Top 10 Fiber Rich Foods for Constipation

 If you’re looking for foods that are rich in Fiber to help with constipation, you’re in the right place. In this blog post, we’ll share 10 of the best fibre-rich foods to help get things moving again. Fiber is an important part of our diet for many reasons. Not only does it promote regularity, but it also helps to keep us feeling full and can even reduce our risk of certain diseases. But when it comes to constipation, Fiber is especially important. While there are many over-the-counter and prescription medications available to treat constipation, sometimes the best solution is to simply add more Fiber to your diet. And luckily, there are plenty of delicious and healthy options to choose from.

Fiber rich foods for constipation

There are many different types of fibre, and all of them can help to alleviate constipation. Insoluble Fiber is found in foods like wheat bran, vegetables, and whole grains. This type of Fiber adds bulk to stools, making them softer and easier to pass. Soluble Fiber dissolves in water and forms a gel-like substance that helps to slow down digestion. Foods high in soluble Fiber include oats, beans, lentils, and flaxseeds.

Both types of Fiber are important for maintaining a healthy digestive system. However, if you're experiencing constipation, it's best to focus on eating foods that are high in insoluble fibre. This will help to add bulk to your stools and make them easier to pass. Some great options include wheat bran, vegetables, and whole grains.

Best foods for Diarrhoea 

Top 10 Fiber rich foods

1. High-fiber foods include beans, lentils, peas, nuts, seeds, and whole grains.
2. These foods are packed with nutrients that can help relieve constipation and keep you regular.
3. Beans are a great source of fiber, protein, and iron. Lentils are also high in fiber and protein.
4. Whole grains such as oats, quinoa, and brown rice are excellent sources of fiber.
5. Nuts and seeds are a good source of fiber and healthy fats.
6. fruits and vegetables are also packed with fiber. Raspberries, pears, prunes, and apples are especially high in fiber content.
7. If you're struggling with constipation, make sure to incorporate more high-fiber foods into your diet.

How much Fiber do you need?

The amount of Fiber you need depends on your age and gender. The recommended daily intake for Fiber is:

- 38 grams for men aged 19-50
- 30 grams for women aged 19-50
- 25 grams for men aged 51+
- 21 grams for women aged 51+

If you're struggling with constipation, you may need to increase your Fiber intake to around 30-35 grams per day. You can do this by eating more high-Fiber foods or taking a supplement.

Foods to avoid when you are constipated

There are certain foods that can make constipation worse and should be avoided if you are struggling with this condition. These include:

-Dairy products: Milk, cheese, and other dairy products can contribute to constipation because they contain little or no fibre. They can also harden stools and make them more difficult to pass.

-Red meat: Red meat is another low-Fiber food that can make constipation worse. It is also high in fat and calories, which can further slow down digestion.

-Processed foods: Foods that are high in sugar, salt, and fat can contribute to constipation by slowing down digestion. These foods include candy, cookies, cake, and chips.

-Alcohol: Alcohol can dehydrate the body and make constipation worse. It can also interfere with the absorption of minerals and other nutrients that are necessary for proper bowel function.

Home remedies for constipation

If you're struggling with constipation, you may be looking for ways to find relief. While there are over-the-counter and prescription medications available, you may also want to try some home remedies first.

There are a few simple things you can do at home to help ease constipation and get your system moving again. Start by upping your Fiber intake. Fiber is essential for good digestive health, and can help to add bulk to your stool, making it easier to pass. Good sources of Fiber include fruits, vegetables, beans, whole grains, and nuts.

In addition to increasing your Fiber intake, make sure you're drinking plenty of fluids. This will help to keep everything moving through your system smoothly. Aim for eight glasses of water a day, or more if you're sweating heavily or exercising frequently. You can also try herbal teas or prune juice as natural laxatives.

Finally, don't ignore the urge to go when you feel it. Holding in stool can actually make constipation worse. So make sure you give yourself enough time to use the washroom when the need arises.

When to see a doctor for constipation

If you're experiencing constipation, it's important to see a doctor to rule out any underlying medical conditions. Your doctor will be able to determine if your constipation is due to a lack of Fiber in your diet and recommend the best course of treatment.


If you're looking for foods that are high in Fiber to help with constipation, this list is a great place to start. From fruits and vegetables to beans and legumes, there are plenty of options to choose from. And since Fiber is so important for overall health, these foods can also help improve your digestion, regulate your blood sugar levels, and lower your cholesterol. So if you're struggling with constipation, be sure to give some of these fibre-rich foods a try.