High Fibre Foods Chart for Constipation: Top Choices for Relief

Dietary fibre refers to the plant material that is not digested by the digestive system and passes through the digestive system. It is essential in being able to keep the bowel movements and stomach healthy, and helps maintain digestive health. Dietary fibre, which includes soluble and insoluble fiber, is further divided into soluble and insoluble types.

• Found in oats and beans, lentils, apples, and citrus fruits.

• Absorbs water in the intestines and forms a gel kind of substance that softens stool.

• Slows digestion a little, that is, maintains the level of sugar in the blood and cholesterol.

• Found in whole grains, in nuts, seeds, and in the skins of fruits and vegetables.

• Gives stool mass and increases the speed of passage along the intestines.

• Helps to prevent constipation and bowel irregularities.

The multiple benefits of consuming high fiber foods and dietary fibre contribute significantly to overall digestive health and are the following;

• Enhances faecal consistency: Dietary fibre helps to produce softer and more bulky stool that can be passed.

• Increases bowel percussion: Water content in dietary fibre causes intestinal contractions.

• Keeps the gut healthy: Fibre is a prebiotic, nourishing health-promoting gut bacteria that keeps your gut healthy.

• Avoids constipation: Dietary fibres help to reduce constipation and complications associated with it, like haemorrhoids.

Here’s a clear comparison of fiber content, including soluble vs insoluble fibre, with examples:

High-fibre foods for constipation that can help relieve constipation include whole grains (oats, brown rice), legumes (beans, lentils), fruits (apples, pears, berries, prunes), vegetables (broccoli, carrots, leafy greens), nuts, and seeds, which are all high in fibre. It is also important to drink plenty of water when consuming high-fiber diets to help the fibre work effectively.

Fruits are excellent sources of fibre and hydration. Prunes, apples, pears, berries, figs, and kiwi are particularly effective for relieving constipation, and prune juice can also be a beneficial addition. Prunes contain natural sorbitol, which acts as a mild laxative, while the skin of apples and pears provides insoluble fibre for bulk.

• Papaya:  A popular remedy for constipation in India.

• Guava:  Eating guava with the seeds increases fibre intake.

• Pomegranate:  Packed with fibre, vitamins, and antioxidants.

• Bananas:  Opt for ripe bananas to improve bowel regularity.

Leafy Greens: Spinach, collard greens, and other leafy vegetables are good sources of foods for constipation, including insoluble fibre and magnesium.

Broccoli and Brussels Sprouts: These vegetables are packed with foods rich in fibre and are high in fiber.

Carrots and Sweet Potatoes: Excellent sources of fibre, especially when eaten with the skin

Oatmeal and Bran Cereals: A great way to start the day with a good amount of fibre.

Brown Rice and Whole Wheat Bread: Choose whole-grain options over refined versions to increase your fibre intake.

Beans and Lentils: Lentils, chickpeas, black beans, and kidney beans are excellent sources of both soluble and insoluble fibre that help increase stool bulk and movement. 

Nuts: Almonds, peanuts, and pecans can be a good source of fibre.

Seeds: Flaxseeds, chia seeds, and pumpkin seeds are beneficial additions to meals.

Popcorn: A whole-grain snack that can be a good source of fibre.

Dried Fruits: Dried apricots, dates, and raisins are also good sources, but be mindful of their sugar content.

A high-fibre diet, along with the use of calcium polycarbophil,  can significantly improve bowel regularity and ease constipation by adding bulk to the stool, softening it, and stimulating intestinal movement. The following is a sample one-day Indian meal plan, aligned with dietary guidelines, providing a mix of soluble and insoluble fibres, aiming for more fiber intake.  from fruits, vegetables, whole grains, legumes, nuts, and seeds, aiming for daily fiber intake.

• Intake at least 6- 8 glasses of water per day; fibre is best taken with sufficient fluids.

• Gradually increase intake of fibre to avoid bloating or gas.

• Grains, fruits, vegetables, nuts, and whole grains should be included in the diet, which gives a balance of soluble and insoluble fibre.

• Light physical activity, like walking, can also able to help in the stimulation of bowel movements.

This sample plan provides about 33–39 g of fibre per day, which is within the recommended intake for fiber foods for adults (25–35 g) to relieve constipation.

Raising the amount of dietary fibre is important to promote healthy digestion, prevent chronic constipation, and maintain overall gut health. The following are some of the effective methods to increase fibre intake that may address any underlying medical condition. , including fiber supplements and certain foods, as part of a high fiber diet, incorporating the best high fiber foods to ease constipation:

Consuming whole fruits rather than juices and including vegetable sources of fibre, such as spinach, broccoli, carrots, beans, and zucchini, in meals can significantly increase fibre consumption. One can add veggies to curries, soup, and salads to add daily fibre.

Substituting refined grains with whole grains like brown rice, whole wheat, oats, barley, and quinoa would help to increase insoluble fibre intake. Daily meals with whole-grain breads, chapatis and cereals would also help in regular bowel movement.

The addition of beans, including kidney beans, lentils, chickpeas, and peas, will provide a mix of soluble and insoluble fiber that helps to make the stool soft and bulky while also supplying the body with protein that will satiate.

The best sources of fibre, particularly insoluble fiber,  are nuts and seeds such as almonds, walnuts, flaxseeds, and chia seeds. Seeds especially absorb water and form a gel that softens stool and helps to create a smooth bowel movement.

Water consumption is essential as much as the intake of fibre because fibre works best with adequate water intake, which also supports the growth of beneficial bacteria in the large intestine . It helps to avoid bloating and the easy elimination of stool, especially when you remember to drink water.

Increase in fibre consumption should be done progressively and to a lesser extent to enable the digestive system to adapt and reduce gas or bloating. A mix of soluble and insoluble fibres softens stool and helps it pass smoothly through the intestines. 

Although there is occasional constipation, which is usually reduced by diet or a change of lifestyle. These are signs that may indicate a medical condition related to bowel habits. Seek medical advice when constipation is chronic (longer than three weeks), acute, or when it is accompanied by unexplained weight loss, blood in the stool. These may be indications of ailments such as colorectal, thyroid, or neurological problems that require attention by a professional.

One of the digestive problems that can be eased through changing the diet, adding fibre, having enough water, and exercising is constipation. The mixture of fruits, vegetables, whole grains, legumes, nuts, and seeds will ensure a regular bowel movement and the overall health of the intestines. 

The regular stool consistency and frequency should be monitored to identify underlying issues at an early stage. Most cases can be treated by nature, but persistent, severe, or unusual symptoms should be evaluated. The most effective and natural method of prevention and relief of constipation is a balanced and fibre-rich lifestyle.

Medical Disclaimer-This information is for educational purposes only. No information provided on this website, including text, graphic, and images, are intended as substitutes for professional medical advice. Please consult with your doctor about specific medical advice pertaining to your condition(s).