Constipation is one of the most frequently occurring complaints of digestive disorders, and in most cases the solution is not one that comes from the drugstore, but rather the plate. Incorporate more high fibre foods for constipation into your diet to ensure the softening of stool, bulking and regular digestion. This guide has the list of 25 high fibre foods for constipation, information about the amount of fibre required in your diet on a daily basis and how to create a realistic eating plan around fibre with common Indian foods.
Best High Fiber Foods for Constipation: Fruits such as papaya and guava, whole grains such as oats and whole wheat, and legumes such as rajma and chickpeas along with vegetables like spinach and sweet potato are the best high fibre foods for constipation. For most adults, 25-38 grams of fiber per day, plus sufficient water, is necessary for these foods to help combat constipation.
What Are High Fiber Foods for Constipation?
Foods high in fibre for constipation help to soften the stool and add bulk. There are 2 forms of fiber: Soluble fiber that absorbs water and makes stools softer, and insoluble fiber that provides bulk and shortens transit time. The best foods that contain high fibre and are good for constipation generally consist of a combination of both.
Sometimes, people only start eating more high fiber foods for constipation and they don't get enough water, which can make constipation worse because the fiber is not effective without water. It is important to pair high fiber foods for constipation with 2.5–3 liters of water per day to truly ensure that high fiber foods work for constipation.
Top 10 Fiber Foods for Digestion
If you can only take one section from this guide, this is it, the top 10 fiber foods list, these are the most functional and easy to find foods to use to battle constipation. These 10 fiber foods are easily available in Indian Kitchens and provide a high fibre to calorie ratio and hence make the best starting point before taking a look at the more extensive list below:
| Food | Fiber Content |
|---|---|
| Flax seeds | 2 tablespoons contain the same amount of fiber as chia seeds |
| Brown bread | 1 g fiber per slice |
| Rajma (kidney beans) | 6 g fibre per ½ cup cooked |
| Oats, dry | 4 g fiber per ½ cup |
| Cherries | 2.1 g fiber per cup |
| Grapes | 3.3 g fiber per cup |
| Asparagus | 3 g fiber per 100g |
| Sweet potato (with skin) | 4 g per medium sweet potato |
| Raisins | 7.5 g of fiber per cup |
| Black-eyed peas | 6 g fiber per ½ cup cooked |
Eating every day from this top 10 fiber foods list is one of the easiest ways to manage constipation without taking fibre supplements or laxatives. Eating any one of these top 10 foods rich in fiber will help to prevent boredom with meals, while rotating them throughout the week.
Good Source of Fiber Foods: Full List of 25 Options
Here are 15 more great sources of fiber foods for variety and to add to the top 10:
- Pears (with skin)
- Apples (with skin)
- Broccoli
- Carrots
- Moong dal
- Brown rice
- Flax seeds
- Bajra (pearl millet)
- Jowar (sorghum)
- Dates
- Figs (anjeer)
- Green peas
- Sprouts
- Pumpkin seeds
- Beetroot
These 25 good source of fibre foods are spread across fruits and vegetables, grains, legumes and seeds, so they make it easy to maintain a variety of foods in your high fibre diet without having to eat the same ones each day. A shopping list of these healthy foods that are rich in fiber will simplify weekly grocery shopping.
High Fiber Foods for Weight Loss
Interestingly, many of the same high fibre foods for weight loss are also for constipation as fibre makes people feel full and makes them digest the food slower. Foods with a high fiber content such as oats, leafy greens, and chickpeas not only help maintain regular bowel movements but are also great for weight loss on fewer calories.
This overlap also implies that you don't require an alternative digestion diet and a weight management diet, as the majority of the foods with high fiber content that assist you lose weight also assist you with digestion and constipation alleviation. Eating high fiber foods for weight loss such as legumes and vegetables will usually resolve constipation as a secondary effect if the primary target is weight loss.
How Much Fiber Each Day Do You Need?
Knowing how much fibre is needed on a daily basis allows you to know if you are getting enough fibre. The recommended amount is 25 grams of fiber a day for most adult women and 38 grams for most adult men. The first step in determining how much fibre is appropriate for your diet is to monitor a couple of normal days of food consumption.
One of the most common causes of constipation is a lack of fiber, with the majority of people only consuming 10-15g per day, when the recommended amount is 25-38g.
How Much Fibre Per Day: Age and Gender Guidelines
The following guidelines indicate the amount of fibre recommended for each age and sex group:
| Age Group | Women | Men |
|---|---|---|
| 19–30 years | 28 g | 34 g |
| 31–50 years | 25 g | 31 g |
| 51+ years | 22 g | 28 g |
The numbers are general recommendations and those with a history of digestive health issues should consult their doctor before consuming excess amounts as this can cause bloating or gas in the short term. It's helpful to come back to this table of how much fibre per day from time to time as you get older or become more active.
High Fibre Diet: Tips to Increase Intake Safely
A plan to transition to a high fibre diet will be effective if it is a gradual process:
- Add fibre gradually over 1-2 weeks and give your gut time to adapt to a high fibre diet.
- As fiber increases, water increases, as water is needed for fiber to run through the digestive tract.
- Opt for whole grains rather than refined grains, brown rice, whole wheat rather than white rice, maida.
- If possible, eat fruit with the skin on as much of the fibre is on the skin.
- Incorporate legumes into the food regularly as dals and beans are some of the highest fibre foods included in a regular Indian high fibre diet.
Conclusion
Eating too few high fiber foods for constipation is the main cause of constipation, and drinking enough water along with them is a natural way to relieve constipation. The top 10 fibre foods and the other 15 foods that are good sources of fibre are enough for a complete high fibre diet without repeating foods. Look at the daily targets in this guide and see if you're getting enough fibre, if not, start to increase slowly.
Looking to boost your digestion? Choose 5 foods from the list of 25 foods and incorporate them into your diet this week, beginning slowly and adding more foods as you go and increasing your water intake as you go.
FAQs
1. How quickly do high fiber foods for constipation start working?
It takes 2-3 days of taking in high fibre foods for constipation to feel better, but can take up to 1 week for the maximum benefit, particularly when on a low fibre diet.
2. How much fiber each day is too much?
Most individuals will not tolerate amounts over 50-60 grams of fibre per day without experiencing bloating, flatulence and discomfort. Gradually achieving the recommended 25–38 grams is preferable to going over this amount all at once.
3. What is the best high fiber food for immediate relief from constipation?
Typically, prunes, papaya and flax seeds are considered fast acting good source of fiber food for constipation relief, especially with additional water intake. Partly because these foods are a good source of fibre which contains soluble and insoluble fibre together, they work quickly.
4. Are high fiber foods for weight loss the same as high fiber foods for constipation?
Mostly yes, foods that help you lose weight also help you to digest food, because the bulking and filling properties of fiber also help you to lose weight. That is why the same list of high-fiber foods that are recommended for weight loss continue to be on lists for weight loss.
5. How much fibre per day should children eat?
Children require less fibre than adults, a rule of thumb is to provide them with their age in years plus 5 grams of fibre per day, but this should be gradually increased and discussed with their doctor if they are concerned about constipation.
