List of 8 High Fiber Foods for Constipation That Actually Work

Updated on March 16th, 2020

Do you spend most of your time in the washroom, every morning, struggling to ease yourself? If yes, then it’s high time that you treat this issue and get rid of the pain and struggle in an easy and healthy way.

These days with desk jobs and barely any time to think about health, people face severe repercussions. With the lack of physical exercises, stress, and poor diet, people fall ill more often. You can spot the initial visible signs of this careless, casual lifestyle in your gut in the form of constipation. But, constipation can be easily cured and also prevented with some small and effective measures, and eating fibrous food is one of them.

Fiber contributes to adding bulk and softness to the stool; hence the high fiber foods list for constipation is highly recommended. The softness of the stool can help in making the effects of this condition less severe, and once the bulk is big enough, it forces a reasonable number of bowel movements. Increasing fiber intake in your diet can work wonders to treat constipation. Try eating fruits and vegetables every day, and slowly increase the portions you consume to get your body familiarized with the diet. Constipation is so prevalent in the present generation that 16 adults in every 100 and 33 senior citizens out of every 100 suffer from constipation in the United States.

[Also Read: Natural Remedies For Constipation]

Wondering why you could have constipation?

1. Diet and Lifestyle

An unhealthy lifestyle and poor diet intake is the most common cause of constipation. People eat large amounts of junk food and have no time to cook a good, healthy meal for themselves.

2. Medication


Constipation is a common side effect when you are under a specific prescribed medication. This condition could be caused by laxatives too. Laxatives could make you dependent on them which is always a bad sign.

3. Health Conditions

Constipation can be a symptom or a side effect of any health condition that you might have. Irritable bowel syndrome is one of the most common causes of constipation. Aging, which is inevitable also causes constipation in case you don’t take proper care of yourself.

Recommended Amounts of Daily Fiber for Your Family

Fiber intake recommended for adults

Adults below 50 years of age Adults over 50 years of age
Women 25g 21g
Men 38g 30g


Fiber intake recommended for kids

Age of Child Fiber Intake
1 to 3 years 19g
4 to 8 years 25 g
9 to 13-year-old girls 26 g
9 to 13-year-old boys 31 g
14 to 18-year-old girls 26g
14 to 18-year-old boys 38g

A Proven High Fiber Foods List for Constipation Relief

The central element to treat your constipation is fiber. And, fiber comes from different natural resources. Here are some foods that get highly recommended for constipation.

1. Fruits


Fruits are rich in fiber and form an essential part of the high fiber foods list for constipation.

Along with easing your bowel movements, they come with several other nutritional health benefits.  These fruits can be cooked or eaten raw although some people prefer them cooked to alleviate constipation. Eat the fruit with the peel if you can, for better results.

How eating fruits can help cure constipation?

  • The recommended daily intake of fiber is 17-22%. Fruits can provide you up to 10 grams of fiber by having a fruit bowl.
  • By eating fruits like apples and prunes, short-chain fatty acids get formed by pectin which is rapidly fermented by bacteria. It pulls water into the colon and softens the stool to decrease the gut transit time.
  • Fruits also contain sorbitol which provides a laxative effect on the body. They contain beneficial phenolic compounds that stimulate bacteria present in the gut which also contributes to the laxative effect.
  • Some fruits like prunes add bulk to the stool by increasing the amount of water in it through an insoluble fiber present in the fruit known as cellulose.
  • Pears are unusually high in fructose which is a type of sugar that is poorly absorbed by the body. It ends up in the colon where through osmosis, it pulls in water and stimulates a bowel movement.
  • Figs contain an enzyme called ficain which may contribute to bowel movements.
  • They can be added in salads, juiced, oatmeal, smoothies, in baked goods, or directly eaten raw, which not only cures constipation but is beneficial for your overall health

Here are some high fiber fruits you could eat to treat constipation naturally –

  • Apples
  • Prunes
  • Pears
  • Figs
  • Oranges
  • Mandarins
  • Grapefruits
  • Kiwi

2. Vegetables


Vegetables are high in fiber and including them in your diet is one of the best solutions for keeping your bowel movements smooth and regular. Add a whole lot of greens to your diet from this high fiber foods list for constipation (List above) to provide you with a rich source of nutrients along with benefiting health in many ways.

Why are veggies good for a bowel movement?

  • Greens such as broccoli, spinach, and brussels sprouts are a rich source of Vitamin C, Vitamin K, and folate, along with containing the right amount of fiber.
  • Vegetables provide 10% to 17% of the recommended daily fiber intake which is a considerable amount to ease your constipation.
  • These greens help in adding bulk and weight to the stools, making them easier to pass through the gut.
  • You can consume them in various ways like soups, salads, cooked in stews, added to sandwiches, boiled, grilled, steamed, or they can be eaten raw as well.

The following listed vegetables are the best to ease your constipation –

  • Spinach
  • Lettuce
  • Kale
  • Swiss chard
  • Asparagus
  • Artichoke hearts
  • Broccoli
  • Brussel sprouts
  • Carrots
  • Cabbage
  • Peas
  • Green beans
  • Squash
  • Zucchini
  • Red potatoes with skin

3. Whole Grains

Switch from refined grains like white flour and white rice to whole grains which makes a huge difference to your diet. While processing, the whole grain to refined grains, majority of the fibrous content gets lost. Shifting to these items and making them a major part of your diet provides rich fiber to ease constipation. You can use whole grain bread in sandwiches and other baked items,. Some whole grain foods that you can add to your high fiber foods list for constipation are listed below –

  • Brown rice
  • Quinoa
  • Whole Wheat
  • Barley
  • Rye
  • Amaranth
  • Bulgur

4. Nuts

Nuts are rich in fiber and omega fatty acids. They can be eaten in leisure as well as added to your diet in several ways. You can mix them with your breakfast or other meals not only for an increase in the fibrous intake but also to improve the texture of your food. Some nuts that are good for treating constipation are listed below –

  • Almonds
  • Brazil nuts
  • Pecans
  • Walnuts

5. Seeds

Seeds are a rich source of fiber. Add them to your diet with smoothies and salads. They are rich in soluble and insoluble dietary fiber which makes them an ideal digestive aid. Listed below are some seeds that help ease constipation –

  • Chia seeds
  • Flaxseed
  • Fennel seeds
  • Psyllium

6. Beans and Legumes

Beans and Legumes

Beans and legumes are good sources of fiber. However, they could be gassy. People with irritable bowel syndrome get advised against consuming these to avert worsening heir condition. Here are some beans that help ease constipation –

  • Chickpeas
  • Soybeans
  • Lentils
  • Navy beans
  • Kidney beans

7.  Rhizomes like Sweet Potatoes

Sweet potatoes are rhizomes or underground stems that everyone enjoys on occasions, but sweet potatoes can be of even more significant help to you by solving your constipation problem. Eating sweet potatoes on a regular basis can help normalize your bowel movement.

8.  Oat Bran

The outer part or cover of oats is entirely made out of fiber making oats the best breakfast for you. Eating oats daily during any meal can help you loosen up on the pot and reduce your constipation worries.

Other Simple Solutions for Constipation

There are a few other natural products that can help in relieving you from constipation as well. You can also add them to your diet for better results.

1.  Kefir

Kefir is a fermented milk beverage. It is a probiotic which contains bacteria and yeasts that help ease constipation. Add it as a salad dressing, make smoothies, or many other ways to add it to your diet.

2. Hot Tea

A nice hot tea taken early in the morning could help ease your bowel movements. But if you have a history of constipation, then avoid drinking tea with milk. Herbal tea with anise or fennel is the best way to soothe your system

3. Water

Dehydration is the most common cause of constipation; hence you must drink plenty of water to keep your digestive system running smoothly and therefore better bowel movements. A recommend eight glasses of water a day is a must.

Excess intake of fiber isn’t good

Sometimes, overeating fiber to ease your constipation could have the opposite effect. Eating fruits and vegetables to add fiber in your diet is very important, but be sure to add them to your diet gradually and not all at once because it could cause too much gas and painful bloating. Increase your fiber intake by 5 grams each day and eat about 20-35 grams of fiber daily.

If you have irritable bowel syndrome, eating foods that contain insoluble fibers could trigger your symptoms. It is better to eat foods with soluble fiber which is much easier on your system. Avoid foods that have a gassy reputation altogether. Keeping these in mind, figure out what is best for you from the high fiber foods list for constipation.

Constipation can be uncomfortable and bothersome. You need not worry because people have been using natural methods to ease constipation for ages. A simple and obvious solution is to increase fiber intake through your diet, as fiber comes from plants and vegetables. Apart from planning your diet well which include high fiber foods list for constipation, it is imperative to drink plenty of water every day. Our body absorbs water from the intestines. When we do not drink enough water, it hardens the stools and causes constipation. Constipation is common which shouldn’t bring your daily activities to a halt. Maintain a healthy lifestyle and live life to the fullest.

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