Bloating and Constipation, What Are They?

If your stomach is bloated, it expands and you feel full. Bloating may occur for a number of reasons, but constipation is the most common one. Constipation is the feeling that you get when you go to the toilet, and you are unable to comfortably empty your bowels. Other symptoms include loss of appetite and stomach pains.

How You Can Deal With Bloating and Constipation

Luckily, the condition can be remedied, and you can go back to having healthy bowel movements. If you want to get rid of the pain associated with constipation, you need to eat fiber rich foods.

In case you don’t know where to start, try the following highest fiber foods:

1. Berries

If you want something sweet and fiber rich, go for strawberries, raspberries, blackberries or kiwi. Eating any of the mentioned fruits can provide you with adequate fiber; in fact, research shows that one kiwi has more than 2 g of fiber; a cup of fresh strawberries contains 3 g; blackberries 7.6 g; and raspberries 8 g. Therefore, the next time you want to make pancakes for breakfast, add some berries to the mix for a healthy start to the day.

2. Beans

Whether its baked, lima, garbanzo, kidney, or pinto beans, each cup contains more than 10 g of fiber. These are some of the highest fiber foods on the list. The amazing thing about beans and black-eyed peas is that they have both soluble and insoluble fibers to keep the food in motion during digestion.

3. Artichoke

When talking about the highest fiber foods, artichoke is among them – a medium serving of boiled artichoke contains more than 10 g of fiber. This vegetable may look thorny and inedible, but it’s actually quite sweet when you boil it or roast it. Therefore, the next time you go the grocery store, pick up some artichokes and try cooking them; you can try a few online recipes to see which one works for you.

4. Sweet Potatoes

Another yummy and delicious vegetable that will help you cope with constipation is sweet potatoes. One medium baked sweet potato contains approximately 3.8 g of fiber, while a regular baked one has around 3 g of fiber. An important point to remember when dealing with these foods is that you should never peel them because the majority of nutrients are found on the skin.

5. Popcorn

This one is a bit tricky because movie theater popcorn is not the same as air-popped popcorn. The former has more calories and is more likely to cause constipation due to the high fat content, while the latter is the fiber rich one. Three cups of air-popped popcorn offer 3.5 g of fiber and few calories.

6. Nuts And Seeds

The three most effective nuts for dealing with constipation are pecans, almonds, and walnuts. An ounce of walnuts has 1.9 g of fiber; the same amount of pecans contain 2.7 g; almonds have the highest with 3.5 g. In case you are allergic to nuts, you can go for seeds. You can’t mention highest fiber foods without talking about pumpkin seeds – one ounce contains 5 g of fiber. Whether you go for nuts or seeds, remember to consume them dry roasted or raw instead of roasting them in oil because the fat can worsen your constipation.

highest fiber foods

7. Pears, Plums, and Apples

This is another group that belongs to the highest fiber foods list. One apple or one pear contains more than 5 g of fiber, while a cup of dried plums or prunes has 12 g. Before consumption, don’t peel off the skin of these fruits because most nutrients are found there.

8. Whole Grain Bread

Bread made of pure grain has at least 3 g of fiber per slice. Usually, such loaves are labelled whole grain on the cover. An alternative is the diet bread, which has more than 3 g. If the bread package doesn’t say whole grain, don’t expect it to be one of the fiber rich foods. Varieties such as seven-grain and multigrain breads are only made from special flour and not nutritious grains.


The above list contains 8 highest fiber foods for your choosing. Just remember to stick to eating these foods if you want the positive health changes to be permanent.

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