A nutritional survey found that about 95% Americans do not meet their recommended daily intake (RDI) of fiber. The RDI of fiber ranges from 21-38 grams, depending on your age and gender. Most people have a lot of room for improvement on this nutrient, which plays an essential role in regulating bowel movements, nurturing the gut, and filling you up. In this article, we detail easy ways to add more fiber to your diet. 

Try Chickpea Pasta

It’s hard not to love pasta, especially because you can usually throw a recipe together in 30 minutes or less. The unfortunate reality is that most people use jarred sauce (full of sodium) and boxed pasta enriched with poor quality ingredients. Instead of feeling tired and bloated, consider switching to chickpea pasta to increase your fiber intake. Two ounces of chickpea pasta (about one cup of noodles) offers eight grams of fiber, which is a major increase from two grams of fiber from regular pasta. Chickpea pasta also has twice the protein content as regular pasta and it’s gluten-free!

Add Lentils To Grain Bowls

You can easily customize grain bowls, but a lot of people like to use rice as the base. Rice, even brown rice, is not the best source of fiber. One cup of brown rice offers 1.6 grams of fiber, while a mere half-cup of lentils offers eight grams of fiber. If you enjoy rice, consider a lentil-rice mixture to enhance the fiber content of your grain bowl. Plus, a half-cup of lentils offers nine grams of protein, and a good portion of the fiber in lentils comes from prebiotics, which feed the probiotics in your gut. 

Blend Kiwis Into Your Smoothies

Kiwis have an incredible vitamin C content and they are bursting with antioxidants. They also contain fiber, with two kiwis offering four to five grams, depending on the size. Half of that fiber content, however, is concentrated in the skin. Most people do not enjoy snacking on fuzzy kiwi skin, though. In order to reap all the fiber benefits of kiwis, toss a couple whole kiwis into your smoothie. You won’t even taste the skin!

Eat Chia Pudding With Berries

Most dietitians agree that breakfast is the best meal of the day to load up on fiber-rich foods. In doing so, you will be full and energized until lunch, avoiding unnecessary snacking. Both chia seeds and berries contain a lot of fiber, despite their small size. A half-cup of raspberries and one tablespoon of chia seeds provide four grams of fiber, each. We have many chia pudding recipes available in our recipe section (click here) if you need some inspiration. 

Snack On Nuts And Figs

Each fig, depending on the size, generally provides one gram of fiber, and one serving of figs is roughly between three to five fruits. Pair those figs with a quarter-cup of almonds for four more grams of fiber and six grams of protein. That makes almonds and figs an ideal snack to give you a natural pick-me-up and fill you up between meals. 

Add Pears To Your Salads

Pears are sneaky fiber superstars, with one medium pear offering five to six grams of fiber. Can you enjoy pears as healthy snacks from time to time? Sure, but adding them to salads can give you a better fiber bang for your buck. Pair your pears with kale (one gram of fiber per cup) and other fiber-rich ingredients for a filling, lunchtime salad!

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Could we have posted another green smoothie? Yes. Will we post another green smoothie recipe in the future? Also, yes. Given that fall is in full swing, we wanted to take the road less traveled and provide you with a unique, seasonal smoothie. Although fig season is coming to a close, you can still snag a few before they disappear from supermarket shelves. They are great fall fruits chock full of sweet flavor and nutrients.

Once you take a sip of this fig smoothie, you’ll be reminded of the classic childhood snack, FigNewtons. The main difference is that this smoothie contains autumnal spices, and it is much healthier for you. No processed ingredients in this smoothie! It works great as a filling breakfast option, but you can also enjoy it as an afternoon snack, or post-workout beverage.

Because figs have a brief shelf life, you have to pick them properly. Fresh figs that are slightly soft will spoil within a week of harvesting. Once you purchase them from the grocery store, you have about three to four days to use them. Ideally, choose figs that are clean, dry, and smooth with unbroken skin. You want the fruit to be soft to the touch, but not mushy. Additionally, use your nose to smell a sweet or sour flavor. If the figs smell sour, they have already begun to ferment and spoil.

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What is one thing that most leafy greens have in common? They tend to have a slightly bitter flavor profile, which is why you incorporate other seasonings, fruits, or vegetables into the mix when preparing them. Some leafy greens, like spinach, have milder flavor profiles and don’t assert themselves in smoothies or salads. In the case of a bag of mixed greens, you often get a collection of greens that can exhibit peppery and bitter flavors. That’s why you need something sweet to balance your salad, making figs the perfect addition to a mixed green salad.

Figs have a rich, sweet flavor that is like a cross between raspberry and honey. The soft chew texture and fragrant aroma make them quite addictive, with some varieties being sweeter than others. Figs that ripen later in the season may even have a spicier or savory taste. Because of their complex flavor profile, figs make for excellent additions to sweet and savory dishes.

You can’t just have a salad of mixed greens and figs, though. The dressing has to be on point when you salad ingredient list is short. Liven up the parter with a slightly sweet apple cider vinaigrette that has mustard powder. It’s almost like a honey mustard dressing, only it’s cleanse-approved and free of preservatives, unhealthy fats, and added sugars. We hope you enjoy it! Oh, and if you can’t find fresh figs, feel free to incorporate dried figs into your salad, so long as they are free of preservatives and added sugars.

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Figs are popular fruits that date back to ancient times in the Middle East. They thrive in regions with mild winters around the world and are considered a backyard delicacy. There are thousands of varieties, given that figs were one of the first plants that humans cultivated. Since those times, people have used figs to help treat numerous health conditions. Figs may benefit the digestive, reproductive, endocrine, and respiratory systems, and this article aims to explore their other surprising health benefits.

What Are Figs?

The ficus tree, which bears figs, is a member of the mulberry family. Figs offer a uniquely sweet taste with a soft and chewy texture with edible seeds. Fresh figs perish easily, which is why drying them is a popular mode of preservation. They look like bulbous teardrops and are rich in natural sugars. In the days before refined sugars, ancient societies used figs as natural sweeteners. They are rich in antioxidants, potassium, complex carbohydrates, calcium, magnesium, and iron.

Throughout history, figs have been a staple of good health in many cultures. Although some of the health benefits are merely anecdotal, various studies prove that figs help the body in many ways. Continue reading and you may find that figs can take your health to the next level. 

May Support Blood Pressure

It’s no secret that the average American consumes too much salt and processed foods, which contributes to a higher risk of high blood pressure. Often times, eating a lot of sodium-rich foods can deplete potassium levels and create an imbalance. When you eat more potassium, you can help manage blood pressure naturally. One animal study found that fig extract was able to reduce blood pressure in animals with hypertensive readings. Figs are great sources of potassium, so consider adding them to your diet if you have high blood pressure.

May Prevent Cell Damage

The antioxidant profile of figs is quite impressive, according to several research studies. These studies were able to identify phytochemical compounds, including phenolic acids and flavonoids, in both fresh and dried figs. Darker figs have a higher antioxidant content than lighter figs, and they may contain more polyphenols than green tea. Researchers claim that antioxidants may prevent or minimize cell damage that free radicals cause. Free radicals are in environmental toxins, cigarette smoke, air pollution, and more. An overabundance of free radicals can damage cells, but consuming foods rich in antioxidants may prevent this from happening. 

May Improve Bone Health

Calcium and magnesium are two minerals that keep your bones healthy and strong. Figs happen to be excellent sources of both of these minerals. About a half-cup of dried figs contains as much calcium as a half-cup of milk. Figs also contain strontium, which is a compound that may contribute to healthier bones. A patented form of strontium is often prescribed to postmenopausal women to treat osteoporosis. 

May Improve Digestive Health

Some people consume figs to encourage a bowel movement. This is because they help to nourish the intestines and have mild laxative properties, due to the high fiber content. The fiber in figs has prebiotic properties, which feed healthy gut bacteria to promote a healthier microbiome. One study monitored people who had irritable bowel syndrome (IBS) with predominant constipation (IBS-C). The participants ate figs for four months in a controlled environment, and the study concluded that figs may alleviate IBS-C symptoms. 

May Have Anti-Cancer Properties

As we mentioned earlier, figs have an impressive antioxidant profile. An accumulation of free radicals in the body can increase the risk of developing cancer, as they damage cells. One research study identified several antioxidant compounds in figs that may fight cancer. The preliminary in-vitro study found that fig extracts exhibited powerful anti-cancer activity against breast cancer cells. More research is still necessary to determine if they are effective against other types of cancer. 

May Improve Sexual Health

There are certain plants that are naturally rich in aphrodisiac properties. There are many anecdotal reports about people consuming figs to increase arousal and sexual function. One animal study tested the aphrodisiac properties of figs, cinnamon, and earth smoke in rats. The rats received a mixture of these plants and experienced an increase in sexual activity. It was, however, difficult to determine exactly which of the three plants was responsible for the boost in sexual activity. More research is necessary to determine if figs improve sexual health in humans. That being said, many doctors recommend that men with erectile dysfunction consume figs to improve the condition. 

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Figs are some of our favorite summer produce items, but they rarely get the attention they deserve. They have an inherent sweetness, so they can withstand strong flavors like the balsamic vinegar in this recipe. Additionally, figs contain a variety of nutrients, including phosphorus, potassium, manganese, and vitamins A, B1, and B2. People consume more dried figs than fresh figs, but we hope to change your view of fresh figs with this recipe. It is not cleanse-approved, but it is a great post-cleanse recipe. Get your hands on fresh figs while they are in season!

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This is a healthy twist on those classic fig bars, but you don’t have to worry about sugars or unhealthy ingredients when you snack on these bites. They are gluten-free, paleo-friendly, and the perfect snack to power you through your cleanse.

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When things start to slow down in the bedroom, people naturally want to counteract the downward turn and reignite the passion. You can easily take action and kickstart your sex life by focusing on foods that function as aphrodisiacs. The foods in this article help spark the romance between you and your partner. Continue reading to see what’s on the menu.

Figs

Figs are sweet, succulent, and have been sexualized throughout history because they help to enhance libido. Both men and women can benefit from consuming figs because they are rich in amino acids, which help to improve sexual function. Some studies determined that figs are natural aphrodisiacs. Consume them dried or fresh to reap the benefits.

Spinach

Attention men: if you are failing to perform in the bedroom, spinach could be the right vegetable for you. The high magnesium levels help to increase blood flow by reducing blood vessel inflammation, which improves circulation. Guys who include spinach on their dinner plate can help increase blood flow to sexual organs for better performance in the bedroom.

Avocados

Has your sex life hit a dry spell? It’s time to add avocados to your diet because they help bring a fiery passion to the bedroom. Avocados are rich in vitamin B6, which helps to boost libido and put a little more pep in your step. Additionally, avocados contain vitamin E, a necessary antioxidant that promotes healthier blood flow to increase sex drive.

Pomegranates

In addition to the mood enhancing benefits, pomegranates contain powerful polyphenols that enhance blood flow to the heart. How does this help? Not only does this help you stay engaged in the passion for longer, but it also keeps you in the mood. If you haven’t noticed by now, healthy blood flow is necessary for late night fun to ensue.

Truffles

There is something enchanting about the musky scent of truffles. It’s weird, but studies show that this musk helps turn you on. The alpha-androstenol compound in truffles acts as a pheromone, which is the scent that humans detect on other humans, increasing attraction. Even though they are pricey, get your hands on some real truffles to get things going.

Chili Pepper

Isn’t it fitting that a spicy food made it on a list of foods that spice things up in the bedroom? Red chilies are known for their ability to boost metabolism, but they rarely get attention for their sexual benefits. Some of these benefits relate to the physical response that results from eating spicy food. Heart rate increases and you begin to sweat. Do you see where we are going with this?

Asparagus

Even though it makes your pee smell weird, asparagus is great for late night bedroom activity. The phallic shape of asparagus spears may have something to do with the aphrodisiac status. Asparagus contains vitamin B6, which helps increase arousal and contributes to more intense orgasms for men and women.

Strawberries

Strawberries are sexy, plain and simple, but they also taste great and benefit your health in more ways than one. They contain high levels of zinc, which helps you last longer in the bedroom. Zinc works to boost testosterone levels, which can improve sexual performance. Make sure to enjoy this healthy dessert before you get to the real dessert.

In conclusion, the foods you eat can either dampen or enhance libido. A poor diet can lead to numerous health complications, so it is best consume healthier foods for a healthier sex life. Erectile dysfunction, low sex drive, and vaginal dryness are all linked to poor diet, so eat the right foods to help improve sexual function.

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The changing of seasons brings new seasonal produce. Summer produce items are some of our favorite produce items out there. Stone fruits (apricots, plums, peaches, and nectarines) are the best during the summer because they are so plentiful. There are also a lot of other fruits and vegetables you should buy on your grocery runs. You can even head to the farmers markets for the freshest varieties. Check out the best summer produce items below.

Apricots

Apricots have been shown to improve heart health, strengthen bones, improve metabolism, and treat anemia. They are rich in fiber and are, therefore, good for smooth bowel movements. The impressive health benefits of apricots are due to the high vitamin content, including vitamins A, C, K, E, and niacin. Apricots are also rich in potassium, copper manganese, magnesium, and phosphorous.

Cantaloupe

Cantaloupe is a rich source of vitamin A, vitamin C, potassium, folate, and the micronutrients copper, iron, and zinc. This summertime melon is naturally low in sodium and contains some dietary fiber and calcium.

Cherries

Cherries possess an anti-cancer compound, called ellagic acid, and are high in vitamins A and C. They also contain biotin, potassium and have antibacterial, antioxidant, anti-cancer, and anti-inflammatory properties. Also, eating cherries may help boost melatonin levels in your body, which can improve sleep quality.

Figs

Figs contain a plethora of beneficial nutrients, such as vitamin A, vitamin B1, vitamin B2, phosphorous, manganese, sodium, potassium, and chlorine. These fruits exhibited an ability to lower cholesterol, control diabetes, strengthen bones, and they are quite useful in treating various respiratory disorders like whooping cough and asthma. They also work to combat indigestion.

Cucumbers

Cucumbers contain vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, folate, vitamin C, Calcium, iron, magnesium, phosphorus, potassium and zinc. Who needs a multivitamin? Plus, they help to keep you hydrated because they are more than 90% water.

Watermelon

Watermelons have antibacterial and anti-cancer properties, vitamins A and C, iron, and potassium. Watermelon has been shown to reduce inflammation, improve digestion, and improve athletic performance. Watermelon also contains lycopene, which may benefit bone and heart health.

Celery

A great low calorie food, celery also makes a great juice ingredient that goes well with both fruits and other vegetables. The high levels of silicon in celery are beneficial for joints, bones, arteries, and connective tissues. Experts say that chomping on a stalk of celery is just as good for your teeth as brushing them. Who knew!

Onions

Onions contain a naturally occurring chemical, which has been found to promote bone health and reduce the risk of osteoporosis. They also contain high levels of quercetin, an antioxidant that helps lessen free radical damage. Red onions can also help to lower blood sugar levels, due to their trace amounts of quercetin.

Summer Squash

Squash is an important source of many nutrients, including vitamin C, magnesium, and other antioxidant compounds. These vitamins and minerals are important antioxidant components, which help to neutralize free radicals throughout the body. Squash has been shown to boost the immune system and improve lung and heart health. It is also a good source of B-vitamins, which are essential for regulating metabolic activity.

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It’s nice to wake up and have breakfast ready for you to eat. That’s what these overnight oats are for! It only takes about 5 minutes to prep them, and then you stick them in the fridge overnight to have a tasty and nutritious breakfast the next morning.

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When it comes to the foods you eat, the time at which you eat them can dictate how the body responds. Eating a particular food item too late in the day may lead to weight gain, but eating that same food item for breakfast may improve your digestive health. Optimal health starts with high-functioning digestive system, which is why we did some digging into Ayurvedic teachings.

We believe that natural foods and herbal supplements can have an extremely positive impact on overall health. By eating foods that are naturally suited for your body, i.e. fresh fruits, vegetables, and nuts and seeds, you establish healthy digestion and absorb nutrients more efficiently. Eat wisely by not consuming foods like meat, meat products, dairy products, processed foods, fried foods, added sugars, or genetically modified foods. In other words, our bodies weren’t designed to eat genetically engineered or antibiotic-laden foods, so avoiding them can keep you healthy.

Eat quality foods that are a little juicy or oily to improve digestion and nutrient absorption. Extra virgin olive oil or coconut oil are both great to use for healthy digestion. Listen to your body and feed it what it needs, but don’t overeat. Eating the right sized portions (no bigger than two fists combined) can help you stay at a healthy weight too!

Now, the foods you eat can do you good or bad, depending on when you eat them. First off, eating very late at night isn’t beneficial because it can be hard on the digestive system. The body is sensitive, which is why we’ve detailed what times you should eat some very common foods. Employ these food times into your diet and you’ll be on your way to a healthy digestive system.

Bananas

This potassium-rich fruit is best consumed at lunch, believe it or not. It can improve your skin health and boost the immune system, whereas eating bananas at night can disturb digestion and lead to excess mucus formation.

Potatoes

A lot of people like to eat potatoes for dinner, but their calorie content can lead to weight gain. It is beneficial to eat potatoes for breakfast because their healthy starch can lower cholesterol and your body can better absorb the nutrients.

Oranges

Oranges are a great way to get vitamin C in your diet. Eating them at breakfast, however, can cause stomach irritation and gastritis. Oranges are best eaten as snacks because they can boost your metabolism and improve digestion.

Apples

An apple away keeps the doctor away. The fine print should be, “if you eat the apple at the right time.” Apples are great to eat for breakfast because they are rich in fiber and contain pectin, which lowers blood sugar and cholesterol levels. On the other hand, pectin is hard to digest at night and it increases stomach acid.

Tomatoes

Believe it or not, tomatoes are actually best eaten at breakfast time. Their antioxidants help improve digestion and help speed up metabolism. Eating tomatoes for dinner, however, can cause stomach swelling.

Rice

Rice is a staple food in many cultures, but is it doing the body any good if eaten at dinner? The answer is no. Eating rice at dinner can lead to weight gain, which is why it is best to eat rice for lunch. Your metabolism is functioning at its best during the day, allowing your body a chance to use up the carbs from the rice.

Dried Figs & Apricots

It is best to eat these dried foods in the morning around breakfast time, or as mid-morning snacks. They help boost your metabolism and speed up digestion, but night consumption can lead to indigestion or gas build-up. Remember: eating dried foods without sulfur is always the healthier option.

Nuts

Walnuts, almonds, Brazil nuts, or pecans are all great healthy fats, but you should eat them in the afternoon around lunchtime. Eating them at night can lead to weight gain, though.

Leafy Greens

When it comes time for dinner, it is best to eat leafy greens like Romaine lettuce, spinach, kale, or arugula because all of these are low in calories and rich in fiber. The fiber and protein content helps you feel full for a longer time than eating carbs like potatoes at dinner.

Bell Peppers

Bell peppers actually have more vitamin C than oranges and they have a metabolism-boosting compound that can promote weight loss. Eat bell peppers at night because the high vitamin C content can help combat built-up stress hormones from the day. You can even have these as a late afternoon snack with some hummus.

Other foods that are great to eat at dinner include onions, broccoli, garlic, and fermented vegetables.

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