Adopt this High Fiber Foods Chart for Constipation Relief long-term

Time to read 4 min

It can become complicated to manage constipation through medication and laxatives, and a comprehensive diet change should be performed. A high fiber diet can help relieve constipation, through the foods that are rich in dietary fiber.

Fiber rich foods have a number of health benefits, including improving the digestive system, providing nutritional value, and easing the symptoms of gas and constipation. You can also include fiber as a supplement if you are finding it difficult to add it naturally through your diet.

You should also focus on a diet chart that isn't focused on any specific macros or other goals. The high fiber foods chart for constipation should be designed specifically to improve your digestion. You can use this as a reset diet as well, if you are experiencing bloating, nausea, etc.

You should include these high-fibre foods into your diet chart

Before planning out a daily diet standard, it is important to prepare a list of healthy high-fiber foods that you need to include. These will be vital to add into your diet regardless of when you consume them. You should also add probiotics and prebiotics to encourage a better digestive outflow.

You can also improve the nutritional value of your meal by focusing on fiber. This is because many of the best high fiber foods for your diet will include some form of nutritional benefits, such as vitamins C, D, K, B, etc.


Bananas are one of the first few foods that you should look at when it comes to improving your digestive health. The potassium, fiber, and natural sugars can help in boosting digestive output and providing relief for symptoms.


Oats and fortified oatmeal can be one of the best ways to start your day for breakfast. You can add a range of nuts and seeds into your oat meal, and improve its overall nutritional value as well.

Green leafy vegetables

You can add green leafy vegetables to improve your intake of micronutrients, such as vitamins and minerals. These can help in boosting your overall metabolic health, while ensuring that your digestion is streamlined.


Figs are highly potent for digestion, and can be added in a range of ways. They contain around 4gms of fiber and can be a rich source of calcium.

Kidney beans

The protein and fibre present in kidney beans can make them one of the best sources of natural digestion enhancers. You can add kidney beans cooked or in sabzi form, to enjoy its taste and nutritional benefits.


Daals and lentils are vital, and can be prepared as papads and liquids. You can also add lentils to your diet at any time to get a boost in digestive output.


Prunes naturally contain sugar alcohols that offer a laxative-like property. You can also benefit from the nearly 3gms of fiber in a handful of a serving.

You can screenshot and save this sample diet chart

Here is a sample constipation diet plan which contains a mix of different foods to help in improving your digestive output.


High-fibre whole grain bread, bananas, oranges, apples/ Oat bran/ Prune juice


Dry nuts and seeds (walnuts, peanuts, almonds, etc)


Mixed vegetables/ kidney beans/ green peas

Roti with mixed grains (nachni, bajra, carrots, etc.)

Curd & rice


Tea with whole grain crackers

Homemade sweet potato chips/ apple chips


Leafy green salad with chia seeds/protein mix/curd & pomegranate seeds

French beans, lentils, cauliflower or potato sabzi

Plain roti

You can also focus on the following areas to relieve constipation

These parameters are also important to focus on when you are focusing on a complete change in your diet and lifestyle. You can improve your bowel movements significantly by adding more fiber, but also by improving your digestive tract output.


You can add laxatives to ease symptoms of irritable bowel syndrome and chronic constipation. These can be acquired over the counter and be consumed in different forms. They can help in relieving constipation, as well as allowing the bowels to move stool easier.


Soluble fiber and insoluble fiber are treated differently by the body. You can add a fiber supplement into your diet to improve your digestive functioning and provide relief for symptoms. You can track your grams of fiber and reach your daily needs through supplementation.


If you have a medical condition, such as inflammatory bowel disease, then taking the right medication will be important. The right medication is important for treating a range of symptoms, such as nausea, gas, bloating, etc.

Focusing on nutrition

You need to switch over towards healthier foods to improve your digestive health. You can avoid heavily processed foods, snack foods with minimal nutrition, and heavily refined foods that may not contain any health value.

Lifestyle changes

By removing smoking and excessive drinking, you can improve your digestive system functioning. You can also improve your sense of vitality and wellbeing, when you focus on stress management, flexibility, etc. 

* 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).

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