Explore the Best High Fibre Foods For Constipation

If you want to prevent and treat constipation naturally, eat more fiber. But be sure to add it slowly. Too much can cause bloating and cramping.

One of the best foods for constipation is brown rice. A cup of cooked brown rice provides three grams of fiber. Beans and lentils also are high in fiber. A cup of navy beans or lima beans provides 9 to 11 grams.

Sweet Potatoes

A scrumptious starch, potatoes provide a healthy dose of fiber. One medium potato with the skin offers 3.8 grams of fiber. Bake, boil, mash, or add the tuber to soups and salads. Avoid frying them in oil or using them for french fries, however, which can pack in saturated fats.

Like other plant foods, sweet potatoes provide both soluble and insoluble fiber. The former hydrates your stool and promotes regularity, while the latter increases bulk and aids in bowel movements.

Studies have shown that eating high-fiber diets can improve bowel frequency and help relieve constipation.

A dietary regimen that includes whole grains like brown rice, oatmeal and quinoa also helps.

The colorful orange flesh of the sweet potato is rich in beta carotene, which your body converts to vitamin A. This nutrient is crucial for your eye health and keeps your immune system strong. In fact, severe vitamin A deficiency can lead to blindness.

Rhubarb is not just the tart companion to strawberry in your favorite desserts, it’s also a good source of soluble fiber. A cup of rhubarb contains nearly a gram of fiber, as well as plenty of antioxidants for your health.

A staple of many diets, air-popped popcorn packs a powerful fiber punch. Enjoy it on its own or tossed into a smoothie or yogurt parfait. You can also find it in a variety of snack mixes and even sourdough bread. Take Some Sildenafil pills like Fildena 100 and Fildeba 120 which is good qualitative medicine for men. Figs, both dried and fresh, offer several health benefits and can help with constipation. A cup of fresh figs provides five grams of fiber, while three to five dried figs deliver a similar amount. The crunchy fruit also contains a compound called sorbitol, which is similar to fiber in that it can soften your stool and promote regularity.

Air-popped Popcorn

Popcorn has a reputation as a movie theater snack, but it also happens to be an easy and delicious way to get a lot of fiber into your diet. The key is to avoid the butter and salt and opt for a light sprinkle of sea salt and olive oil (or another healthy oil, like avocado or walnut). This seasoning combo keeps your popcorn fairly healthy while also being delicious and satisfying.

If you are looking for more flavorful options try a sprinkle of cinnamon and honey or an apple pie spice mix. You could also add a dash of lemon juice or vinegar to your popcorn for some zesty tang. If you prefer a cheesier flavor, try mixing in some parmesan cheese or nutritional yeast.

Beans are a great source of soluble and insoluble fiber, which helps your digestive tract move food along. A half-cup serving of black, kidney, pinto or lima beans packs over seven grams of fiber. Try adding them to a salad, soup or casserole.

Broccoli is another fiber superstar, providing over five grams in a half-cup serving. It’s also rich in vitamin C and magnesium. You can eat it raw or steam, roast, or sauté to retain the most nutrients.

Nuts are also a good source of fiber, although they are calorie-dense. An ounce of almonds, pistachios or walnuts provides about 3.5 g of fiber. Be sure to watch how many you eat, however, as nuts can have high levels of fat.


Pears are not only a healthy snack for constipation, but they also help relieve it because they contain lots of water and fiber. A medium pear has about five grams of fiber, which is a quarter of what kids need daily. In addition to being high in fiber, pears are full of vitamins and antioxidants that are good for your health.

Berries are another great source of fiber, and there are many different kinds to choose from. One cup of berries, including raspberries, blackberries, and strawberries, has 3 to 4 g of fiber. They are also high in vitamin C, which is known for its immune-boosting effects. You can add a bowl of berries to your favorite cereal for breakfast or eat them on their own as a healthy snack or dessert.

Another fruit that can be used as a natural remedy for constipation is the papaya. It is a rich source of soluble fiber.

which helps move food through the digestive system and out of the body. Super Fildena correct option to cure ED. It is also loaded with nutrients that are good for your health, such as magnesium, which is a mineral that promotes regularity.

Other foods that are high in fiber include whole grains like oats and brown rice, as well as leafy greens and avocados. Try adding these foods to your diet to increase the amount of fiber you eat every day. In addition, you can eat more fruits and vegetables by making side dishes with them, such as steamed broccoli or stewed okra, to eat with your main meals. Eating more fiber can help relieve constipation and prevent it from returning in the future. However, if you are experiencing severe or frequent constipation, consult with a doctor. They may recommend the use of laxatives to relieve your symptoms.


Fiber is a key player in the battle against constipation. This nutrient, found in whole grains, beans and fruits, helps your digestive system stay regular by adding bulk to stool and softening it. Fiber also does other cool stuff, like lowering cholesterol and reducing your risk for heart disease, stroke and certain cancers.

Spinach is a leafy green vegetable that provides plenty of fiber. It is also high in antioxidants, which limit damage from free radicals and may help prevent age-related conditions. Spinach is rich in iron, which helps your red blood cells carry oxygen to different parts of your body. A deficiency in this mineral can cause iron deficiency anemia.

One cup of spinach provides a good dose of soluble and insoluble fiber. It also contains Vitamin A and Vitamin C, which are important micronutrients. Both of these vitamins can improve your immune system and keep your eyes healthy. Vitamin A is also good for your skin and hair, while Vitamin C helps protect against colds and infections.

Aim for 30 grams of fiber a day, which can be obtained through a combination of foods. Eat low-fat popcorn, chia seeds and granola to get some fiber in your snacks, or opt for rye bread instead of wheat bread because it is higher in arabinoxylan, a type of soluble fiber. A handful of raisins or prunes also makes a great snack, as does a glass of fruit juice or lemon water. When introducing new fiber into your diet, increase the amount slowly over a few weeks to allow your digestive system to adjust. This can reduce the risk of intestinal gas, bloating and cramping.


A staple in most people’s diet, an apple a day really is the best way to keep constipation at bay. Apples are rich in both soluble and insoluble fibre as well as Vitamin C, Potassium and antioxidants. They are also low in calories, have no fat and only a trace of sodium. They can be eaten raw or cooked and are versatile enough to be added to both sweet or savoury dishes. Try them with a smear of goat cheese (check our guide to find out which are pregnancy-safe) on crusty bread and drizzle of balsamic vinegar, or use them to make a healthy fruit salad.

Soluble fibre, found mainly in fruits, vegetables and whole grains, helps relieve occasional constipation by adding bulk to your stool and softening it. It works best in combination with water. Insoluble fibre, on the other hand, absorbs water and adds moisture to your stool. Foods rich in both types of fibre, such as prunes, raisins and figs, are good for relieving constipation.

In addition to a high- fiber diet, you can also ease constipation by incorporating more physical activity and drinking adequate amounts of water. Aim for at least eight glasses of fluid per day, including water, herbal tea and coffee. If your constipation persists, please speak to a GP or health professional.

High Fibre Foods Benefits

A high-fiber diet helps control blood sugar levels and reduces the risk of diabetes. It also helps to prevent weight gain and lower cholesterol levels.

Eat a variety of foods containing fibre – whole fruit, vegetables and whole grains, beans/legumes, unsalted nuts and seeds. Gradually increase the amount of fibre you consume and drink plenty of fluids to avoid digestive discomfort.

Lowers Cholesterol

While the first thing you may look at on a food label is sugar or fat, fiber is also important. A 2022 study found that people who eat enough fiber have a lower risk of dying from any cause than those who don’t.

Fibre helps to keep your digestive system clean and healthy, easing constipation and lowering the chances of colon cancer. It can also help you manage your weight and blood pressure.

You can get high-fibre foods by adding lentils, kidney beans or black beans to soups and stews or mixing seeds into yoghurts and salads. Alternatively, opt for split pea soup which is packed with folate, a key nutrient that pregnant women and people on certain medication need to boost their intake of.

Reduces Risk of Heart Disease

It also helps prevent digestive issues such as gas, bloating and diarrhea. However, you should add fiber to your diet gradually to allow your digestive system to get used to it and always drink plenty of water to prevent dehydration.

Evidence from prospective studies indicates that higher intakes of fibre are associated with a lower risk of coronary heart disease and cardiovascular disease (CVD). A dose-response meta-analysis was performed using restricted cubic splines to estimate relative risks in the presence of confounding variables. The results indicated that CVD mortality declined steadily with increasing dietary fibre intake.

Helps Control Blood Sugar

A diet rich in soluble fibre from foods like beans, oat bran, barley and berries, as well as from nuts, seeds and legumes may help control blood sugar levels in people who are diabetic. However, it’s best to increase your intake of this nutrient slowly to avoid digestive symptoms such as gas and bloating.

Fibre slows the body’s digestion of carbohydrates, which helps keep blood sugar stable after a meal and curbs sweet tooth cravings. It also helps create a healthy bacteria in the large intestine that reduces colorectal cancer risk. In addition, many people who eat plenty of fibre have lower glycosylated hemoglobin blood test results. Ask your doctor or a registered dietitian for more information.

Helps Control Weight

Fiber helps you feel full, so you eat less. It also has a lower energy density than most foods, which means that you consume fewer kilojoules per serving. So if you’re trying to lose weight, high-fiber foods may help you shed pounds.

High-fiber foods help keep your digestive system healthy, reducing the risk of colon cancer and hemorrhoids. That’s because soluble fiber absorbs water and adds bulk to stool, while insoluble fiber reduces the amount of time food spends in your colon.

Try to add more high-fiber foods to your diet. For example, choose whole fruits instead of juice to get more fibre and fewer calories. And add leafy greens, berries and stewed vegetables to your meals. They’re delicious, easy to prepare and packed with nutrition.

Reduces Risk of Diabetes

Fiber isn’t often the first line item people look for on a food label, but it should be. A study published in 2020 found that those who consume more dietary fiber have a lower risk of type 2 diabetes.

The reason why is because it slows down digestion and stabilizes blood sugar levels after meals. It also helps curb sugar cravings and supports weight loss.

Fibre is made up of both soluble and insoluble fiber. Soluble fibre dissolves in water, creating a gel-like substance in the stomach that bacteria can break down to help reduce cholesterol and control blood glucose levels. Insoluble fibre adds bulk to stool, which promotes regular bowel movements and helps prevent and relieve constipation.

Eat plenty of whole foods like fruits, vegetables, whole grains, legumes and nuts to reach the recommended 25-35 grams of fiber per day.

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