The Best High Fiber Foods Chart for Relieving Constipation
Constipation can be frustrating and uncomfortable. Increasing fiber intake through food is often recommended as an effective solution. Fiber helps move waste through the intestines for regular bowel movements.
This article will provide a high fiber foods chart divided into categories for easy reference. It includes the best plant-based foods to help relieve and prevent constipation naturally.
Why Fiber is Beneficial for Constipation
Fiber is the indigestible part of plant foods. It passes through the intestines undigested, absorbing water along the way to bulk up stool. This makes elimination easier.
There are two main types of fiber that can help with constipation:
- Soluble fiber - dissolves in water to form a gel-like consistency that softens stool. Found in oats, nuts, beans, peas, apples, and citrus fruits.
- Insoluble fiber - does not dissolve and absorbs water to provide bulking action. Found in vegetables, whole grains, seeds, and wheat bran.
Getting a mix of both soluble and insoluble fiber is best. Bulkier stools stimulated the gut and move things along for a bowel movement.
Daily Fiber Needs
The daily recommended fiber intake depends on age and gender:
- Men 50 or younger: 38 grams
- Men over 50: 30 grams
- Women 50 or younger: 25 grams
- Women over 50: 21 grams
Pregnant women need at least 28 grams of fiber. When adding more high fiber foods for constipation relief, increase slowly to avoid gas or diarrhea.
Categories of High Fiber Foods
Not all fiber is created equal. The best foods for keeping bowel movements regular will provide a mix of insoluble and soluble fiber.
Here is a detailed high fiber foods chart covering all the sources, divided by food category:
Whole Grains
Grains provide the kind of bulk many digestive systems need to stay regular. Go with 100% whole grains over refined versions, as the bran provides key insoluble fiber.
- Oats (1/2 cup dry) - 4g - 60% insoluble/40% soluble
- Barley (1/2 cup dry) - 6g - 25% insoluble/75% soluble
- Brown rice (1 cup cooked) - 3.5g - 75% insoluble/25% soluble
- Quinoa (1 cup) - 5g - 74% insoluble/26% soluble
- Buckwheat (1 cup cooked) - 4.5g - 33% insoluble/67% soluble
- Bulgur (1 cup cooked) - 8g - 75% insoluble/25% soluble
- Wheat bran (1 oz) - 9g - 88% insoluble/12% soluble
- Popcorn (3 cups) - 4g - 80% insoluble/20% soluble
- Whole wheat bread (1 slice) - 2g - 80% insoluble/20% soluble
Fruits
Fruit tends to be higher in soluble fiber that forms a gel, which can aid constipation. Those with skin and flesh, like apples and berries, also provide insoluble fiber.
- Raspberries (1 cup) - 8g - 60% insoluble/40% soluble
- Blackberries (1 cup) - 7.5g - 60% insoluble/40% soluble
- Pear (with skin, 1 medium) - 5.5g - 38% insoluble/62% soluble
- Apple (with skin, 1 medium) - 4g - 25% insoluble/75% soluble
- Banana (1 medium) - 3g - 30% insoluble/70% soluble
- Strawberries (1 cup) - 3g - 33% insoluble/67% soluble
- Prunes (1 cup) - 12.5g - 50% insoluble/50% soluble
- Fig (1 medium) - 1.5g - 37% insoluble/63% soluble)
Vegetables
Vegetables, especially cruciferous kinds, naturally have insoluble fiber to promote laxation. Green peas and sweet potatoes also deliver heavier soluble fiber.
- Green peas (1 cup) - 9g - 67% insoluble/33% soluble
- Collard greens (1 cup) - 5g - 80% insoluble/20% soluble
- Broccoli (1 cup) - 5g - 75% insoluble/25% soluble
- Brussels sprouts (1 cup) - 4g - 85% insoluble/15% soluble
- Sweet corn (1 cup) - 4g - 83% insoluble/17% soluble
- Potato (with skin, 1 medium) - 4g - 77% insoluble/23% soluble
- Sweet potato (1 med baked) - 4g - 60% insoluble/40% soluble
- Spinach (1 cup) - 4g - 74% insoluble/26% soluble
Legumes, Nuts & Seeds
These plant-based protein sources also provide loads of soluble and insoluble fiber important for bowel regs.
- Split peas (1 cup) - 16g - 87% insoluble/13% soluble
- Lentils (1 cup) - 16g - 80% insoluble/20% soluble
- Navy beans (1 cup) - 19g - 60% insoluble/40% soluble
- Pinto beans (1 cup) - 15g - 60% insoluble/40% soluble
- Pistachios (1 oz) - 3g - 50% insoluble/50% soluble
- Flaxseed (1 tbsp) - 3g - 40% insoluble/60% soluble
- Chia seeds (1 oz) - 10g - 34% insoluble/66% soluble
- Almonds (1 oz) - 3.5g - 25% insoluble/75% soluble
Tips for Adding Fiber for Constipation Relief
Gradually increase high fiber foods over 2-4 weeks. This allows your body to adjust and avoid issues like gas, cramping or diarrhea.
Aim for at least 25-35 grams per day from food sources. Drink plenty of fluids too, especially when upping fiber.
Pay attention to any foods that seem to aggravate constipation. You may need to avoid or limit those. Focus on soluble fiber sources which promote regularity for many people.
Beyond adjusting your diet, also make sure you stay active with exercise or movement throughout each day. This complements a high fiber intake for relieving constipation effectively.
The Bottom Line
A fiber rich diet full of whole grains, fruits, vegetables, beans, nuts and seeds encourages regular bowel movements. Gradually increasing these high fiber foods often relieves and prevents constipation.
Use the comprehensive high fiber foods chart divided by categories as a helpful resource when upping your intake. Just take it slowly and drink plenty of fluids to support this dietary change.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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