Try This High Fiber Foods Chart for Constipation Relief

Constipation is a common issue faced by many people around the world. When the digestive system is not excreting waste properly, it can disrupt the routine by causing discomfort. However, sticking to high fiber foods can relieve constipation by adding bulk to the stool. It makes it easy to pass the stool through the digestive tract.

In this blog, we will closely look at the most common causes of constipation and also share a high fiber foods chart for constipation. Moreover, we will also give you some tips to combat and prevent constipation.

Constipation Causes

Constipation is having less than 3 bowel movements in a week with pain and difficulty passing. The stool is usually lumpy and hard. This condition is more common in females as compared to males. Some of the common causes of constipation are as follows:

• Not enough fiber in the diet
• Medications
• Not enough liquids
• Ignoring the urge to have a bowel movement
• Lack of exercise
• Irritable bowel syndrome
• Stress
• Problems with intestinal function
• Changes in habits or lifestyle, including pregnancy, travel, old age
• Abuse of laxatives
• Other Medical conditions

Importance of Fiber in Digestive Health

Fiber is an essential nutrient that maintains the digestive system’s health. Mainly, there are two types of fiber i.e., Insoluble and Soluble fiber.

Soluble Fiber: It dissolves in water and forms a gel-like substance that softens stool and improves bowel movements.

Insoluble Fiber: Insoluble one adds weight to stools by promoting movement through the digestive tract.

However, the recommended amount of daily fiber depends on your everyday calorie intake and age.

High Fiber Foods for Constipation

Following is a high fiber foods chart for constipation relief:

1. Fruits

One of the best and healthiest ways to increase fiber intake is via fruits. Many fruits are full of fiber and also provide many other nutritional benefits.

• Apples
• Berries
• Prunes or Dried Plums
• Kiwis
• Guavas
• Avocados

Read More: 6 Healthy Tips on How to Get Fiber in Your Diet

2. Vegetables

Vegetables are also rich in fiber which can relieve constipation. They are plant-based fibers that can induce bowel movements. Some of the fiber rich vegetables for constipation are as follows:

• Leafy greens (Spinach, kale, Swiss chard, etc)
• Broccoli
• Sweet potatoes
• Bitter Gourd
• Carrots

3. Whole Grains

Fiber is also present in whole grain foods. In place of refined products, it is a healthy option to try whole grain foods. You can find whole grains in:

• Brown Rice
• Oats
• Quinoa
• Whole Grain Pasta

Read More: How To Get Rid Of Constipation Instantly?

4. Legumes

Legumes are rich in plant-based fiber. Beans are an excellent source of fermentable fiber. Fermentable fiber is a soluble fiber that can be broken down and fermented by good bacteria in the colon. It is not only present in legumes but also in fruits, vegetables, bran, oats, etc.

• Lentils
• Beans (Black beans, Kidney beans, etc)
• Chickpeas
• Peas
• Peanuts

High Fiber Foods	Serving	Amount of Fiber (in grams)
Avocado	1 cup	9.8 grams
Banana	1 large size	3.5 grams
Blueberries	1 cup	6.2 grams
Apple with Skin	1 medium size	4.5 grams
Broccoli (Cooked)	1 cup	5.2 grams
Chickpeas (Cooked)	1 cup	6.3 grams
Green Peas (Cooked)	1 cup	8.8 grams
Lentils (Cooked)	½ cup	7.8 grams
Navy Beans (Cooked)	½ cup	9.6 grams
Orange	1 medium size	3 grams
Kidney Beans (Canned)	½ cup	5.5 grams
Raspberries	1 cup	8 grams
Spaghetti, whole-wheat, cooked	1 cup	6 grams
Barley (Cooked)	1 cup	6 grams
Split peas, boiled	1 cup	6 grams
Lentils, boiled	1 cup	15.5 grams
Black Beans (Boiled)	1 cup	15 grams
Chia Seeds	1 ounce	10 grams
Quinoa	1 cup	5 grams

How Much Fiber Do We Need?

Dietary requirements for fiber vary based on gender and age. However, people having constipation need more than the recommended dietary fiber.

Below are the Dietary Reference Requirements (DRIs) for children and adults:

How to Incorporate High Fiber Foods in Your Constipation Diet?

If you are having consitpation issues and want to incorporate high fiber foods in your diet and don’t know where to start, then follow these steps:

• Start the day with a fiber rich breakfast (Oatmeal having nuts, berries, etc)
• Eat fresh fruits as a snack (Berries, Apples, Bananas, etc)
• For Lunch, go for high fiber vegetables or legumes
• Instead of refined grains, use whole grains (Brown rice, Quinoa, Whole wheat pasta, etc)
• You should try high fiber recipes, like vegetable stir-fry, fruit smoothies with chia seeds, etc

Read More: 6 Ways To Soothe Bowels When Constipated

Tips to Prevent Constipation

If you don’t want to be a victim of constipation, then follow these preventive measures:

• Eat fiber-rich foods
• Drink plenty of water throughout the day
• Stay Physically active
• Be mindful of portion sizes
• Take fiber supplements, if necessary

Key Takeaways

Fiber is an important nutrient to keep the bowel movements normal and healthy. If you are not getting enough fiber through your foods, then you might end up having constipation. It is a painful and discomforting digestive condition in which a person finds it difficult to pass stool.

However, by consuming high-fiber foods in the diet, you can effectively prevent and relieve constipation. From fruits to vegetables, legumes, whole grains, nuts, and seeds, you can incorporate a range of fiber rich foods into your diet.

Moreover, if you have severe constipation which keeps coming back or isn’t going away, you should consult the best nutritionist or gastroenterologist in Pakistan via Marham.