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Bloaty? Gassy? Having difficulties in the bathroom? And I don’t mean shaving your legs. Today, we’re talking about the one thing we don’t talk about. Constipation. Most people experience constipation at one point in their life or another. Once seems to be fairly normal, if you’re not getting what you need. But if you experience it quite often, or if it’s painful or you’re bleeding, it’s time to get to a doctor.

The reason people get constipation is likely because they’re just not getting enough fiber. Women need about 25 grams of fiber and men need about 32 grams. On the whole, everyone only gets about half of that.

But don’t add fiber all at once! You’re body won’t know how to handle it and you’ll find yourself cramping and gassy. You have to increase you fiber intake slowly.

Fiber isn’t digestible, the human body can’t do anything with it, so it just passes through your system. To keep it moving through your body, remember to drink lots of water.

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The Top 9 Foods For Fiber Content

Berries

Yep. Deliciously, sweet berries. Raspberries, blackberries and strawberries all have high fiber content. A ½ cup of fresh strawberries is 2 grams of fiber. ½ of blackberries is 3.8 grams of fiber and the same amount of raspberries has a whopping 4 grams of fiber. And berries are so easy to incorporate into your diet. Through them into your morning oatmeal, eat a bowl for breakfast, mix them into your morning pancake batter. Remember, blending down these berries will reduce the effectiveness of the fiber in them.

Popcorn

Oh, popcorn. What a wonderful snack you make. Air popped, organic popcorn is an ultra low carb way to get fiber in your diet. But hold off on the butter and salt. You can use coconut oil and pepper to flavor your popcorn. Coconut oil is a remedy used for chronic constipation.

Beans

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All kinds of beans. Beans have more fiber than almost any other kind of vegetable. A ½ cup of navy beans packs a whopping 9.5 grams of fiber. The same serving of kidney beans gives you 8.2. great Northern, pinto, and lima beans all have more than 6 grams of fiber per serving. And like berries, you can toss beans into just about any dish you can think of. (Kidney bean brownies are an awesome vegan recipe and I’ll stick with them until I die.)

Dried fruit

Oh, gosh, have I ever mentioned that I think dried mango is a gift from the gods? Have I? Because it is. Most stone fruits lend themselves to a high fiber diet. Dates, figs, prunes, and apricots, even peaches! Dried fruits, particularly prunes, are high in sorbitol, which is a natural laxative. But be careful! When drying fruit, you pull out the water, which increases the sugar content, which can cause blood sugar spikes.

Whole-Grain Bread

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I feel like this is a gimme with you guys. You should already be eating whole-grain bread, it’s better for you than the fluffy, nutritionless stuff.

Broccoli

Is in a similar league to beans. Totally full of fiber. But cooking broccoli can reduce fiber content. Try steaming or baking it rather than boiling it, it will help keep the fiber content.

Fruit

Raw fruit here. Particularly, plums, pears, apples (high in pectin too) and apricots or nectarine/peaches. Most of the fiber here is found it the skin, so don’t peel these fruits. In fact, this means your mother was right about the skin being good for you. A small pear has 4 grams of fiber.

Nuts

Loads of fiber! Plus protein! An ounce of almonds is 3.3 grams of fiber, pistachios have 2.9 grams of fiber. But nuts can be high in fat and calories and, if they’re not raw, they’re high in sodium. To keep your proportions in check, cup your hand and fill only the palm area.

Sources: http://www.everydayhealth.com/digestive-health-pictures/10-foods-that-help-relieve-constipation.aspx

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