5 Reasons To Replace One Meal With Smoothies

Written by: Emilyn Gil

5 Reasons To Replace 1 Meal A Day With Smoothies

Smoothies have become awfully versatile over the years. In addition to being a succulent dessert and a post workout slam, they are also quite the photogenic model on social media.
But a smoothie’s talents don’t end there! The benefits contained in that blended bundle of goodness are so tremendous, that it is encouraged to replace 1 meal a day with a smoothie. That’s right, swap the eggs and bacon with a delicious blended delight and watch the magic happen.

So what is the secret behind smoothie greatness? How can you improve your smoothie-making skills? What ingredients should you use to maximize your smoothie experience? Whether you’re new to smoothies and simply looking for the motivation to try, or you’re a smoothie master searching for some new ideas to blend with your own, you’ve come to the right place to get all your questions answered and more!

Why Drink Smoothies?

Maybe you’re comfortable with your eating habits. You like your granola, your sandwiches, your pastas and you have your occasional salad. Why switch it up now? Smoothies can improve your health, your lifestyle and overall well being. And that’s just the beginning. I could go on all day listing the advantages! However, as you probably don’t have all day to weed through all there is to know, I will limit myself to the top 5.

#1. Get Your Daily Requirement For Fruits And Vegetables In One Glass

Depending on your age and gender, you should be getting about 2 cups of fruits and vegetables a day. In today’s world full of fats, fried foods, salts, grains, meat, etc., achieving this goal can be harder than it seems.But it becomes a lot easier when you can mix and match a couple servings in the blender and let them slide smoothly down your throat. Fresh produce you don’t even have to chew through and you can check the fruits and veggies right off your daily list!

#2. Fast And Easy

We’ve all experienced kitchen disasters. Pork chops left long enough in the oven to bake to a blackened mess. Chicken soup so salty no amount of extra broth could save it. Carrot cake that’s a little more like carrot pudding than it was supposed to be. But when the whole point of a recipe is to be a mess of ingredients blended into a delicious meal, you really can’t go wrong! You chop, you throw the ingredients in, you press go and viola! You’re good to go.

#3. Promotes Weight Loss

Most meals typically hit high on the calorie intake scale. This is why replacing one meal a day with a fruit-and-veggie-filled smoothie is a great way to get all the needed vitamins, minerals and fats and keep things low on the calorie scale! Also, since your blender has already done half the work your body normally does during the digestive process, your body will thank you with a healthy digestive system and you can direct that extra energy towards other things!

#4. Improved Immune System

As much fun as it is to stay in all day watching Netflix from your pile of tissues, no one likes a cold. You can keep sicknesses at bay by strengthening your immune system with blended fruits and vegetables high in vitamin C. And the money you saved from not having to pay for cough drops and doctor visits can be used for your smoothie ingredients!

#5. Energy Supply

Food is fuel for the body. And the best kind of fuel is healthy carbohydrates, which you can get from the fruits and veggies in your daily smoothie!

Healthy carbohydrates can help regulate your energy as you need it throughout the day, which can help get rid of those mid-afternoon crashes.

Green Vs. Fruit Vs. Protein Smoothies

Now that we’ve talked about the benefits, lets get into the technicalities of a smoothie. No two smoothies are the same and each one speaks to specific needs. Some common smoothie types are green smoothies, fruit smoothies and protein smoothies.

Green Smoothies

Green smoothies are a combination of leafy greens and fruits. They are also generally dairy free with juice or water as the liquid base. A green smoothie is a great choice of daily blended delight, because dark, leafy greens are about the most healthy things you can find on earth. Although you can get your greens in salad form, you’re a lot more likely to consume those much needed portions when they can be sipped instead of crunched.

Fruit Smoothies

Fruit smoothies have a liquid base of water, juice or milk, mixed with – you guessed it – fruit! This smoothie can be a meal replacement or an afternoon energy boost, but most often it’s a tasty offering to satisfy that sweet tooth. If you’re looking for an smoothie for your daily routine, this may not be your best choice. Because fruits contain so much sugar, fruit smoothies can give you more than your wanted calories and also spike your blood sugar. But if you’re looking for a healthy dessert option, then a fruit smoothie is definitely the way to go!

Protein Smoothies

A protein smoothie is a blend of fruits and veggies high in protein. It’s also common to add a protein powder to give it an extra boost. This is a great option for a meal replacement, because protein is a lot of what your body looks for in a meal. A great time for a protein smoothie is right after a work out. Your body can use the help rebuilding muscles, which they need protein to do. Protein smoothies are also a great option right before bed and right after you wake up. Your body could put the protein to good use by building up for or recovering from those 8 hours without food!

How To Make The Perfect Meal Replacement Smoothie

Making a meal replacement shake is doable, but does require a little planning, just like most things in life. If you plan on drinking a shake instead of eating a regular meal, it is important to include the appropriate nutrients, including the proper amounts your body needs. Let’s talk about each nutrient individually…

Near the end I will give you a template for making your own shakes. I am all about EASE, because like you, I’m busy. Don’t worry, I’ve got your back. 🙂

Step One: Liquid

What do you want to use as liquid for your meal replacement shake? Good, old fashioned clean water is always an option! If the ingredients you add are flavorful and creamy enough, then sometimes water will do the job just fine. If you’re looking for something a little more dense than water, then we would suggest the following:

Almond milk. Preferably unsweetened. If you have some time on your hands, you can even make almond milk yourself!
Coconut milk. You can get this from a carton like almond milk or from a can. Go for unsweetened, with as few fillers and additional ingredients as possible. This is usually easier to find in canned coconut milk.Hemp milk. Seems to be trending these days and is a good, nutrient-rich option.
Flax Milk. Contains a similar nutrient ratio as almond milk and tastes just as good. Opt for unsweetened if possible.
Coconut water: Another great option that is rich with electrolytes and great for hydration.
How much liquid should you include in your smoothie? Generally 1-2 cups is plenty, but you can always add more if needed for consistency.

Step Two: Protein

Proteins are long chains of amino acids that make up 20% of your muscles, tissues and cells. There are 20 amino acids, nine of which are considered “essential” because the body cannot create them; they must be absorbed from the food you eat or supplemented.

There are many vegetables and seeds and even some fruits that contain all 9 essential amino acids. We consider the following three plant-proteins to be the most superior, nutrient-dense choices:

Pumpkin Seed Protein. Pumpkin seeds are one of the best sources of plant-based protein with 5 grams in just one ounce. They are also high in tryptophan, an amino acid that enhances serotonin, boosting your mood and mental health. Pea Protein. Pea protein is quickly becoming one of the most popular plant proteins among gym-goers and health-conscious folks. It contains all of the essential amino acids and several non-essentials as well. Pea protein has also been found to be beneficial for several bodily organs and is one of the best hypoallergenic proteins as it is both gluten and dairy free.

Quinoa Protein. Quinoa is a protein and nutrient-dense seed (not a grain at all!) that makes a great substitute for traditional grains. It is an excellent source of plant protein and is becoming more and more common in protein powders.
Organifi Complete Protein Powder. Organifi Complete Protein is our very own VEGAN, GLUTEN FREE, ORGANIC protein powder that doubles as a multivitamin! It’s creamy and delicious. We combined the best plant-based proteins with whole foods multivitamins and unique digestive enzymes. You won’t feel bloated with this stuff. It tastes delicious in smoothie and shake recipes and can even be made into pancakes and ice cream!
If you are replacing a meal with a smoothie, aim to include 15-20 grams of protein per serving.

Step Three: Vitamins And Minerals

Vitamins and minerals are important ingredients in any shake that will be replacing a meal. If you add a good amount of fruits, vegetables and leafy greens to your shake, then you should be in good shape. Consider choosing from the following:

Banana/frozen banana chunks
Mangoes
Pears
Avocados
Berries
Green apples
Spinach (good for those who don’t like bitter flavor)
Kale
Chard
Spring mix greens
Dandelion greens
Sprouts
Carrots
Cucumbers

These foods tend to work the best in a shake when compared to other fruits and veggies, but feel free to experiment as you like to find new flavors and textures.

Step Four: Healthy Fat

Fats are extremely important to a healthy diet! Healthy fats are a major fuel source for your body and are also the main way you store energy. You need fat to help you absorb other nutrients, like fat-soluble vitamins A, D, E and K as well as antioxidants. Fats are also used for cell structure and support healthy nerve, brain and heart function. Despite the 90’s craze (which was based on a myth) that taught you to avoid anything with fat, do NOT run away from fat! Instead, focus on filling your diet (and your meal replacement shake!) with healthy, energizing and remedying fat sources.

Is there a type of fat to avoid? Yes – TRANS FAT. This is an artificial fat found in fast foods, processed snacks/food and hydrogenated oils.

Here are several sources of good, healthy fats that you can and should include in your shakes/smoothies:

1 tbsp coconut oil
1 tbsp coconut butter
1 tbsp coconut cream
½ full fat coconut milk
½ cup raw or sprouted nuts and seeds (these will also boost the vitamin and mineral content of your shakes), soak nuts and seeds overnight for maximum nutrient potential and easier digestion
1-2 tbsp nut butters (preferably not peanut butter)
½ avocado
1-2 tbsp raw cacao
1 tbsp chia seeds
2 eggs (you can use egg whites or whole raw eggs if you’re really brave… always choose organic and cage-free)
Not only are these beneficial to your health, but they will also make your shakes and smoothies more flavorful and creamy!

Step Five: Carbohydrates/Fillers

Most of these extra carbohydrates can be added to your shakes raw, but if you want to aid digestion and make the ingredients easier to blend, then prepare them as follows:

Berries: Frozen or fresh
Bananas: The more ripe they are, the more sweet they will taste in your shake
Sweet Potatoes: Steam for 10 minutes or bake as usual and let cool in the fridge
White Beans: Use rinsed BPA-free canned beans or take dry beans and cook as directed
Gluten-Free Oats: Soak in the liquid you will use in your shake overnight and add to the blender together
Meal Replacement Smoothie Template

The following will make 1 serving of an appropriate meal replacement DIY shake/smoothie:

1-2 cup liquid
1 cup fruit and vegetables
1 tbsp sweetener (raw honey, maple syrup)
½ cup raw or sprouted nuts and seeds OR 1-2 tbsp nut butter
1 serving healthy fat (see list above)
1-2 servings pea protein or quinoa (as label directs)
1-2 cups leafy greens
Extra carbohydrate/filler (OPTIONAL)
You can experiment with different combinations to see what tastes the best to you. I like to find several different versions that I like so I can rotate them throughout the week.

Smoothie Recipes By Ailment

And just to make things EVEN EASIER, I’ve compiled some smoothie ingredients and recipes that are even more specific to your needs. For each category, I’ve listed the best ingredients for the smoothie type and included a recipe putting those ingredients to work.

Smoothie For Weight Loss

Ingredients to use for weight loss:

Bananas
Avocados
Yogurt
Berries
Spinach
Apricots
Chia Seeds
Beets
Green Machine Smoothie

1 kiwi
1 banana
¼ cup pineapple
2 celery stalks
2 cups spinach
1 cup water
Smoothie For High Blood Pressure

Ingredients to use for high blood pressure:

Blueberries
Spinach
Kale
Collards
Romaine Lettuce
Flax Seeds
Raspberries
Blackberries
Strawberries

Blueberry Heart-Healthy Smoothie

1 cup frozen blueberries
1 ripe banana
1 cup plain nonfat yogurt
1 cup spinach

Ingredients to use for energy:

Honey
Banana
Mulberries
Oats
Cashews
Almonds

Energizing Smoothie

1 frozen banana
1 cup mulberries
1 cup kale
1 tbsp dried lavender
1 cup apple juice
1/2 cup rolled oats
1/4 cup raw cashews
1 tsp lucuma powder
1 tsp vanilla extract
Smoothie For Hangover

Ingredients to use for a hangover:

Coconut Water
Blueberries
Bananas
Avocados
Spinach
Pumpkins
Yogurt
Citrus Fruits
Oats

Hangover Smoothie

1 cup blueberries, frozen
1/2 small banana
1 tbsp chia seeds
1/2 cup non-fat plain yogurt
1/2 cup coconut water

Smoothie For Diabetes

Ingredients to use for diabetes:

Low-fat Milk
Greek Yogurt
Carrots
Strawberries
Apples
Sweet Potatoes
Grapefruit
Oranges
Lemons

Superfood Smoothie

3/4 cup almond milk
1/2 cup blueberries
1/3 cup strawberries
1/2 avocado
1 tsp flax seed
1/2 cup spinach
1/2 cup plain yogurt
Smoothie For The Flu

Ingredients to use for the flu:

Cayenne Pepper
Ginger
Oranges
Lemons
Coconut water
Limes
Blueberries
Cherries
Cranberries

Flu-fighter Smoothie

2 medium oranges, peeled
2 tbsp fresh lemon juice
1 tsp grated ginger
1-3 tsp pure maple syrup
3-5 ice cubes
Pinch of cayenne pepper (optional)

Smoothie For When You’re Sick

Ingredients to use for when you’re sick:

Cayenne Pepper
Chili Powder
Ginger
Citrus Fruits
Strawberries
Cantaloupe
Apricots
Oranges

Sick-Day Smoothie

1 cup warm ginger tea
1 small orange, peeled
1/2 lemon, peeled
1/2 lime, peeled
1 tsp coconut oil
1 clove garlic, minced
1 small piece of fresh ginger
A dash salt
2 tbsp honey

Smoothie For Pregnancy

Ingredients to use for when you’re pregnant:

Spinach
Collard greens
Strawberries
Beets
Sesame Seeds
Flax Seeds
Pears
Carrots
Chia seeds
Walnuts
Pineapple

Mom And Baby Smoothie

1/2 cup peaches, peeled and sliced
1 cup low-fat vanilla frozen yogurt
1/4 cup mango juice
1/2 tsp grated fresh ginger
Smoothie For When You Have Diarrhea

Ingredients to use for diarrhea:

Yogurt
Flax Seeds (ground)
Cinnamon
Dairy-free milk
Berries
Banana
White grape juice
Ginger
Celery
Apricots
Plums
Prunes
Spinach

Stomach Soothing Smoothie

1 cup oat milk
1/2 cup oats
1/4 cup raspberry kefir
1 frozen banana
1/4 tsp cinnamon
2 tbsp plain yogurt

Smoothies For Exercise

Smoothies are great for before and after a work out. They’re easy to make, soft on the digestive system, offer a great way to get the protein you need to build your muscle back up and the carbs you need to keep your energy soaring and antioxidants to help with any inflammation or cell damage. They’re also great for weight loss, because smoothies can fill you up without giving you too many calories.

More Smoothies For Weight Loss

Almond Banana Joy

1 large ripe banana peeled and frozen
3/4 cup unsweetened almond milk
1 tbsp unsweetened almond butter
1 tbsp chia seeds

Blue Banana Yum

1 egg beaten, scrambled and cooled
1 ripe banana peeled and frozen
1/2 cup fresh blueberries
1/2 cup frozen red grapes
3 large ice cubes
1 cup unsweetened almond milk
1/4 cup orange juice
1/8 tsp to 1/4 ground cinnamon

Peach Almond Bliss

1 1/2 cups peaches
1 cup almond milk
1 (5.3 oz) greek yogurt – mango, peach, strawberry or coconut
1 ripe banana
1/2 cup oats
1/2 cup cold water

Best Smoothies For Before A Workout

Green Glee

1 1/2 cups skim milk
2 cups kale stems and leaves
1 kiwi fruit peeled
1 tbsp smooth unsalted peanut butter
1 tsp agave nectar, honey or maple syrup
Pre-Workout Smoothie

3/4 cup skim milk
1 tsp vanilla extract
1/2 cup plain low-fat yogurt
1/4 cup quick-cook oats
1 tbsp ground flaxseed
1 tsp unsweetened cocoa powder
Dash ground cinnamon
1 small banana preferably frozen
Best Smoothies For After A Workout

Papaya Pleasure

1 ½ cups papaya, chilled and cut into chunks
1 cup ice
½ cup nonfat plain Greek yogurt
2 tsp fresh ginger, peeled and chopped
Juice of half a lemon
1 tsp agave nectar or honey
Leaves from one sprig of mint

Pineapple Papaya Heaven

1 cup pineapple juice
2 tbsp white chia seeds
1 cup fresh papaya cubes
1/2 cup peeled cucumber
1/2 small Serrano pepper, stemmed
1 1/2 tsp lime juice
1 1/2 tsp pistachio or avocado oil
1 tsp peeled, grated fresh ginger
1/8 ts sea salt

Smoothie Bowl Recipes

A smoothie bowl is basically what it sounds like. A smoothie served in a bowl and eaten with a spoon due to the thicker consistency. It is also commonly served with toppings such as seeds, nuts, oats, or fruit slices. Smoothie bowls are a bonus, because rather than quickly gulping them down, you can take more time to enjoy them and the thickness of it can help you to feel more full afterward.

Acai Berry Smoothie Bowl

1 packet of frozen organic acai berry pulp
2 heaping handfuls of spinach
1 frozen banana
½ cup coconut milk
2 tbsp of chia seeds
Dash of cinnamon
Ice as needed to thicken

Beet And Cranberry Smoothie Bowl

1 small beet – peeled and roughly chopped
1 frozen banana
1/2 avocado
1 cup frozen cranberries
3-4 Medjool dates
2 tsp camu camu powder
1-1 1/2 cups almond milk

Green Smoothie Bowl

1 cup kale
1 cup romaine lettuce
1 handful ice (more as needed)
1-2 stalks of celery, chopped
½ apple
1-2 frozen bananas
½ cup coconut water
¼ cup cucumber, chopped
1 tbsp of cilantro
1 tbspof parsley
Juice of ½ lemon
1 brazil nut

Frequently Asked Questions

How Long Are Smoothies Good In The Fridge?

A. Smoothies are always best fresh. However, if you are wanting to store it and you do it correctly, it can be stored up to 24 hours. The best way to keep a smoothie at its best for this amount of time is to store it in an airtight container, like a mason jar. Filling the container to the very top and minimizing the amount of air inside will help keep the nutrients from oxidizing.

Q. How Much Smoothie Should I Drink?
A. Generally, adults should drink 4 cups of smoothie a day, or 32 ounces. However, this can also depend on whether you’re having the smoothie as a snack, a dessert, or a meal replacement. Sweet and sugary smoothies should be kept to a minimum (just to keep your sweet tooth away from other less healthy treats!). Meal replacement smoothies should have 400-500 calories to keep you full and energized.

Q. How Many Meals Can I Replace With A Smoothie?

A. Although smoothies are amazing meal replacements, it is also important to provide your body with solid meals. Unless you’re planning on doing a smoothie cleanse, replacing one meal a day with a smoothie should be just the right amount!

Q. Why Would I Do A Smoothie Cleanse?

A. A smoothie cleanse is a great way to lose some pounds, increase your energy, find mental clarity and improve overall health.

Q. Why Drink A Smoothie For Breakfast?

A. Popular breakfasts of cold cereal, or hash browns and eggs are high in sugar and cholesterol. Swapping these out for a well balanced smoothie is just what you need to start you day off correctly

Q. How Long Should I Blend My Smoothies?

A. No two blenders are the same, so unfortunately there isn’t a universal blending time for the perfect smoothie texture. Some blenders have “smoothie,” “shake” or “puree” options, all of these are acceptable. If your blender doesn’t have any buttons or settings, 1-3 minutes is a pretty safe bet. It also depends on how you personally like your smoothie. If you don’t like to chew the occasional chunk, you may want to blend it longer.

Q. Do Smoothies Have Any Side Effects?

A. Some may experience side effects when drinking smoothies, such as cravings, sugar spikes, or muscle loss. However, most of these side effects are direct results from not making balanced smoothies. As long as you are using the correct ingredients and making smoothies that are fitting for your needs, most side effects can be avoided.
Conclusion

Smoothies. Aren’t they just incredible? They’re your remedy, energy boost, work out buddy, meal replacement and all in less than 10 minutes of tossing and blending! So what are you waiting for? Pull out your ingredients, dust off your blender and get sipping!

Remember, we’re in this together.

Removing Toxins From Your Body


Detox

We ask every guest coming to Hippocrates to arrive without any synthetic chemicals in their possession, especially in their personal care products. Their first step in the healing process is to remove as many toxins from their body as possible to allow the organs and immune system to operate most efficiently. These toxins are most often embedded in the cell structure of the body, so we must rebuild the body to introduce healthy cells to regenerate health, and that means first initiating a detoxification regimen.

All of us should consider undergoing detoxification as a process for maintaining health. A juice fast one day a week would be helpful. Exercise, colon cleanses, and eating pure, natural, organic food also help. Having a detox strategy for yourself and those you love is a survival mechanism that can help to maintain good health and maybe even prevent premature death.
Each aspect of the detox program is equally important. If you are constipated, colon cleansing should be your first step. If you have poor digestion or you have a cold, fasting might be the most important first step. Exercise that works up a sweat can effectively remove some toxins from the body via perspiration.

As far as supplements, chlorella is at the top of the list for detox. It is the most effective of the green algae in taking out heavy metals and radiation from the body, as it has a mineral complex that magnetizes toxins, which acts as a sponge to soak them up. When my wife and I were in Russia, we used a combination of chlorella and chlorophyll to help rid radioactivity from people who were exposed to it during the Chernobyl disaster. Russian research scientists told us this proved to be the most effective detox.
Following chlorella on the list of important detoxifiers is capsicum, the extract of cayenne pepper, which increases circulation and warms up the body, causing us to perspire. Capsicum positively influences cardiovascular health.

Garlic is next on the list, as it is most effective at killing microbes and eliminating them from the body. It also helps rid the body of mold and fungi. Edible green clay can be effective in ridding the body of poisons. Equally important is consuming large amounts of organic cruciferous vegetables, because the sulfur they contain can attract and remove poisons and mutagens from the system.

Article by Brian Clement, PhD, LN

Detoxification Yields Unexpected Benefits

Having been an Olympic gymnast and recreational athlete, I have always been conscious about my body and my overall health. Over the last twenty years, I have often chosen to spend my vacations at health spas. Hippocrates turned out to be much more than a health spa. My experience at this unique healing institute surpassed all my expectations.
My primary goal in attending the program was to learn how to thoroughly detoxify my body, purify my mind, and transform the quality of my life. At first I found it overwhelming, and the lifestyle changes were challenging. But as I immersed myself fully in the wheatgrass and juice therapies, organic living food, colon cleanses, far-infrared sauna, exercise, and other detox therapies, it became much easier.

At the end of three weeks, I felt energized, empowered, and transformed. Since then, my eyesight has improved, and I find that it is much easier to maintain my ideal weight. My participation in the Hippocrates Program was one of the most rewarding experiences of my life, equivalent to my participation as a gymnast in the XIVth Olympiad in London in 1948.

—Rose Voisk, New York

Does Fat Make You Fat?

Article by Anna Maria Clement PhD, LN

Today, farms produce twenty percent more food than the entire global population of 7.5 billion people require. In countries with the highest standard of living, like the United States, forty percent of food is wasted by non-consumption while more people than ever are overweight, obese and morbidly obese. Our children suffer from this emerging crisis more than we do.

Frightening global trends reveal that people are eating emotionally, sparked by their stressful lifestyle. High-speed living combined with fast-food choices are a lethal combination for both individual and societal health. When taken to the extreme, disorders like anorexia and bulimia arise. Eighty-five percent of the people suffering these maladies (5 million in the US alone) endured some form of psychological concern during childhood with the most common being anxiety, social phobia and post-traumatic stress. Internationally, the ratio is a shocking five women to one male suffering from these acute disorders.

The future wellness of society looks grim due to the multinational food companies’ greed and lack of compassion. These ruthless companies have poured chemically latent genetically modified, high-sugar, low-nutrition and synthetic, opiate enriched products into the marketplace. There are a plethora of reasons for weight gain. Eating foods with little nutrients that are high in fat and sugar, a lack of exercise, stress and the absence of healthy fats, all combine to put on pounds. Stress factors such as the American workaholic culture— where fifty five percent of workers do not take vacations— is a pinnacle example of how we literally run ourselves into the ground. Our reptilian brain (first evolving 500 million years ago) primarily works in encouraging reproduction fight or flight response and, or complete shutdown, producing individuals in our high-speed societies that perpetually run their bodies under high intensity stress. This single factor is a major increase in weight gain. Over-and under-eating, fast-food consumption and absence of movement and exercise, pile up added unhealthy weight.

In the U.K, weight problems were investigated, researched and published in the British Journal of Medicine, expos-ing that the main culprit is genetically modified fructose consumption contained in junk foods, especially soda. In the United States more than 1/3 of the adult population is obese (more than 5% morbidly). In the UK, more than ¼ of the adults is obese (2% morbidly). Children that are obese in both nations border around 20%. This data comes from the World Obesity Organization.

Under normal conditions, when an infant is born their first and foremost food is mother’s milk. Their small bodies are, in great part, brown fat, which is supported and nurtured by the cholesterol from the mother. This extraordinary food contains an enzyme that helps to break down and utilize this cholesterol in the process of growth, energy and brain development. Our formula fed children begin their life with a major deficiency, weakening their overall anatomy and enhancing their vulnerability to diseases. This formula is, in great part, processed sugar that forces the child’s body into producing excessive white-fat; which sparks excessive weight and potential for obesity. We now know the overweight child’s anatomy is conditioned to produce weight, they will struggle throughout life to maintain balance.

Oleic Acid or Omega Fatty Acids are the major building blocks of the body, a source of energy and part of the membrane that surrounds cells within the system. These fatty acids are required for weight management. Vegetables oils that have been hydrogenated, so that oils would not spoil and become rancid, destroy essential fatty acids and increase cholesterol.

Animal meat consumption, including fi sh, generally contain 20x less omega 3 than algae and land based plants. You should be receiving these essential nutrients from them.

Mistakenly, fish has been falsely raised to a place of prominence: Fish like other animal based foods contain high saturated fats which feeds inflammation, excess weight and disease causing elements.
Sprouts and wild plants (edible weeds) are the best source of health building omegas. A century ago, soil was rich and crops were filled with health benefit ting omega oils. Today, wild plants mimic what all crops previously contained. For example: purslane (a weed) has 8x more omega 3 (alpha-linoleic acid) than cultivated plants.

These essential fatty acids are required for your body to maintain a healthy balanced weight. When consuming this high saturated fats, animal food diet, the body attempts to use these unwanted lipids, increasing weight.

A Kings College, London, England study concluded the following: “After 10 days of consuming McDonald’s ‘food,’ 1/3 of gut bacteria was gone. This increased inflammation potential in the intestines, which dramatically reduced serotonin which relaxes the muscles fiber throughout the body. In addition, this defect could lead to depression.” If you have yet to view the documentary “Super-Size Me” you may want to take the time to see how rapidly these poor choices of fare can destroy your health.

Unhealthy saturated fat consumption adds pounds by raising unwanted white fats throughout the anatomy.

White fat has 3 functions: Heat Insulation, Mechanical Cushioning, and Energy Source. In addition, it harbors body fat. Brown fat deposits use triglycerides to produce heat, synthesizes healthy building of omega 3, a net producer of DHA, and is central for weight control as it burns fat.

In addition, exercise and sleep can convert white fat into brown fat. A hormone (irisin) released from muscle cells form white fat into healthy brown fat. This process helps you burn unwanted weight. Your thyroid gland is also a powerful agent in the production of healthy body fat.

As the American Journal of Physiology Endocrinology and Metabolism states: “The effect of high animal diet on the hypothalamic pituitary adrenal axis is similar to chronic stress.”

Stress activates our fight or flight response, evolution created this so we could either run or defend ourselves quickly, raising cortisol levels which reduces leptin, the hormone that balances our appetite. This provokes us to continually be hungry, resulting in over consumption.

Belly fat, the most stubborn of all, as described by Dr.Lustig University of California, occurs when we are under constant pressure. The abdominal weight, close to the liver, has the ability to feed this organ providing extra energy.

The brain is composed of up to 60% fat and to maintain clarity and mental health, it requires daily intake of healthy essential fats (EFA).
Information is transmitted from nerve cell to nerve cell by chemicals called neurotransmitters. The effect of the neurotransmitters are regulated by chemicals called prostaglandins. Nutrients like: B12, B1, B3, B6, etc. are needed to transfer an EFA into prostaglandins that support neurons, enhancing memory, energy and imagination.

Vitamins: A, B, C, D, E, fiber and all the minerals, not only support the brain, but all organs and glands like the adrenal and other parts of the endocrine system. This glandular network produces, adjusts, and regulates hormones, which are central in maintaining balanced weight.

How fat riddled nonfoods produce weight is by inducing insulin sensitivity rapidly. This fat antagonizes the action of insulin and decrease glucose uptake in tissues.

Unwanted weight leads to heart disease, tumor growth, cancer, diabetes, etc. This occurs since the weight lowers interferon neutering the immune system, your protector.

Coffee, chocolate, and sweets sky rocket cortisol, producing destructive stress, provoking more body fat and food consumption. Cold dark climates, workloads, disharmonious relationships and eating junk are the gateway to disease and death.

A National Public Radio (NPR) recent poll revealed that nearly 50% of the American public is chronically stressed. Carnegie Mellon University discovered that such stress compromises the body’s ability to regulate dangerous information. All major disease greatly sources its fuel from unhealthy lifestyles and the inflammation that it causes.

 

Benefits Of Intermittent Fasting

I came across this video today and thought it was worthy to share. I have been doing intermittent fasting for a couple of years now, it has helped
tremendously. Not only has it helped me keep my weight consistent, but more importantly, I feel more energetic, I don’t get that bloated or full
feeling a lot of people get. If you haven’t ever tried intermittent fasting, it’s definitely something to try. Watch the video below for
more information….

Health Benefits Of Hemp Protein

Hemp protein is arguably the best plant protein available today, loaded with amino acids designed to optimize an active lifestyle.

Typically one serving yields 16 grams of plant protein and contains a balanced amino acid profile, as well as the essential fatty acids Omega-3, Omega-6 and Omega-9.

These are just a few of the many benefits of this superfood. Let’s delve into what exactly hemp protein is, where it is best sourced and how to incorporate it into your diet.

What is Hemp Protein?

The Complete Guide to Hemp Protein

The hemp plant is part of the species Cannabis sativa, and is typically grown for the industrial uses of its derived products. These products are then refined into a variety of commercial items including paper, textiles, clothing, biodegradable plastics, paint, insulation, biofuel, animal feed and food.

One of the most popular forms of refined hemp is hemp protein. Hemp protein is a result of the extraction process of oil from the hempseed. Once this hempseed oil is removed, the remainder of the seed, which is high in protein, is then processed into hemp protein.

Since hemp is part of the species Cannabis Sativa, it does contain the psychoactive component tetrahydrocannabinol (THC). Most hemp products sold as consumables contain less than 0.3% THC, meaning hemp has almost no measurable concentration of THC.

Yes, hemp does contain cannabinoids, but they do not have the same “psychoactive” components as marijuana.

The Endocannabinoid System found in the human body contains many unique health benefits and to fully understand the value hemp protein has on the body, we must first understand this system.

Benefits of the Endocannabinoid System

The Endocannabinoid System permeates the entire human body with receptors located in our skeletal muscle, digestive tract, adipose (fat) tissue, and throughout the peripheral and central nervous systems – including the brain.

The Endocannabinoid system (or ECS) plays a huge role in the human body, including:

● Involved in Neuromodulation and immunomodulation in the immune system.
● Plays a key role in the maintenance of bone mass.
● Regulates intestinal motility.
● Helps regulate metabolic processes (including storage).
● Promotes/regulates sleep.
● Involved in modulating insulin sensitivity.

This is just an abbreviated list of the many roles that the ECS plays in the human body. In fact, Dr. Michael Beigel of the The Hebrew University of Jerusalem has said that the ECS is “involved in ALL physiological processes that have been investigated.”

It also might have a possible involvement in cognitive function and creativity. Schafer and colleagues (2011) reviewed literature and concluded that its activation leads to connecting seemingly unrelated concepts, an aspect of divergent thinking considered primary to creative thinking.

If the endocannabinoid system plays a vital role in physiological functioning and has potential implications in the treatment of a wide variety of ailments and diseases, then why has it received relatively little attention or recognition?

This is largely due to the fact that the endocannabinoid system is stimulated by cannabinoids. That includes those that are produced by our bodies (endocannabinoids), and those released while smoking or otherwise consuming cannabis (exogenous cannabinoids – aka “Marijuana”.)

Although the world is slowly shifting its views on cannabis, it is still widely considered taboo – especially in the US.

However, as more research concerning the effects of cannabis on the endocannabinoid system is performed, scientists are discovering more and more that the benefits of hemp don’t come form the part of the plant containing the psychoactive component tetrahydrocannabinol (THC).

Although the hemp plant does contain cannabinoids, they do not affect the endocannabinoid system in the same fashion as THC or CBD. The non psychoactive, food-based extract of the hemp plant does have incredible benefits for the human body.

Note: If you want to learn more about how the endocannabinoid system works within the human body, read this article.

Health Benefits of Hemp Protein

The Complete Guide to Hemp Protein

There are a myriad of benefits you receive from consuming hemp protein. It is the ideal plant protein for all you herbivores out there, and proves to be a great addition to just about everyone’s diet. Some of research conducted on the benefits of hemp protein include:

● Excellent source of essential fatty acids including Omega 3, 6 and GLA
● Lower blood LDL cholesterol levels
● Lower blood pressure
● Improve cardiovascular circulation & function
● Improved immune system functioning.
● Increased energy levels & metabolic rate
● Reduced inflammation and the symptoms of arthritis
● Improved recovery of muscles after exercise
● Treatment of dry skin and hair conditions
● Reduction of many degenerative diseases through preventative measures

Hemp Protein is a Complete Protein

The protein isolated from hemp contains a unique mixture of two proteins, edestin and albumin, present in a 3-to-1 ratio. Edestin is a globular protein found only in hemp and contains a higher content of essential amino acids compared to soy protein.

Human albumin is a water-soluble transport protein in the blood, synthesized in the liver using available dietary protein. Dietary albumin is present in high concentrations in non-vegetarian sources of protein, such as dairy and meat.

Inadequate protein intake or a poorly planned vegetarian diet can lead to low levels of blood albumin, resulting in muscle weakness and fatigue. Consuming hemp protein and other foods with high albumin content can help boost the body’s ability to synthesize human blood albumin, offering all the health benefits of a complete protein.

The fact that hemp protein contains edsetin and albumin is just a bonus, what really makes hemp protein a complete protein is the fact that it contains all nine essential amino acids in sufficient quantities.

The body can’t produce these amino acids on its own and must take them from external dietary sources.

Along with these nine essential amino acids, hemp protein contains up to as many as 20 additional amino acids.

Why stress the importance of these amino acids? They are an essential source of fuel for our muscles, and the metabolization of amino acid is more direct and undergoes less processing by the liver, unlike other types of proteins.

This combination of amino acids, edestin and albumin makes hemp protein the ideal choice of protein for vegetarians and vegans who would otherwise find it difficult to get sufficient amounts of these essential amino acids in their diet.

Hemp Protein is an Excellent Source of Fiber

Hemp is an excellent source of insoluble and soluble dietary fiber. One serving of hemp protein delivers approximately 7 g of fiber, almost one-third of the FDA’s daily requirement of 30 g.

The soluble fiber found in hemp protein is actually a source of beneficial digestive bacteria and has been shown to help regulate blood sugar. The insoluble fiber found in hemp protein is is necessary to assist the body in passing waste the your intestinal tract.

Hemp Protein Boosts the Immune System



The Complete Guide to Hemp Protein

As stated before hemp protein is the most complete protein of all plant proteins.

There are two kinds of proteins: fibrous (or structural), and biologically active (or globular). Fibrous protein are tissue, like muscle, organs, skin, etc.

Globular proteins make hormones like insulin, hemoglobin and plasma, antibodies in the immune system (also called immunoglobulins), and enzymes, and are therefore responsible for the hundreds of thousands of reactions occurring within each cell, at every moment.

Though we can make globular proteins out of any protein we eat, it’s much more efficient to take them in in a ready-to-use form. And unlike fibrous proteins, globular proteins convert to structural tissue very efficiently.

Hemp protein closely resembles the globulin found in the human body, due to the fact that it contains both globulin proteins edestin and albuminm. Edestin and albuminm just happen to be two of most common types of proteins found in the human body.

Almost all enzymes, antibodies, hormones, hemoglobin molecules and fibrogin are made directly from edestin. Alpha, beta and gamma globulins are created from edestin.

Gamma globulins are specifically the proteins that work for the immune system. They build up your first line of defense in the immune system.

Gamma globulins are our body’s best defense system against foreign invaders. A strengthened immune system makes your body less prone to infection by bacteria, viruses, toxic fungi, dead tissue and internal waste toxins.

Hemp Protein Contains Healthy Fats

Hemp protein contains the the essential fatty acids, omega-3 and omega-6, in an optimal three-to-one ratio.

Consuming the optimal ratio of omega-3 and omega 6 has been shown to reduce the risks for heart attack. cardiovascular problems, atherosclerosis and certain types of cancer.

When looking at the fatty acid composition overall, it appears to contain:

● Linoleic acid as omega-6
● Alpha-linoleic acid as omega-3
● Oleic acid
● Palmitic acid
● Gamma-linoleic acid
● Stearic acid
● Stearidonic acid as omega-3 fatty acid

Hemp is also one of the few sources of stearidonic acid and rare gamma linolenic acid (GLA), a healthy, plant-derived omega-6 metabolized differently than other less healthy omega-6s. GLA-rich foods like hemp seeds have been proven to naturally balance hormones.

How to Incorporate Hemp Protein into Your Diet

Making protein shakes is the most common way to consume hemp protein. So, check out this hemp protein recipe video featuring the best selling author of Sleep Smarter, Shawn Stevenson.

There are dozens of ways to incorporate hemp protein into your diet, you could easily add it to your morning oatmeal, mix it with yogurt and fruit or blend it with a coconut curry. You can even use it as a replacement for flour in baking recipes.

You should use your hemp protein supplements in relation to your dietary goals, whether that be weight gain, maintenance, fat loss or well being. Examine.com list the following as a general guide for protein requirements:

● If you are an athlete or highly active person currently attempting to lose body fat while preserving lean muscle mass, a daily intake of 1.5-2.2g/kg bodyweight (0.68-1g/lb bodyweight) would be a good target.

● If you are an athlete or highly active person, or you are attempting to lose body fat while preserving lean mass, then a daily intake of 1.0-1.5g/kg bodyweight (0.45-0.68g/lb bodyweight) would be a good target.

● If you are sedentary and not looking to change body composition, a daily target of 0.8g/kg bodyweight (0.36g/lb bodyweight) and upwards would be a good target.

On average, a person needs about 1 gram per kilogram of lean bodyweight of protein each day. The ratio is even higher if you’re an athlete. By including hemp protein in your diet, you can easily meet your daily protein needs.

You can use hemp protein just like you use any other protein powder. Add it to a smoothie or shake for breakfast or a pre- or post-workout protein boost. You can also simply blend hemp protein powder with your favorite beverage.

You can also try adding hemp protein powder to hot cereal, yogurt, pancakes, granola bars, protein bars, muffins, brownies, cakes and breads.

Here are a few more recipe ideas using hemp protein to get you started.

Hemp Protein Recipes

The Complete Guide to Hemp Protein

Hemp protein is a delicious and versatile food you can mix into a wide variety of recipes…not just shakes.

Somoa Smoothie Bowl

Ingredients for Bowl

● 3 dried pitted dates
● 1 packet (2 oz.) 100% fresh young coconut (frozen)
● 6 oz. unsweetened coconut milk*
● 2 scoops (26g) ONNIT Hemp Force Active
● ½ tbsp. ONNIT coconut oil
● 3 tbsp. toasted coconut flakes
● 1 tbsp. cacao nibs
● 1 tbsp. oats
● 1 tbsp. chia seeds
● 1 frozen banana
● 1 pinch of ONNIT Himalayan salt
● 7-8 ice cubes

Ingredients for Toppings

● 1 tbsp. toasted coconut
● 1 tbsp. cacao nibs
● 1 tbsp. oats
● 1 tbsp. chia seeds
*any unsweetened non-dairy milk works fine.

Directions

1. Preheat oven to 375 degrees Fahrenheit. Place 4 tbsp. of coconut flakes on a baking sheet and bake for three to four minutes until the edges are light brown. Set aside 3 tbsp. for the bowl and 1 tbsp. for the topping.

2. Add all ingredients for the bowl into a blender. Pulse for approximately 90 seconds until thick and creamy. You may have to spoon the sides in between pulsing.

3. Finish with toasted coconut flakes and desired toppings.

Chocolate Dynamite

INGREDIENTS:

● 1 scoop Hemp FORCE
● 1 tablespoon MCC butter
● 1 teaspoon grass fed butter
● 1 tablespoon coconut oil
● 2 cups dark roast coffee
● 1/8 teaspoon Himalayan Salt
● Sprinkle ground cocoa powder on top

Original Chocolate Smoothie

INGREDIENTS:

● 1 1/2 scoop Hemp FORCE
● 1/3 banana
● 1/8 cup almonds
● 2/3 cup unsweetened sprouted rice milk
● 2/3 cup purified water
● 2/3 cup ice

Chocolate Swole Banana

INGREDIENTS:
● 1/3 scoop Hemp FORCE
● 2/3 banana
● 1 oz raw almonds
● 1 oz cocoa nibs
● 2 teaspoons coconut oil
● 2 teaspoons grass fed butter
● Pinch of Himilayan Salt
● 2/3 cup unsweetened sprouted rice milk
● 2/3 cup purified water
● 2/3 cup ice

Leg Day Powershake

INGREDIENTS:

● 2/3 cup cold coffee
● 1 1/3 scoop Hemp FORCE
● 1/3 banana
● 2 tablespoons Walnut Almond Cashew Trilogy Butter
● 2 teaspoons chia seeds
● 2 teaspoons coconut oil
● 2/3 cup unsweetened sprouted rice milk
● 2/3 cup ice

Chocolate Balls

INGREDIENTS:

● 2 cups rolled oats
● 1 1/2 cup shredded coconut, toasted
● 5 scoops Hemp FORCE
● 2 teaspoons hemp seeds
● 2 teaspoons chia seeds
● 1 cup chopped almonds
● 2/3 cup dark chocolate chips
● 18 oz Walnut Almond Cashew Trilogy Butter
● 1/3 cup MCT Oil
● 2 teaspoons vanilla extract
● 1/3 cup raw honey

DIRECTIONS:

1. In a large bowl, combine dry ingredients and mix.
2. Add wet ingredients and mix.
3. Roll into balls.
4. Refrigerate at least 1 hour before serving.
5. Keep refrigerated.

This article was written by the Onnit Academy, click HERE to learn more about them.

Why Drugs Don’t Work For Cancer!

Close up of a vitamin pill with green vegetables including kale, cabbage and lettuce

Article By Dr. Howard W. Fisher

When we hear the word cancer, we all think of a ravaging disease from which recovery is rare, and comes at the terrible cost of surgery, radiation and chemotherapy sessions. The rate of success is so low, that if you were to seek advice from an investment counselor for your money, you would never give it to him with that success rate yet what choice does the average person have when seeking a solution from cancer? It means forever living under the dark cloud of its re-emergence and its ultimate victory in the taking of another life……more than 600,000 every year in the United States alone.

The theory behind pharmaceutical intervention is to kill cancer cells. The fact is, we develop cancer cells throughout our bodies throughout our lives. Our bodies are normally able to find them, identify them and destroy them before they are able to grow uncontrollably. This is the normal occurrence, which is constantly taking place in a healthy body. It is only when the healthy body becomes unable to mount its normal defenses, due to a plethora of potential causes, that the cancer cells continue to reproduce at an uncontrollable rate and the cancer becomes life threatening. This is a failure or breakdown of our normal immune system and quite possibly the end of one’s lives. Sitting here with holistic cancer coach Leah Bassett, she asks, “Why are people willing to stand in line to purchase edible alleged food products to the detriment of their family’s wellbeing, when they are unwilling to consider a proven natural approach to health? So many people contact me after traditional treatment has failed”

How will drugs be able to target the cancer cells if our own bodies cannot? What will keep these pharmaceutical agents from destroying healthy cells? Is the theory to kill the cancer cells before the patient dies? In the vast majority of cancer cases, the cumulative results of multiple insults to the immune system, go unrecognized. Cancer treatment becomes the only priority in patient care. This is a devastating mistake and very often results in the death of the patient. Cancer must be treated not only as a disease in and of itself, but as a disease of opportunity that takes place in a compromised host. We must look at the patient as a whole multifunctional organism with immune responses that are as varied as the diseases they are required to fight. If we do not have the means to stimulate an immune response, our chances of success are extremely slim, and that is exactly what our findings are with the pharmaceutical radiation surgical approach.

All chronic disease, and cancer with the extended latency period definitely qualifies as one, is predominantly due to environmental factors and many researchers estimate this statistic to be a minimum of 90%. Therefore, the extent to which you can control your environment has a direct relationship on your incidence of chronic disease and must be considered as a cause of immune system breakdown. This must be addressed in conjunction with the cancer, in order to assure the best possible outcome for the patient. Any treatment that does not address underlying causes for the breakdown of the immune system will be palliative at best, and life threatening at their worst. A surgical approach to a metastatic development overlooks the obvious question…. what other areas have been affected that we do not know about?

Normally immune system failure is gradual and takes place over a prolonged period of time. We may think that frequent colds, chronic coughs, fatigue, malaise, depression, enlarged prostate, obesity, loss of libido, or a host of other symptoms are normal but they are signs of a direct symptoms of immune system breakdown, or of other issues that will directly affect immune system function.

When addressing cancer, any cancer…. breast, prostate, renal or lung, there are numerous aspects of the physiological changes that will remain constant. Glucose is consumed as a primary cancer cell food; lactic acid is excreted from the cancer cells into the blood and carried to the liver, where it is converted back into glucose to feed the cancer cells. This is consistent in virtually all known cancer cells. It has been well documented in many studies, and many years ago serum glucose levels were used to monitor the progress of the disease.[1] [2] It has been established that as the disease progressed, serum glucose levels would rise and yet it is the increase of serum glucose that allows this…quite cyclical. Knowing this, the wisdom of removing simple carbohydrates and sugars from the diet becomes obvious unless you have a mechanism in your protocol that allows the body to utilize the sugars immediately for ATP production in the mitochondria. The ignorant use of glucose I.V.’s in cancer patients also becomes painfully obvious and that is why we have had to establish protocols that take the patient’s physiological needs into consideration.

The object is to make it difficult for cancer cells to reproduce and drive up the immune system response. Why fuel them with a primary requirement? They are unable to efficiently use protein or complex carbohydrates for food. The healthy cells of our body and immune system are able to use these as fuel and for repair. Adapt the patient to a diet that includes protein and complex carbohydrates and eliminate the rest. Find a delivery system to reach every cell and watch what happens. These simple changes that can make a huge difference in the final outcome of the disease process. To do this, you will merely need to know what constitutes complex carbohydrates, understand the glycemic index and know good sources of complete amino acid profiles in good protein sources, how to drive up the immune system’s NK cells and provide a mechanism to achieve ultimate cellular penetration. Fortunately these bases have been covered.

[1] Shime H, Yabu M, Akazawa T, Kodama K, Matsumoto M, Seya T, Inoue N. Tumor-secreted lactic acid promotes IL-23/IL-17 proinflammatory pathway. J Immunol 2008 Jun 1;180(11):7175-83.

[2] Fischer K Hoffmann P, Voelkl S, Meidenbauer N, Ammer J, Edinger M, Gottfried E, Schwarz S, Rothe G, Hoves S, Renner K, Timischl B, Mackensen A, Kunz-Schughart L, Andreesen R, Krause S W, Kreutz M. Inhibitory effect of tumor cell–derived lactic acid on human T cells. Blood 2007 109:3812-3819; doi:10.1182/blood-2006-07-035972

Is Our FOOD KILLING Us? What Is On YOUR Plate?

One of the most important things you can do is control what you put in your mouth, that is one of the most important decisions we will make each day. Fast food chains are on every corner and foods we buy at the supermarket are loaded with chemicals. Our lives should not be in the hands of anyone else but ourselves, we have had the answer and cures for years. We have been lied to but 95% of humans have no idea what or how to eat. Check out the Documentary, “Eating you Alive,” below.

14 Healthy Foods That Help You Poop!

14 Healthy Foods That Help You Poop
By Rachael Link, MS, RD |
June 26, 2017

Constipation is a common problem affecting an estimated 20% of the population (1).
Delayed colonic transit, or a decrease in the movement of food through the digestive system, is one of the most common causes.
A low-fiber diet, old age and physical inactivity can also contribute to constipation.
While remedies for constipation typically include laxatives, stool softeners and fiber supplements, incorporating a few regularity-boosting foods into your diet can be a safe and effective alternative.

This article lists 14 healthy foods that can help you poop.
1. Apples

Apples are a good source of fiber, with one small apple (5.3 ounces or 149 grams) providing 4 grams of fiber (2).
Fiber passes through your intestines undigested, helping with the formation of stool and promoting regular bowel movements (3).
Apples also contain a specific type of soluble fiber called pectin, which is known for its laxative effect.
In one study, 80 participants with constipation took pectin supplements.
After four weeks, pectin sped up transit time in the colon, reduced the symptoms of constipation and even improved digestive health by increasing the amount of beneficial bacteria in the gut (4).
Apples can be used as a healthy topping for foods like yogurt and oatmeal or enjoyed on their own as a convenient and nutritious snack.

2. Prunes

Prunes are often used as a natural laxative — and for good reason.
Not only do they contain 2 grams of fiber per 1-ounce (28-gram) serving, but they’re also a good source of sorbitol (5).
Sorbitol is a type of sugar alcohol that is poorly digested in the body. It helps alleviate constipation by drawing water into the intestines, spurring a bowel movement (6).
One review looked at four studies measuring the effectiveness of prunes on constipation. It found that prunes can help soften stool, improve consistency and increase stool frequency (7).
Another study showed that 40 participants with constipation who were given prunes experienced improvements in both stool frequency and consistency, compared to participants treated with psyllium fiber supplements (8).
Prunes add a hint of sweetness when used to garnish salads and pilafs. A small glass of prune juice with no added sugar can also be a quick and convenient way to get the same constipation-busting benefits found in whole prunes.

3. Kiwifruit

Kiwifruit is especially high in fiber, which makes it an excellent food to help promote regularity.
Just one medium kiwi (2.7 ounces or 76 grams) contains 2.3 grams of fiber (9).
Kiwifruit has been shown to stimulate movement in the digestive tract, helping to induce a bowel movement (10).
One 2007 study gave 33 constipated and 20 non-constipated participants kiwifruit twice daily over a four-week period.
Kiwifruit helped to speed up intestinal transit time, decrease laxative use and improve symptoms of constipation (11).
Try adding kiwifruit to your next smoothie for a tasty, high-fiber treat.

4. Flaxseeds
In addition to their wide variety of health benefits, flaxseeds’ high fiber content and ability to promote regularity definitely make them stand out.
Each one-tablespoon (10-gram) serving of flaxseeds contains 3 grams of fiber, including a mix of both soluble and insoluble fiber (12).
One animal study supplemented mice with flaxseeds for 14 days and studied the effects on constipation.
Not only did flaxseeds speed up intestinal transit, but they also increased stool frequency and stool weight in both normal and constipated mice (13).
Another animal study showed that flaxseed can help treat both constipation and diarrhea. It was found to increase stool frequency and also have an anti-diarrheal effect, reducing diarrhea by up to 84% (14). Flaxseeds can add extra fiber and texture when sprinkled onto oats, yogurt, soups and shakes.

5. Pears

Pears can help alleviate constipation in a few different ways.
First, they are high in fiber. One medium pear (6.3 ounces or 178 grams) contains 6 grams of fiber, meeting up to 24% of your daily fiber needs (15).
Pears are also high in sorbitol, a sugar alcohol that acts as an osmotic agent to pull water into the intestines and stimulate a bowel movement (16).
Furthermore, pears contain fructose, a type of sugar that can only be absorbed in limited amounts.
This is due to the way in which fructose is metabolized in your body. Not only is it absorbed at a slower rate, but also large amounts of fructose can only be metabolized by your liver (17).
Moreover, some individuals may have fructose malabsorption, a condition that affects the body’s ability to absorb fructose.
Like sorbitol, unabsorbed fructose acts as a natural laxative by bringing water into the intestines (17).
Pears are incredibly versatile and easy to add to your diet. They can be included in salads and sandwiches or consumed raw for a sweet snack.

6. Beans
Most varieties of beans are high in fiber and can help maintain regularity.
For example, black beans boast 7.5 grams of fiber per cooked half cup (86 grams), while a half cup (91 grams) of cooked navy beans contains 9.5 grams of fiber (18, 19).
Beans also contain good amounts of soluble and insoluble fiber, both of which help ease constipation in different ways.
Soluble fiber absorbs water and forms a gel-like consistency, softening stool and making it easier to pass (20).
On the other hand, insoluble fiber passes through the digestive tract intact and adds bulk to stool (21).
One 2016 study showed that including a mix of both soluble and insoluble fiber in the diet can effectively reduce constipation, while also reducing bloating and gas (22).
If you’re looking for an easy way to increase your fiber intake, beans are a good way to do so. Add them to soups, dips or side dishes for a delicious dose of fiber.

7. Rhubarb

Both rhubarb’s fiber content and natural laxative properties encourage regularity.
Each stalk of rhubarb (1.8 ounces or 51 grams) includes 1 gram of fiber, which is mostly bulk-promoting insoluble fiber (23).
Rhubarb also contains a compound called sennoside A, which has a laxative effect in the body. In fact, sennosides are even found in herbal laxatives like senna (24).
Sennoside A works by decreasing levels of AQP3, a protein that controls water transport in the intestines.
Decreased levels of AQP3 result in increased water absorption, which softens stool and causes a bowel movement (25).
Rhubarb can be used in a variety of baked goods, added to yogurt or even be added to oatmeal for a kick of added flavor.

8. Artichokes

Research shows that artichokes have a prebiotic effect, which can be beneficial for gut health and maintaining regularity.
Prebiotics are a special type of fiber that works by feeding the good bacteria found in your colon, helping to optimize your digestive health (26).
Consuming prebiotics may also help relieve constipation.
A 2017 review looked at five studies including 199 participants and concluded that prebiotics increased stool frequency and improved consistency (27).
Artichokes, in particular, are a good source of prebiotics that can boost beneficial bacteria in the gut.
One study had 32 participants supplement with fiber extracted from globe artichokes. After three weeks, they found that concentrations of beneficial bacteria had increased, while amounts of harmful gut bacteria had decreased (28).
Another study looked at the effects of artichoke leaf extract on 208 participants with irritable bowel syndrome (IBS). Not only did artichokes reduce the incidence of IBS, but they also helped normalize bowel patterns (29).
Artichokes are available in both fresh and jarred form and can be used in everything from creamy dips to flavorful tarts.

9. Kefir

Kefir is a fermented milk beverage that contains probiotics, a form of healthy gut bacteria that may help alleviate constipation.
Probiotics have been shown to increase stool frequency, improve stool consistency and help reduce intestinal transit time to speed up bowel movements (30).
Several studies have demonstrated that kefir, in particular, may promote regularity.
In one study, 20 participants with constipation were given kefir for four weeks.
Kefir was found to decrease laxative use, speed up intestinal transit, increase stool frequency and improve consistency (31).
An animal study found similar results, demonstrating that kefir increased moisture and bulk in the stool to reduce constipation (32).
Kefir makes the perfect base for smoothies or salad dressings. Alternatively, try making a probiotic-rich parfait using kefir and topping it with fruit, flaxseeds or oats for an extra boost of fiber.

10. Figs

Figs are an excellent way to get more fiber into your diet to encourage regular bowel movements.
Dried figs, especially, can provide a concentrated dose of fiber.
A half cup (75 grams) of dried figs contains 7.5 grams of fiber, which can fulfill up to 30% of your daily fiber needs (33).
A 2011 animal study looked at the effects of fig paste on constipation over a three-week period. It found that fig paste increased stool weight and reduced intestinal transit time, making it a natural remedy for constipation (34).
Another study in humans found that giving fig paste to 40 participants with constipation helped speed up colonic transit, improve stool consistency and alleviate abdominal discomfort (35).
While figs can be consumed on their own, they can also be boiled into a tasty jam that goes great with bruschetta, pizzas and sandwiches.

11. Sweet Potatoes

In addition to providing a host of vitamins and minerals, sweet potatoes also contain a good amount of fiber that can help increase regularity.
One medium sweet potato (4 ounces or 114 grams) contains 4 grams of fiber (36).
The fiber found in sweet potatoes is mostly insoluble and includes a few specific types, such as cellulose, lignin and pectin (37).
Thanks to their fiber content, some studies have shown that sweet potatoes may help promote bowel movements.
A 2016 study measured the effects of sweet potato intake on constipation in 57 leukemia patients who were undergoing chemotherapy.
After just four days, most markers of constipation had improved, and the participants consuming sweet potatoes had significantly less straining and discomfort than the control group (38).
Sweet potatoes can be mashed, baked, sautéed or roasted and used in place of white potatoes in any of your favorite recipes.

12. Lentils

This edible pulse is packed with fiber, making it an excellent addition to your diet to relieve constipation.
In fact, a half cup (99 grams) of boiled lentils contains an impressive 8 grams (39).
Additionally, eating lentils can increase the production of butyric acid, a type of short-chain fatty acid found in the colon. It increases the movement of the digestive tract to promote bowel movements (40).
One animal study looked at the effects of butyrate on the digestive tract and found that it helped speed up intestinal transit, making it a potential treatment for constipation (41).
Lentils add a rich, hearty flavor to soups and salads alike, while also providing plenty of added fiber and health benefits.

13. Chia Seeds

Just one ounce (28 grams) of chia seeds contains a whopping 11 grams of fiber (42).
In fact, chia seeds are made up of about 40% fiber by weight, making them one of the most fiber-dense foods available (42).
Specifically, chia seeds are a good source of soluble fiber, which absorbs water to form a gel that softens and moistens stool for easier passage (20).
One study found that chia seeds could absorb up to 12 times their weight in water, allowing for even easier elimination (43).
Try mixing chia seeds into smoothies, puddings and yogurts to pack in a few extra grams of soluble fiber.

14. Oat Bran

Oat bran is a type of whole grain produced from the outer casing of the oat bran.
Though it’s not as widely consumed as rolled or old-fashioned oats, oat bran contains significantly more fiber.
Just one-third cup (31 grams) of oat bran contains about 5 grams of fiber, which is about 43% more than traditional oat varieties (44, 45).
One study gave 15 elderly participants oat bran over a 12-week period and compared the results with a control group.
Not only was oat bran well tolerated, but it also helped participants maintain their body weight and decreased laxative use by 59%, making it a safe and effective natural remedy for constipation (46).Though oatmeal and oat bran come from the same oat groat, they vary in terms of texture and taste. Oat bran works especially well when used in recipes for granola mixes and breads.

The Bottom Line

Constipation is a common problem that affects most people at some point.
Though medications and supplements can help, achieving regularity is possible for most people with a high-fiber, healthy diet and a few regularity-boosting foods.
Including a few servings of these foods each day, along with plenty of water and regular physical activity, can help increase stool frequency, improve consistency and eliminate constipation once and for all.
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