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.

Table of Contents

Whole grains

“Whole grains help keep the digestive system regular, primarily because they are rich in insoluble fiber, which adds bulk to stool and promotes regular bowel movements,” says Derocha. “They also contain soluble fiber, which helps soften stool, making it easier to pass.”

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

Probiotics are foods or supplements that contain live microorganisms that help maintain or improve microflora –– the healthy bacteria naturally present in the body. Prebiotics are the plant-based fibers that microflora feast upon. When you eat foods that contain either one of them, it may help you poop better.

“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

A protein staple of any plant-based or vegan diet, legumes — which most people call beans — are also an easy, affordable way to fill up and aid digestion. They’re a great source of complex carbohydrates, vitamins, minerals, and all-important fiber.

“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

Staying hydrated is a key way to keep your bowel movements regular. Making an effort to drink water can improve or prevent constipation — Everyday Health’s Hydration Calculator can give you a personalized recommendation of how much you need — but so can eating water-dense foods.

“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.

The protein in nuts makes them a smart choice for a healthy snack, and Derocha advises that you can also add them to salads, soups, and stir-fries to help keep your system moving. But do consume them in moderation, since they are calorie-dense.

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

link