The Best High-Fiber Foods to Relieve Constipation Now
These food types are all known to benefit both digestive and overall health. There are many different options to choose from in each category, so there are options to suit anyone’s taste buds.
Whole grains
To make sure the product you’re purchasing is made from whole grains, look for the word “whole” as the first ingredient on the nutrition label. “Aim for whole-grain foods to be at least half of the grains that you eat,” says Lynn Grieger, RDN, CDCES, a registered dietitian-nutritionist and fitness coach in Prescott, Arizona, and a medical reviewer for Everyday Health.
RDN-recommended options include: oats, brown rice, quinoa, whole wheat, barley, and bulgar.
Probiotics and Prebiotics
“They both help promote a healthy gut microbiome, which aids digestion,” says Derocha.
RDN-recommended options include: yogurt, kefir, and fermented foods like kimchi or sauerkraut for probiotics; onions, garlic, and bananas for prebiotics.
Legumes
“The soluble fiber in legumes absorbs water in the intestine, which makes it easier for food to pass through,” says Derocha. “And legumes act as a prebiotic, feeding beneficial gut bacteria, which enhances gut health and digestion.”
Both Derocha and Grieger point out that legumes are versatile and can be enjoyed in salads, soups, stews, grain bowls, and as a meat substitute for tacos, chili, or pasta sauces.
RDN-recommended options include: Black beans, pinto beans, lentils, chickpeas (garbanzo beans), split peas, and edamame (soy beans)
Water-Rich Fruits and Vegetables
“Water-rich fruits and vegetables help maintain hydration in the digestive tract, which is essential for softening stool and preventing constipation,” says Derocha. “Adequate water content ensures that fiber can move through the intestines effectively, aiding in smooth bowel movements.”
RDN-recommended options include: cucumber, watermelon, lettuce, zucchini, celery, oranges.
Nuts
Like many other foods on this list, the fiber in nuts is a secret weapon for fighting constipation. But it’s not the only one.
“Nuts also contain healthy fats that support digestion by lubricating the digestive tract, making it easier for food and waste to move through the intestines,” says Derocha.
RDN-recommended options include: almonds, walnuts, pistachios, hazelnuts, cashews, pecans.
High-Fiber Fruits and Vegetables
All fruits and veggies contain fiber, but some contain more than others. The next time you go to the grocery store or farmer’s market, Derocha suggests you add these high-fiber foods to your list, some of which also have other nutritional qualities that enhance digestive health.
- Apples, when unpeeled, are rich in both soluble and insoluble fiber, and they help bulk up and soften stool.
- Berries, including raspberries and blackberries
- Broccoli, which also acts as a prebiotic
- Carrots, which contain a good mix of fiber and water content
- Spinach, which is also loaded with fiber and water
- Avocados, which are high in fiber and healthy fats
Dried fruit
Prunes have been a well-known remedy for constipation for many years. But it’s not just dried plums that can keep food moving along through the intestines. Many other dried fruits can have the same positive effect on bowel movements.
“Dried fruit helps keep the digestive system regular because it is a concentrated source of fiber,” says Derocha. “Dried fruits are also high in a natural sugar known as sorbitol, which can act as a mild laxative by pulling water into the intestines, easing bowel movements.”
If you’re trying to lose or maintain your weight, know that dried fruits are calorie-dense and may contain added sugar. Keep an eye on portion sizes and choose varieties that contain only the fruit’s natural sugar.
RDN-recommended options include: Prunes, figs, dates, apricots, raisins, and dried apples
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