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Wiping More Than Twice? Here Is What It Means...

Sticky poops have you wiping more than two times? This may never have crossed your mind as an issue, but the endless toilet paper rolls, double flushing and messy toilet may have you well... annoyed and the truth is it's not a good sign.

Your bowels can be a great indicator of what you need more of, what you have too much of and the health of your body. While we want to celebrate the fact that YOUR POOPING (constipation isn't fun folks), we still have some tweaking to do to nail a perfect poop, so let's chat about why you may be using rolls of toilet paper to take care of business.

Excess wiping is a great indicator that you are in need of fiber. Choosing high fiber foods has become confusing. To keep things simple, the goal is to get at least 25 – 35 grams of soluble and insoluble fiber per day through fruits, vegetables, whole grains (gluten free preferably for gut health) and legumes.

Eating a highly processed diet, means there is a good chance you aren't getting enough fiber. Here are some foods that are higher in fiber:

Top Insoluble Fiber Foods​​

Most beans (1/2 cup)

  • Kidney beans, 5.9 g

  • Pinto beans, 5.7 g

  • Navy beans, 4.3 g

  • Lentils, 4.6 g per 1/2 cup

  • Most Whole grains. Bulgur, for instance, contains 4.2 grams of insoluble fiber in 1/2 cup

  • Flax seeds, 2.2 g per 1 tbsp.

  • Chia seeds 4.5g per 1 tbsp.

Vegetables (1/2 cup)

  • Okra, 3.1 g

  • Turnip, 3.1 g

  • Peas, 3 g

Top Soluble Fiber Foods

  • Purple passion fruit, 6.5 g of soluble fiber per 1/2 cup

  • Psyllium husk, 3.5 g per 1 Tbsp.

  • Oat/Oat bran, 2.2 g per 3/4 cup

Some Beans (1/2 cup)

  • Black beans, 2.4 g

  • Navy beans, 2.2 g

  • Kidney beans, 2 g


  • Tofu, 2.8 g per 3/4 cup

  • Edamame, 1.5 g per 1/2 cup

Vegetables (1/2 cup)

  • Avocado, 2.1 g

  • Brussels sprouts, 2 g

  • Sweet potato, 1.8 g

  • Asparagus, 1.7 g

  • Turnip, 1.7 g


  • Dried figs, 1.9 g per 1/4 cup

  • Orange, 1.8 g, medium size

  • Fruit with skin, like pear, apricots, and nectarine, ~ 1.2 g

  • Flax seed, 1.1 g per 1 tbsp.

Slowly increasing your fiber is important to make sure you don't end up with constipation and cramps. Simply start by adding 1 tbsp of ground flax to a smoothie or salad, or enjoy a chia pudding (check out my pumpkin spiced chia pudding recipe here)

Adding fiber to your day can be easy and make all the difference so you don't have to keep grabbing for the toilet paper and toilet bowl cleaner.

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