinper half cup, and is also rich in brain-boosting iron, bloat-busting potassium, magnesium andheart-healthy fiber.
use triticale berries in place of rice andmix it with soy sauce, fresh ginger, cloves, shiitake mushrooms and edamame to make a healthy,asian-inspired dish. if you prefer to firing up the oven to usingthe stove, use triticale flour in place of traditional flour in your baking. 6. quinoa protein payoff: 1 cup, 222 calories, 8 gramsof protein this versatile, gluten-free seed is loadedwith protein and all nine essential amino acids that the body needs for growth and energy.
it’s also a good source of potassium, fiber,iron and magnesium, which may help control type 2 diabetes by keeping blood sugar levelsstable. use quinoa as a base for a hot breakfast cerealin lieu of oatmeal, add it to soups and salads or make a creative snack by popping the seedsover the stove like popcorn. 7. peanut butter. protein payoff: 2 tablespoons, 191 calories,7 grams of protein this creamy spread is downright addictive. while eating too much peanut butter can wreakhavoc on your waistline, a standard two-tablespoon
serving provides a solid dose of muscle-buildingprotein and healthy fats. according to a 2014 study published in theamerican journal of clinical nutrition, consuming peanuts can prevent both cardiovascular andcoronary artery disease—the most common type of heart condition. look for the unsalted, no sugar added varietieswithout hydrogenated oils to reap the most benefits. if you’re tired of plain old pb and j sandwiches,try stirring the spread into hot oatmeal, smearing it on fresh produce, or blendingit into your post-workout smoothie. you are watching: get lean, strong body with7 meat-free proteins and boost weight loss.
by lifebuzzfeed.com. why good night sleep is important for yourhealth. a good night’s sleep is incredibly importantfor health. in fact, it is just as important as eatinghealthy and exercising. unfortunately, the western environment isinterfering with natural sleep patterns. people are now sleeping less than they didin the past, and sleep quality has decreased as well. here are 10 reasons why good sleep is important. poor sleep can make you fat.
poor sleep is strongly linked to weight gain. people with short sleep duration tend to weighsignificantly more than those who get adequate sleep. in fact, short sleep duration is one of thestrongest risk factors for obesity. in one massive review study, children andadults with short sleep duration were 89% and 55% more likely to become obese, respectively. the effect of sleep on weight gain is believedto be mediated by numerous factors, including hormones and motivation to exercise. if you are trying to lose weight, gettingquality sleep is absolutely crucial.
bottom line: short sleep duration is associatedwith a drastically increased risk of weight gain and obesity, in both children and adults. good sleepers tend to eat fewer calories. studies show that sleep deprived individualshave a bigger appetite and tend to eat more calories. sleep deprivation disrupts the daily fluctuationsin appetite hormones and is believed to cause poor appetite regulation. this includes higher levels of ghrelin, thehormone that stimulates appetite, and reduced levels of leptin, the hormone that suppressesappetite.
bottom line: poor sleep affects hormones thatregulate appetite. those who get adequate sleep tend to eat fewercalories than those who don’t. good sleep can improve concentration and productivity. sleep is important for various aspects ofbrain function. this includes cognition, concentration, productivityand performance. all of these are negatively affected by sleepdeprivation. a study on medical interns provides a goodexample. interns on a “traditional schedule†made36% more serious medical errors than interns on a schedule that allowed more sleep.
another study found short sleep can negativelyimpact some aspects of brain function to a similar degree as alcohol intoxication. good sleep, on the other hand, has been shownto improve problem solving skills and enhance memory performance of both children and adults. bottom line: good sleep can maximize problemsolving skills and enhance memory. poor sleep has been shown to impair brainfunction. good sleep can maximize athletic performance sleep has been shown to enhance athletic performance. in a study on basketball players, longer sleepwas shown to significantly improve speed,
accuracy, reaction times, and mental wellbeing. less sleep duration has also been associatedwith poor exercise performance and functional limitation in elderly women. a study of over 2,800 women found that poorsleep was linked to slower walking, lower grip strength, and greater difficulty performingindependent activities. bottom line: longer sleep has been shown toimprove many aspects of athletic and physical performance. poor sleepers have a greater risk of heartdisease and stroke. we know that sleep quality and duration canhave a major effect on many risk factors.
these are the factors believed to drive chronicdiseases, including heart disease. a review of 15 studies found that short sleepersare at far greater risk of heart disease or stroke than those who sleep 7 to 8 hours pernight. bottom line: sleeping less than 7-8 hoursper night is linked to an increased risk of heart disease and stroke. sleep affects glucose metabolism and type2 diabetes risk/ experimental sleep restriction affects bloodsugar and reduces insulin sensitivity. in a study of healthy young men, restrictingsleep to 4 hours per night for 6 nights in a row caused symptoms of pre-diabetes.
this was then resolved after 1 week of increasedsleep duration. poor sleep habits are also strongly linkedto adverse effects on blood sugar in the general population. those sleeping less than 6 hours per nighthave repeatedly been shown to be at increased risk for type 2 diabetes. bottom line: sleep deprivation can cause pre-diabetesin healthy adults, in as little as 6 days. many studies show a strong link between shortsleep duration and type 2 diabetes risk. poor sleep is linked to depression. mental health issues, such as depression,are strongly linked to poor sleep quality
and sleeping disorders. it has been estimated that 90% of patientswith depression complain about sleep quality. poor sleep is even associated with increasedrisk of death by suicide. those with sleeping disorders, such as insomniaor obstructive sleep apnea, also report significantly higher rates of depression than those without. bottom line: poor sleeping patterns are stronglylinked to depression, particularly for those with a sleeping disorder. 8. sleep improves your immune function.
even a small loss of sleep has been shownto impair immune function. one large 2-week study monitored the developmentof the common cold after giving people nasal drops with the virus that causes colds. they found that those who slept less than7 hours were almost three times more likely to develop a cold than those who slept 8 hoursor more. if you often get colds, ensuring that youget at least 8 hours of sleep per night could be very helpful. eating more garlic can help too. bottom line: getting at least 8 hours of sleepcan improve immune function and help fight
the common cold. 9. poor sleep is linked to increased inflammation. sleep can have a major effect on inflammationin the body. in fact, sleep loss is known to activate undesirablemarkers of inflammation and cell damage. poor sleep has been strongly linked to long-terminflammation of the digestive tract, in disorders known as inflammatory bowel diseases. one study observed that sleep deprived patientswith crohn’s disease were twice as likely to relapse as patients who slept well.
researchers are even recommending sleep evaluationto help predict outcomes in sufferers of long-term inflammatory issues. bottom line: sleep affects the body’s inflammatoryresponses. poor sleep is strongly linked to inflammatorybowel diseases and can increase the risk of disease recurrence. 10. sleep affects emotions and social interactions sleep loss reduces our ability to interactsocially. several studies confirmed this using emotionalfacial recognition tests.
one study found that people who had not slepthad a reduced ability to recognize expressions of anger and happiness. researchers believe that poor sleep affectsour ability to recognize important social cues and process emotional information. take home message. along with nutrition and exercise, good sleepis one of the pillars of health. you simply can not achieve optimal healthwithout taking care of your sleep. you are watching: why good night sleep isimportant for your health.
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