The Best High Fiber Foods to Help Relieve Constipation
Constipation affects nearly 16 out of 100 adults, making it one of the most common digestive complaints. The good news? Adjusting your diet to include more high fiber foods can help get things moving again.
How Fiber Eases Constipation
Fiber passes through the intestines undigested, absorbing water to form soft, bulky stool that is easier to pass. Soluble fiber in particular forms a gel-like consistency that promotes regularity. The recommended daily target is 25-30 grams of total fiber, but most adults fall short at just 16 grams per day.
High Fiber Food Chart for Constipation Relief
When constipation strikes, be sure you're getting enough fiber from whole plant foods. Here's an easy fiber chart highlighting great options to help alleviate backed up bowels:
Aim for at least 25-35 grams of daily fiber from foods. Spread out high fiber items throughout meals and snacks to optimize results. Guzzle plenty of fluids as well so the fiber passes smoothly through your system. Over time, a consistently high fiber diet trains the bowel to stay regular.
The Best High Fiber Fruits
Fruits make great high fiber snack options. Those richest in fiber include:
Raspberries
Just one cup of these sweet berries provides 8 grams of fiber. The seeds add insoluble fiber to promote regularity.
Blackberries
A cup of blackberries packs almost 8 grams of fiber, over 30% of your daily needs. The tiny edible seeds carry most of the fiber.
Avocado
Creamy avocado has over 7 grams of fiber in just half a fruit, along with fiber-boosting healthy fats to temper constipation.
Pears
With over 5 grams of fiber in a medium pear, the skin carries about half the fiber. So keep it on for constipation relief!
Apples with Skin
A medium apple with its antioxidant-rich skin provides 4 grams fiber, including gut-friendly pectin to ease constipation.
Strawberries
A favorite fresh fruit, just one cup of strawberries offers 3 grams fiber. Top yogurt or oatmeal with them!
Dried Fruit
Ounce for ounce, dried fruits like prunes, dates, raisins, apricots and figs provide more concentrated fiber than their fresh versions, making them portable constipation aids.
Best High Fiber Vegetables
Dont underestimate the mighty fiber punch packed into vegetables. Some all-star fiber-rich veggies for better bowel movements include:
Split Peas
Just one cooked cup of these protein-packed legumes provides a whopping 16 grams fiber, meeting over half your daily needs.
Lentils
With nearly 16 grams fiber per cooked cup, hearty lentils boost regularity while providing protein and iron.
Black Beans
Its hard to beat black beans for fiber content. One cooked cup serves an impressive 15 grams total - over half your daily target.
Artichokes
A medium steamed artichoke globe packs over 10 grams of fiber, making it one of the richest vegetable sources.
Green Peas
A humble cup of cooked peas provides a healthy 8 to 9 grams dose of fiber for gentle constipation relief.
Broccoli
Chopped raw or cooked broccoli florets offer 5 grams fiber per cup raw or 8 grams fiber when cooked - either way, great for gut health.
Brussels Sprouts
A notoriously fiber-rich veggie, one cup cooked Brussels sprouts provides 8 grams of bloat-reducing fiber.
Sweet Corn
Enjoy natures digestive broom - sweet summer corn has nearly 4 grams fiber per large cooked ear.
Greens
Leafy greens like spinach, kale, chard and collards each supply at least 4 grams fiber per cooked cup to combat constipation.
High Fiber Grains
Grains, especially whole intact grains, deliver an abundance of gut-filling fiber. Target these high fiber options to overcome constipation:
Oats
A superior whole grain for digestive health, oats contain over 4 grams fiber per cooked cup, largely soluble to ease constipation.
Barley
Nutty, chewy barley packs over 6 grams fiber per cooked cup. It makes a fiber-rich hot cereal or soup addition.
Whole Grain Bread
Seek 100% whole grain breads using bran, oats and cracked wheat, which provide at least 2 to 4 grams fiber per slice.
Whole Grain Pasta
Choose pasta made from quinoa, brown rice, buckwheat or whole grains for 5 or more grams of fiber per cooked cup.
Brown Rice
Nutritious brown rice keeps your digestion on track with 3.5 grams of fiber per cooked cup - six times more than white rice!
Popcorn
Enjoy a healthy whole grain snack in fiber-rich popcorn, with over 3 grams fiber per 3-cup serving when air-popped.
High Fiber Nuts and Seeds
Almonds
Crunchy, tasty almonds contain over 3 grams fiber for a quarter cup serving, so enjoy them in trail mixes or smoothies.
Pistachios
Pistachios offer over 3 grams fiber per ounce, so feel good about grabbing a fiber-packed handful of this nutritious snack.
Chia Seeds
These tiny seeds pack almost 11 grams of fiber per ounce! Their swelling action promotes gut regularity.
Flaxseeds
Add 2 tablespoons milled flaxseed to gain 4 grams fiber and omega-3 fatty acids to soothe irritation.
Sunflower Seeds
Enjoy 3 grams fiber and vitamin E per ounce of nutrient-dense sunflower seed kernels to curb constipation.
When constipation strikes, load up on high fiber fruits, vegetables, whole grains, nuts and seeds to get things moving. Forming long-term habits of eating fiber-rich plant foods daily provides lasting protection against backed up bowels. Stay hydrated, and over time your digestion will thank you!
FAQs
What are the best high fiber fruits to relieve constipation?
The top high fiber fruits include raspberries, blackberries, avocado, pears, apples with skin, strawberries and dried fruits like prunes, dates and figs. Enjoy them whole or blended into smoothies and parfaits.
How much extra fiber should I eat daily for constipation?
Aim to boost your total daily fiber intake from foods up to 25-35 grams when constipated. The average intake is just 16 grams fiber daily, so increase high fiber foods at meals and snacks to meet bowel health goals.
Can too much fiber cause constipation instead of fixing it?
Yes, suddenly increasing fiber intake without enough fluid can backfire and cause constipation. Drink plenty of water when upping fiber to stay regular. Slowly ramp up fiber over weeks to let your digestion adjust.
What fiber is best for relieving constipation fast?
Both soluble and insoluble fibers relieve constipation, but soluble forms a softer gel adding moisture to stools for faster relief. Good soluble sources include oats, barley, beans, seeds, nuts, peas, lentils, avocado and soaked prunes.
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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