Constipation is a common issue. Dietary modifications like increasing fiber can help alleviate constipation. Dietary fiber softens stool and adds bulk, supporting regular bowel movements that are easier to pass. Learn about 15 fiber-rich foods and how they support bowel movement regularity.
Why These Foods Work: A Quick Look at Fiber and Fluid
Foods to help constipation are fiber-rich. Dietary fiber is the non-digestible part of carbohydrates. The two main types of fiber are soluble and insoluble. Both play crucial roles in digestion and stool formation.
How Soluble and Insoluble Fiber Work Together
Soluble fiber draws in water and turns into a gel during digestion. Soluble fiber makes bowel movements easier to pass by increasing stool water content. Stool water content is linked to stool consistency, providing softening and bulking effects. Increasing stool water content helps keep stools soft and formed and increases bulk, making them easier to pass.
Insoluble fiber adds bulk to the stool to help it move more quickly through the digestive tract. Insoluble fiber moves through your body undigested. Instead, it acts like a broom, sweeping material through the intestines.
Soluble and insoluble fiber support bowel function by creating large, soft, and easy-to-move stool.
Why You Need Water to Make Fiber Work
A high-fiber diet can backfire without enough water, potentially causing or worsening constipation. Fiber acts like a sponge, absorbing water in the body and softening waste. Make sure to drink enough fluids when increasing your fiber intake. Otherwise, you may experience abdominal bloating, cramping, and harder stools. Aim for at least eight glasses of water daily.
Constipation is a common issue. Dietary modifications like increasing fiber can help alleviate constipation. Dietary fiber softens stool and adds bulk, supporting regular bowel movements that are easier to pass. Learn about 15 fiber-rich foods and how they support bowel movement regularity.
Why These Foods Work: A Quick Look at Fiber and Fluid
Foods to help constipation are fiber-rich. Dietary fiber is the non-digestible part of carbohydrates. The two main types of fiber are soluble and insoluble. Both play crucial roles in digestion and stool formation.
How Soluble and Insoluble Fiber Work Together
Soluble fiber draws in water and turns into a gel during digestion. Soluble fiber makes bowel movements easier to pass by increasing stool water content. Stool water content is linked to stool consistency, providing softening and bulking effects. Increasing stool water content helps keep stools soft and formed and increases bulk, making them easier to pass.
Insoluble fiber adds bulk to the stool to help it move more quickly through the digestive tract. Insoluble fiber moves through your body undigested. Instead, it acts like a broom, sweeping material through the intestines.
Soluble and insoluble fiber support bowel function by creating large, soft, and easy-to-move stool.
Why You Need Water to Make Fiber Work
A high-fiber diet can backfire without enough water, potentially causing or worsening constipation. Fiber acts like a sponge, absorbing water in the body and softening waste. Make sure to drink enough fluids when increasing your fiber intake. Otherwise, you may experience abdominal bloating, cramping, and harder stools. Aim for at least eight glasses of water daily.
Constipation is a common issue. Dietary modifications like increasing fiber can help alleviate constipation. Dietary fiber softens stool and adds bulk, supporting regular bowel movements that are easier to pass. Learn about 15 fiber-rich foods and how they support bowel movement regularity.
Why These Foods Work: A Quick Look at Fiber and Fluid
Foods to help constipation are fiber-rich. Dietary fiber is the non-digestible part of carbohydrates. The two main types of fiber are soluble and insoluble. Both play crucial roles in digestion and stool formation.
How Soluble and Insoluble Fiber Work Together
Soluble fiber draws in water and turns into a gel during digestion. Soluble fiber makes bowel movements easier to pass by increasing stool water content. Stool water content is linked to stool consistency, providing softening and bulking effects. Increasing stool water content helps keep stools soft and formed and increases bulk, making them easier to pass.
Insoluble fiber adds bulk to the stool to help it move more quickly through the digestive tract. Insoluble fiber moves through your body undigested. Instead, it acts like a broom, sweeping material through the intestines.
Soluble and insoluble fiber support bowel function by creating large, soft, and easy-to-move stool.
Why You Need Water to Make Fiber Work
A high-fiber diet can backfire without enough water, potentially causing or worsening constipation. Fiber acts like a sponge, absorbing water in the body and softening waste. Make sure to drink enough fluids when increasing your fiber intake. Otherwise, you may experience abdominal bloating, cramping, and harder stools. Aim for at least eight glasses of water daily.
Constipation is a common issue. Dietary modifications like increasing fiber can help alleviate constipation. Dietary fiber softens stool and adds bulk, supporting regular bowel movements that are easier to pass. Learn about 15 fiber-rich foods and how they support bowel movement regularity.
Why These Foods Work: A Quick Look at Fiber and Fluid
Foods to help constipation are fiber-rich. Dietary fiber is the non-digestible part of carbohydrates. The two main types of fiber are soluble and insoluble. Both play crucial roles in digestion and stool formation.
How Soluble and Insoluble Fiber Work Together
Soluble fiber draws in water and turns into a gel during digestion. Soluble fiber makes bowel movements easier to pass by increasing stool water content. Stool water content is linked to stool consistency, providing softening and bulking effects. Increasing stool water content helps keep stools soft and formed and increases bulk, making them easier to pass.
Insoluble fiber adds bulk to the stool to help it move more quickly through the digestive tract. Insoluble fiber moves through your body undigested. Instead, it acts like a broom, sweeping material through the intestines.
Soluble and insoluble fiber support bowel function by creating large, soft, and easy-to-move stool.
Why You Need Water to Make Fiber Work
A high-fiber diet can backfire without enough water, potentially causing or worsening constipation. Fiber acts like a sponge, absorbing water in the body and softening waste. Make sure to drink enough fluids when increasing your fiber intake. Otherwise, you may experience abdominal bloating, cramping, and harder stools. Aim for at least eight glasses of water daily.
Constipation is a common issue. Dietary modifications like increasing fiber can help alleviate constipation. Dietary fiber softens stool and adds bulk, supporting regular bowel movements that are easier to pass. Learn about 15 fiber-rich foods and how they support bowel movement regularity.
Why These Foods Work: A Quick Look at Fiber and Fluid
Foods to help constipation are fiber-rich. Dietary fiber is the non-digestible part of carbohydrates. The two main types of fiber are soluble and insoluble. Both play crucial roles in digestion and stool formation.
How Soluble and Insoluble Fiber Work Together
Soluble fiber draws in water and turns into a gel during digestion. Soluble fiber makes bowel movements easier to pass by increasing stool water content. Stool water content is linked to stool consistency, providing softening and bulking effects. Increasing stool water content helps keep stools soft and formed and increases bulk, making them easier to pass.
Insoluble fiber adds bulk to the stool to help it move more quickly through the digestive tract. Insoluble fiber moves through your body undigested. Instead, it acts like a broom, sweeping material through the intestines.
Soluble and insoluble fiber support bowel function by creating large, soft, and easy-to-move stool.
Why You Need Water to Make Fiber Work
A high-fiber diet can backfire without enough water, potentially causing or worsening constipation. Fiber acts like a sponge, absorbing water in the body and softening waste. Make sure to drink enough fluids when increasing your fiber intake. Otherwise, you may experience abdominal bloating, cramping, and harder stools. Aim for at least eight glasses of water daily.
Meet With an Online Registered Dietitian
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Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
15 High-Fiber Foods That Can Help Relieve Constipation
Here are 15 high-fiber foods that help support your regular bowel movements and ease constipation. They each offer the fiber your body needs to stay regular (or to get there).
Prunes
Prunes (dried plums) are notorious for easing constipation. They contain soluble fiber (which softens stool), insoluble fiber (which adds bulk), and sorbitol, a natural sugar alcohol. Sorbitol draws water into the gut. Consuming 100 grams (the equivalent of nine to 10 prunes) daily improves stool frequency and consistency better than a psyllium fiber supplement. Prunes increase complete bowel movements and soften stool without any discomfort.
However, you don’t need to consume that many prunes to reap their benefits. Adding two to three prunes to your daily routine supports a healthy gut and bowel regularity. Snack on prunes or add to yogurt, oatmeal, or salads.
Pears (with skin)
The combination of fiber plus the natural sugars sorbitol and fructose contributes to pears’ beneficial effects on constipation. Fructose and sorbitol draw water into the intestines and keep stool soft. With six grams of fiber per medium-sized fruit, pears are a great source of insoluble fiber (found in the peel) and soluble fiber to help ease constipation.
Enjoy pears raw with the skin on, dice them into salads, or bake them for a healthy dessert.
Apples (with skin)
Apples (especially with the skin) are rich in pectin, a soluble fiber that gels with water. Pectin relieves constipation and feeds gut bacteria. In one study, adults with chronic constipation who took 24 grams of pectin daily (the equivalent of several apples’ worth of pectin) for four weeks had more frequent bowel movements and increased levels of good bacteria in their gut. But you don’t need to consume multiple apples a day. Just one apple a day can help ease constipation due to the pectin and insoluble fiber in the peel.
Raspberries
Raspberries are packed with fiber—one cup contains about eight grams of fiber. Raspberries’ high water content hydrates stool, softening it to be easier to pass. A 2022 review noted that diets rich in fruits—including berries—are linked to improved stool consistency, increased stool frequency, and a healthier gut microbiota in people with constipation.
Sprinkle raspberries on cereal, blend them into smoothies, or eat them fresh by the handful.
Chia seeds
Chia seeds are loaded with soluble fiber. When mixed with liquid, they form a gel. This gel-forming fiber helps soften stool and makes it easier to pass. Chia seeds also have insoluble fiber to provide bulk, help with having complete bowel movements, and prevent any painful intestinal obstructions. One tablespoon of chia seeds has about five grams of fiber.
Stir chia seeds into oatmeal or yogurt, or make chia pudding by soaking them overnight.
Oats
Oats contain the soluble fiber beta-glucan and the insoluble fiber oat bran. A one-cup serving of oatmeal has roughly 10 grams of fiber to help relieve constipation. Adding oatmeal to your routine is an easy way to boost fiber intake for bowel health. Top with chia seeds, pears, apples, or berries for a constipation-easing breakfast.
Sweet potatoes (with skin)
Sweet potatoes offer a mix of soluble fiber (mostly pectin) and insoluble fiber, especially in the skin. They also contain natural sugars that may have a mild laxative effect. One study among individuals undergoing chemotherapy found that eating 200 grams (roughly the size of a large sweet potato) daily of sweet potato prevented constipation and improved people’s satisfaction with bowel movements.
Bake them with the skin on, mash them (the soft texture can be easy to digest), or roast sweet potato wedges for a fiber-rich side dish.
Spinach and leafy greens
Leafy greens like spinach, kale, and collard greens are packed with insoluble fiber that adds bulk to stool. Leafy greens are also a great source of magnesium, which draws water into the intestines to help with bowel movements. A higher vegetable intake is associated with less constipation. One study noted that eating kale daily for four weeks significantly increased stool frequency in adults with constipation.
Add a handful of spinach or kale into a smoothie, sauté greens with garlic as a side, or add lettuce and cucumbers to sandwiches.
Broccoli and cruciferous vegetables
Broccoli, Brussels sprouts, cabbage, and other cruciferous veggies provide fiber plus gut-friendly antioxidants. Research shows that diets high in non-starchy vegetables (like broccoli and other greens) correlate with a lower risk of constipation.
Aim to make half of your plate non-starchy vegetables to get ahead of constipation. Try roasted broccoli, steamed Brussels sprouts, or slaw made with shredded cabbage and carrots.
Carrots
Carrots provide a mix of soluble pectin and insoluble fiber. They also have a high water content. Including carrots may benefit your bowels. According to one study, a high intake of orange vegetables was linked to a slightly lower risk of constipation.
Munch on raw carrot sticks for a snack, grate carrots into salads, or add them to soups and stews. Cooked carrots are gentler if raw veggies give you gas.
Lentils
Lentils are a loaded source of fiber. A half-cup serving of cooked lentils provides about eight grams of fiber. Regularly eating lentils promotes consistent bowel movements and helps prevent constipation.
Add lentils to soups, curries, or salads, or use them as a ground meat substitute in tacos or shepherd’s pie.
Kidney beans
Beans, including kidney beans, black beans, and navy beans, are among the richest sources of fiber. One cup of cooked beans provides 15 plus grams of fiber, both soluble and insoluble. Beans feed gut bacteria, producing short chain fatty acids that stimulate the colon to create a laxative effect.
Make a bean chili, add beans to salads, or mash beans on whole-grain toast as a spread.
Quinoa
Quinoa is a whole grain high in fiber. It is also gluten-free and a good source of protein, particularly for individuals following a more plant-based diet. One cup of cooked quinoa provides five grams of fiber, which adds bulk and water to the stool to ease constipation.
Use quinoa as a base for grain bowls, in place of rice or pasta, or even as a hot breakfast cereal mixed with cinnamon and fruit.
Whole grain breads and cereals
Replacing refined grains with whole grains can make a big difference in constipation. Unlike refined grains, whole-grain breads and high-fiber cereals like bran flakes retain the fiber-rich bran and germ. A 2021 study found that people who ate more whole grains had significantly better constipation scores, resulting in faster movement of stool through the digestive tract.
Choose whole wheat or multigrain bread, opt for brown rice or whole wheat pasta, and start your day with a high-fiber cereal or oatmeal.
Flaxseeds
Flaxseeds are known for their laxative properties. Ground flaxseed provides a blend of solubles and insoluble fiber. In a 12-week study of adults with constipation, consuming 10 grams of flaxseed (the equivalent of one tablespoon) twice daily significantly improved constipation symptoms and stool consistency.
Sprinkle flaxseeds on smoothies, yogurt, or oatmeal.
What to Know Before You Add More Fiber
Increase fiber gradually, and make sure to stay adequately hydrated.
Start Slow and Be Consistent
Increase your fiber intake gradually over time to reduce side effects like gas or bloating. Start by adding an extra serving of high-fiber food to your meals daily for a week. Add more the following week. Make sure to drink lots of water to minimize potential discomfort from fiber.
Movement Helps Too
Regular movement stimulates the muscles in your intestines, potentially helping ease constipation. Just going for walks may improve constipation symptoms, and incorporating regular exercise into your routine may prevent constipation.
Tips for Adding These Foods to Your Routine
Incorporate more high-fiber foods with some simple strategies.
High-Fiber Breakfasts
Pack in the fiber at breakfast. Top yogurt, oatmeal, or cereal with chia seeds, flax seeds, nuts, or hemp seeds. Put vegetables in your eggs for extra fiber. Load smoothies with fruits, vegetables (cauliflower and zucchini are great neutral-flavor options), nuts, and seeds to support digestion.
Easy Swaps for Lunch and Dinner
Opt for whole-grain or bean-based carbohydrates instead of refined grains. For example, choose whole grain or legume-based pasta or a whole wheat bread or tortilla. Incorporate beans into salads, soups, bowls, and stews. Load up on vegetables. Make half your plate vegetables, and add extra veggies to any frozen or takeout dishes to boost fiber.
Final Thoughts: Nourish Your Gut, Feel Your Best
Adding more fiber-rich foods to your plate can help ease constipation and prevent it from occurring. Besides their beneficial fiber content, the foods discussed are rich in vitamins, minerals, and antioxidants—essential for overall health. Remember to gradually increase fiber, drink plenty of fluids, and stay active. If you’re ready for more personalized support, a Season dietitian can help you build a realistic, fiber-forward plan tailored to your needs. Click here to get started
FAQs
Q1: How long does it take for high-fiber foods to help with constipation?
How long it takes for high-fiber foods to help with constipation depends on the individual and his or her diet and lifestyle. If you experience occasional constipation, you should notice improvements in bowel regularity after a few days of a higher-fiber diet. A more long-term, fiber-rich eating plan is essential if you experience chronic constipation. A registered dietitian can help adjust your diet to manage chronic constipation.
Q2: Can I eat these foods if I have IBS or another digestive issue?
Yes, you can eat high-fiber foods if you have IBS or another digestive issue. A high-fiber diet is recommended for digestive conditions like ulcerative colitis and Crohn’s disease, as a greater fiber intake correlates with remission. People with IBS may initially be sensitive to fiber. A registered dietitian can help you work up to the recommended daily fiber with minimal side effects.
Q3: Are these foods safe for kids or older adults?
Yes, fiber-rich whole foods are safe for kids and older adults. Fiber recommendations vary at each life stage, so the quantity of these foods may change depending on your age.
15 High-Fiber Foods That Can Help Relieve Constipation
Here are 15 high-fiber foods that help support your regular bowel movements and ease constipation. They each offer the fiber your body needs to stay regular (or to get there).
Prunes
Prunes (dried plums) are notorious for easing constipation. They contain soluble fiber (which softens stool), insoluble fiber (which adds bulk), and sorbitol, a natural sugar alcohol. Sorbitol draws water into the gut. Consuming 100 grams (the equivalent of nine to 10 prunes) daily improves stool frequency and consistency better than a psyllium fiber supplement. Prunes increase complete bowel movements and soften stool without any discomfort.
However, you don’t need to consume that many prunes to reap their benefits. Adding two to three prunes to your daily routine supports a healthy gut and bowel regularity. Snack on prunes or add to yogurt, oatmeal, or salads.
Pears (with skin)
The combination of fiber plus the natural sugars sorbitol and fructose contributes to pears’ beneficial effects on constipation. Fructose and sorbitol draw water into the intestines and keep stool soft. With six grams of fiber per medium-sized fruit, pears are a great source of insoluble fiber (found in the peel) and soluble fiber to help ease constipation.
Enjoy pears raw with the skin on, dice them into salads, or bake them for a healthy dessert.
Apples (with skin)
Apples (especially with the skin) are rich in pectin, a soluble fiber that gels with water. Pectin relieves constipation and feeds gut bacteria. In one study, adults with chronic constipation who took 24 grams of pectin daily (the equivalent of several apples’ worth of pectin) for four weeks had more frequent bowel movements and increased levels of good bacteria in their gut. But you don’t need to consume multiple apples a day. Just one apple a day can help ease constipation due to the pectin and insoluble fiber in the peel.
Raspberries
Raspberries are packed with fiber—one cup contains about eight grams of fiber. Raspberries’ high water content hydrates stool, softening it to be easier to pass. A 2022 review noted that diets rich in fruits—including berries—are linked to improved stool consistency, increased stool frequency, and a healthier gut microbiota in people with constipation.
Sprinkle raspberries on cereal, blend them into smoothies, or eat them fresh by the handful.
Chia seeds
Chia seeds are loaded with soluble fiber. When mixed with liquid, they form a gel. This gel-forming fiber helps soften stool and makes it easier to pass. Chia seeds also have insoluble fiber to provide bulk, help with having complete bowel movements, and prevent any painful intestinal obstructions. One tablespoon of chia seeds has about five grams of fiber.
Stir chia seeds into oatmeal or yogurt, or make chia pudding by soaking them overnight.
Oats
Oats contain the soluble fiber beta-glucan and the insoluble fiber oat bran. A one-cup serving of oatmeal has roughly 10 grams of fiber to help relieve constipation. Adding oatmeal to your routine is an easy way to boost fiber intake for bowel health. Top with chia seeds, pears, apples, or berries for a constipation-easing breakfast.
Sweet potatoes (with skin)
Sweet potatoes offer a mix of soluble fiber (mostly pectin) and insoluble fiber, especially in the skin. They also contain natural sugars that may have a mild laxative effect. One study among individuals undergoing chemotherapy found that eating 200 grams (roughly the size of a large sweet potato) daily of sweet potato prevented constipation and improved people’s satisfaction with bowel movements.
Bake them with the skin on, mash them (the soft texture can be easy to digest), or roast sweet potato wedges for a fiber-rich side dish.
Spinach and leafy greens
Leafy greens like spinach, kale, and collard greens are packed with insoluble fiber that adds bulk to stool. Leafy greens are also a great source of magnesium, which draws water into the intestines to help with bowel movements. A higher vegetable intake is associated with less constipation. One study noted that eating kale daily for four weeks significantly increased stool frequency in adults with constipation.
Add a handful of spinach or kale into a smoothie, sauté greens with garlic as a side, or add lettuce and cucumbers to sandwiches.
Broccoli and cruciferous vegetables
Broccoli, Brussels sprouts, cabbage, and other cruciferous veggies provide fiber plus gut-friendly antioxidants. Research shows that diets high in non-starchy vegetables (like broccoli and other greens) correlate with a lower risk of constipation.
Aim to make half of your plate non-starchy vegetables to get ahead of constipation. Try roasted broccoli, steamed Brussels sprouts, or slaw made with shredded cabbage and carrots.
Carrots
Carrots provide a mix of soluble pectin and insoluble fiber. They also have a high water content. Including carrots may benefit your bowels. According to one study, a high intake of orange vegetables was linked to a slightly lower risk of constipation.
Munch on raw carrot sticks for a snack, grate carrots into salads, or add them to soups and stews. Cooked carrots are gentler if raw veggies give you gas.
Lentils
Lentils are a loaded source of fiber. A half-cup serving of cooked lentils provides about eight grams of fiber. Regularly eating lentils promotes consistent bowel movements and helps prevent constipation.
Add lentils to soups, curries, or salads, or use them as a ground meat substitute in tacos or shepherd’s pie.
Kidney beans
Beans, including kidney beans, black beans, and navy beans, are among the richest sources of fiber. One cup of cooked beans provides 15 plus grams of fiber, both soluble and insoluble. Beans feed gut bacteria, producing short chain fatty acids that stimulate the colon to create a laxative effect.
Make a bean chili, add beans to salads, or mash beans on whole-grain toast as a spread.
Quinoa
Quinoa is a whole grain high in fiber. It is also gluten-free and a good source of protein, particularly for individuals following a more plant-based diet. One cup of cooked quinoa provides five grams of fiber, which adds bulk and water to the stool to ease constipation.
Use quinoa as a base for grain bowls, in place of rice or pasta, or even as a hot breakfast cereal mixed with cinnamon and fruit.
Whole grain breads and cereals
Replacing refined grains with whole grains can make a big difference in constipation. Unlike refined grains, whole-grain breads and high-fiber cereals like bran flakes retain the fiber-rich bran and germ. A 2021 study found that people who ate more whole grains had significantly better constipation scores, resulting in faster movement of stool through the digestive tract.
Choose whole wheat or multigrain bread, opt for brown rice or whole wheat pasta, and start your day with a high-fiber cereal or oatmeal.
Flaxseeds
Flaxseeds are known for their laxative properties. Ground flaxseed provides a blend of solubles and insoluble fiber. In a 12-week study of adults with constipation, consuming 10 grams of flaxseed (the equivalent of one tablespoon) twice daily significantly improved constipation symptoms and stool consistency.
Sprinkle flaxseeds on smoothies, yogurt, or oatmeal.
What to Know Before You Add More Fiber
Increase fiber gradually, and make sure to stay adequately hydrated.
Start Slow and Be Consistent
Increase your fiber intake gradually over time to reduce side effects like gas or bloating. Start by adding an extra serving of high-fiber food to your meals daily for a week. Add more the following week. Make sure to drink lots of water to minimize potential discomfort from fiber.
Movement Helps Too
Regular movement stimulates the muscles in your intestines, potentially helping ease constipation. Just going for walks may improve constipation symptoms, and incorporating regular exercise into your routine may prevent constipation.
Tips for Adding These Foods to Your Routine
Incorporate more high-fiber foods with some simple strategies.
High-Fiber Breakfasts
Pack in the fiber at breakfast. Top yogurt, oatmeal, or cereal with chia seeds, flax seeds, nuts, or hemp seeds. Put vegetables in your eggs for extra fiber. Load smoothies with fruits, vegetables (cauliflower and zucchini are great neutral-flavor options), nuts, and seeds to support digestion.
Easy Swaps for Lunch and Dinner
Opt for whole-grain or bean-based carbohydrates instead of refined grains. For example, choose whole grain or legume-based pasta or a whole wheat bread or tortilla. Incorporate beans into salads, soups, bowls, and stews. Load up on vegetables. Make half your plate vegetables, and add extra veggies to any frozen or takeout dishes to boost fiber.
Final Thoughts: Nourish Your Gut, Feel Your Best
Adding more fiber-rich foods to your plate can help ease constipation and prevent it from occurring. Besides their beneficial fiber content, the foods discussed are rich in vitamins, minerals, and antioxidants—essential for overall health. Remember to gradually increase fiber, drink plenty of fluids, and stay active. If you’re ready for more personalized support, a Season dietitian can help you build a realistic, fiber-forward plan tailored to your needs. Click here to get started
FAQs
Q1: How long does it take for high-fiber foods to help with constipation?
How long it takes for high-fiber foods to help with constipation depends on the individual and his or her diet and lifestyle. If you experience occasional constipation, you should notice improvements in bowel regularity after a few days of a higher-fiber diet. A more long-term, fiber-rich eating plan is essential if you experience chronic constipation. A registered dietitian can help adjust your diet to manage chronic constipation.
Q2: Can I eat these foods if I have IBS or another digestive issue?
Yes, you can eat high-fiber foods if you have IBS or another digestive issue. A high-fiber diet is recommended for digestive conditions like ulcerative colitis and Crohn’s disease, as a greater fiber intake correlates with remission. People with IBS may initially be sensitive to fiber. A registered dietitian can help you work up to the recommended daily fiber with minimal side effects.
Q3: Are these foods safe for kids or older adults?
Yes, fiber-rich whole foods are safe for kids and older adults. Fiber recommendations vary at each life stage, so the quantity of these foods may change depending on your age.
15 High-Fiber Foods That Can Help Relieve Constipation
Here are 15 high-fiber foods that help support your regular bowel movements and ease constipation. They each offer the fiber your body needs to stay regular (or to get there).
Prunes
Prunes (dried plums) are notorious for easing constipation. They contain soluble fiber (which softens stool), insoluble fiber (which adds bulk), and sorbitol, a natural sugar alcohol. Sorbitol draws water into the gut. Consuming 100 grams (the equivalent of nine to 10 prunes) daily improves stool frequency and consistency better than a psyllium fiber supplement. Prunes increase complete bowel movements and soften stool without any discomfort.
However, you don’t need to consume that many prunes to reap their benefits. Adding two to three prunes to your daily routine supports a healthy gut and bowel regularity. Snack on prunes or add to yogurt, oatmeal, or salads.
Pears (with skin)
The combination of fiber plus the natural sugars sorbitol and fructose contributes to pears’ beneficial effects on constipation. Fructose and sorbitol draw water into the intestines and keep stool soft. With six grams of fiber per medium-sized fruit, pears are a great source of insoluble fiber (found in the peel) and soluble fiber to help ease constipation.
Enjoy pears raw with the skin on, dice them into salads, or bake them for a healthy dessert.
Apples (with skin)
Apples (especially with the skin) are rich in pectin, a soluble fiber that gels with water. Pectin relieves constipation and feeds gut bacteria. In one study, adults with chronic constipation who took 24 grams of pectin daily (the equivalent of several apples’ worth of pectin) for four weeks had more frequent bowel movements and increased levels of good bacteria in their gut. But you don’t need to consume multiple apples a day. Just one apple a day can help ease constipation due to the pectin and insoluble fiber in the peel.
Raspberries
Raspberries are packed with fiber—one cup contains about eight grams of fiber. Raspberries’ high water content hydrates stool, softening it to be easier to pass. A 2022 review noted that diets rich in fruits—including berries—are linked to improved stool consistency, increased stool frequency, and a healthier gut microbiota in people with constipation.
Sprinkle raspberries on cereal, blend them into smoothies, or eat them fresh by the handful.
Chia seeds
Chia seeds are loaded with soluble fiber. When mixed with liquid, they form a gel. This gel-forming fiber helps soften stool and makes it easier to pass. Chia seeds also have insoluble fiber to provide bulk, help with having complete bowel movements, and prevent any painful intestinal obstructions. One tablespoon of chia seeds has about five grams of fiber.
Stir chia seeds into oatmeal or yogurt, or make chia pudding by soaking them overnight.
Oats
Oats contain the soluble fiber beta-glucan and the insoluble fiber oat bran. A one-cup serving of oatmeal has roughly 10 grams of fiber to help relieve constipation. Adding oatmeal to your routine is an easy way to boost fiber intake for bowel health. Top with chia seeds, pears, apples, or berries for a constipation-easing breakfast.
Sweet potatoes (with skin)
Sweet potatoes offer a mix of soluble fiber (mostly pectin) and insoluble fiber, especially in the skin. They also contain natural sugars that may have a mild laxative effect. One study among individuals undergoing chemotherapy found that eating 200 grams (roughly the size of a large sweet potato) daily of sweet potato prevented constipation and improved people’s satisfaction with bowel movements.
Bake them with the skin on, mash them (the soft texture can be easy to digest), or roast sweet potato wedges for a fiber-rich side dish.
Spinach and leafy greens
Leafy greens like spinach, kale, and collard greens are packed with insoluble fiber that adds bulk to stool. Leafy greens are also a great source of magnesium, which draws water into the intestines to help with bowel movements. A higher vegetable intake is associated with less constipation. One study noted that eating kale daily for four weeks significantly increased stool frequency in adults with constipation.
Add a handful of spinach or kale into a smoothie, sauté greens with garlic as a side, or add lettuce and cucumbers to sandwiches.
Broccoli and cruciferous vegetables
Broccoli, Brussels sprouts, cabbage, and other cruciferous veggies provide fiber plus gut-friendly antioxidants. Research shows that diets high in non-starchy vegetables (like broccoli and other greens) correlate with a lower risk of constipation.
Aim to make half of your plate non-starchy vegetables to get ahead of constipation. Try roasted broccoli, steamed Brussels sprouts, or slaw made with shredded cabbage and carrots.
Carrots
Carrots provide a mix of soluble pectin and insoluble fiber. They also have a high water content. Including carrots may benefit your bowels. According to one study, a high intake of orange vegetables was linked to a slightly lower risk of constipation.
Munch on raw carrot sticks for a snack, grate carrots into salads, or add them to soups and stews. Cooked carrots are gentler if raw veggies give you gas.
Lentils
Lentils are a loaded source of fiber. A half-cup serving of cooked lentils provides about eight grams of fiber. Regularly eating lentils promotes consistent bowel movements and helps prevent constipation.
Add lentils to soups, curries, or salads, or use them as a ground meat substitute in tacos or shepherd’s pie.
Kidney beans
Beans, including kidney beans, black beans, and navy beans, are among the richest sources of fiber. One cup of cooked beans provides 15 plus grams of fiber, both soluble and insoluble. Beans feed gut bacteria, producing short chain fatty acids that stimulate the colon to create a laxative effect.
Make a bean chili, add beans to salads, or mash beans on whole-grain toast as a spread.
Quinoa
Quinoa is a whole grain high in fiber. It is also gluten-free and a good source of protein, particularly for individuals following a more plant-based diet. One cup of cooked quinoa provides five grams of fiber, which adds bulk and water to the stool to ease constipation.
Use quinoa as a base for grain bowls, in place of rice or pasta, or even as a hot breakfast cereal mixed with cinnamon and fruit.
Whole grain breads and cereals
Replacing refined grains with whole grains can make a big difference in constipation. Unlike refined grains, whole-grain breads and high-fiber cereals like bran flakes retain the fiber-rich bran and germ. A 2021 study found that people who ate more whole grains had significantly better constipation scores, resulting in faster movement of stool through the digestive tract.
Choose whole wheat or multigrain bread, opt for brown rice or whole wheat pasta, and start your day with a high-fiber cereal or oatmeal.
Flaxseeds
Flaxseeds are known for their laxative properties. Ground flaxseed provides a blend of solubles and insoluble fiber. In a 12-week study of adults with constipation, consuming 10 grams of flaxseed (the equivalent of one tablespoon) twice daily significantly improved constipation symptoms and stool consistency.
Sprinkle flaxseeds on smoothies, yogurt, or oatmeal.
What to Know Before You Add More Fiber
Increase fiber gradually, and make sure to stay adequately hydrated.
Start Slow and Be Consistent
Increase your fiber intake gradually over time to reduce side effects like gas or bloating. Start by adding an extra serving of high-fiber food to your meals daily for a week. Add more the following week. Make sure to drink lots of water to minimize potential discomfort from fiber.
Movement Helps Too
Regular movement stimulates the muscles in your intestines, potentially helping ease constipation. Just going for walks may improve constipation symptoms, and incorporating regular exercise into your routine may prevent constipation.
Tips for Adding These Foods to Your Routine
Incorporate more high-fiber foods with some simple strategies.
High-Fiber Breakfasts
Pack in the fiber at breakfast. Top yogurt, oatmeal, or cereal with chia seeds, flax seeds, nuts, or hemp seeds. Put vegetables in your eggs for extra fiber. Load smoothies with fruits, vegetables (cauliflower and zucchini are great neutral-flavor options), nuts, and seeds to support digestion.
Easy Swaps for Lunch and Dinner
Opt for whole-grain or bean-based carbohydrates instead of refined grains. For example, choose whole grain or legume-based pasta or a whole wheat bread or tortilla. Incorporate beans into salads, soups, bowls, and stews. Load up on vegetables. Make half your plate vegetables, and add extra veggies to any frozen or takeout dishes to boost fiber.
Final Thoughts: Nourish Your Gut, Feel Your Best
Adding more fiber-rich foods to your plate can help ease constipation and prevent it from occurring. Besides their beneficial fiber content, the foods discussed are rich in vitamins, minerals, and antioxidants—essential for overall health. Remember to gradually increase fiber, drink plenty of fluids, and stay active. If you’re ready for more personalized support, a Season dietitian can help you build a realistic, fiber-forward plan tailored to your needs. Click here to get started
FAQs
Q1: How long does it take for high-fiber foods to help with constipation?
How long it takes for high-fiber foods to help with constipation depends on the individual and his or her diet and lifestyle. If you experience occasional constipation, you should notice improvements in bowel regularity after a few days of a higher-fiber diet. A more long-term, fiber-rich eating plan is essential if you experience chronic constipation. A registered dietitian can help adjust your diet to manage chronic constipation.
Q2: Can I eat these foods if I have IBS or another digestive issue?
Yes, you can eat high-fiber foods if you have IBS or another digestive issue. A high-fiber diet is recommended for digestive conditions like ulcerative colitis and Crohn’s disease, as a greater fiber intake correlates with remission. People with IBS may initially be sensitive to fiber. A registered dietitian can help you work up to the recommended daily fiber with minimal side effects.
Q3: Are these foods safe for kids or older adults?
Yes, fiber-rich whole foods are safe for kids and older adults. Fiber recommendations vary at each life stage, so the quantity of these foods may change depending on your age.
15 High-Fiber Foods That Can Help Relieve Constipation
Here are 15 high-fiber foods that help support your regular bowel movements and ease constipation. They each offer the fiber your body needs to stay regular (or to get there).
Prunes
Prunes (dried plums) are notorious for easing constipation. They contain soluble fiber (which softens stool), insoluble fiber (which adds bulk), and sorbitol, a natural sugar alcohol. Sorbitol draws water into the gut. Consuming 100 grams (the equivalent of nine to 10 prunes) daily improves stool frequency and consistency better than a psyllium fiber supplement. Prunes increase complete bowel movements and soften stool without any discomfort.
However, you don’t need to consume that many prunes to reap their benefits. Adding two to three prunes to your daily routine supports a healthy gut and bowel regularity. Snack on prunes or add to yogurt, oatmeal, or salads.
Pears (with skin)
The combination of fiber plus the natural sugars sorbitol and fructose contributes to pears’ beneficial effects on constipation. Fructose and sorbitol draw water into the intestines and keep stool soft. With six grams of fiber per medium-sized fruit, pears are a great source of insoluble fiber (found in the peel) and soluble fiber to help ease constipation.
Enjoy pears raw with the skin on, dice them into salads, or bake them for a healthy dessert.
Apples (with skin)
Apples (especially with the skin) are rich in pectin, a soluble fiber that gels with water. Pectin relieves constipation and feeds gut bacteria. In one study, adults with chronic constipation who took 24 grams of pectin daily (the equivalent of several apples’ worth of pectin) for four weeks had more frequent bowel movements and increased levels of good bacteria in their gut. But you don’t need to consume multiple apples a day. Just one apple a day can help ease constipation due to the pectin and insoluble fiber in the peel.
Raspberries
Raspberries are packed with fiber—one cup contains about eight grams of fiber. Raspberries’ high water content hydrates stool, softening it to be easier to pass. A 2022 review noted that diets rich in fruits—including berries—are linked to improved stool consistency, increased stool frequency, and a healthier gut microbiota in people with constipation.
Sprinkle raspberries on cereal, blend them into smoothies, or eat them fresh by the handful.
Chia seeds
Chia seeds are loaded with soluble fiber. When mixed with liquid, they form a gel. This gel-forming fiber helps soften stool and makes it easier to pass. Chia seeds also have insoluble fiber to provide bulk, help with having complete bowel movements, and prevent any painful intestinal obstructions. One tablespoon of chia seeds has about five grams of fiber.
Stir chia seeds into oatmeal or yogurt, or make chia pudding by soaking them overnight.
Oats
Oats contain the soluble fiber beta-glucan and the insoluble fiber oat bran. A one-cup serving of oatmeal has roughly 10 grams of fiber to help relieve constipation. Adding oatmeal to your routine is an easy way to boost fiber intake for bowel health. Top with chia seeds, pears, apples, or berries for a constipation-easing breakfast.
Sweet potatoes (with skin)
Sweet potatoes offer a mix of soluble fiber (mostly pectin) and insoluble fiber, especially in the skin. They also contain natural sugars that may have a mild laxative effect. One study among individuals undergoing chemotherapy found that eating 200 grams (roughly the size of a large sweet potato) daily of sweet potato prevented constipation and improved people’s satisfaction with bowel movements.
Bake them with the skin on, mash them (the soft texture can be easy to digest), or roast sweet potato wedges for a fiber-rich side dish.
Spinach and leafy greens
Leafy greens like spinach, kale, and collard greens are packed with insoluble fiber that adds bulk to stool. Leafy greens are also a great source of magnesium, which draws water into the intestines to help with bowel movements. A higher vegetable intake is associated with less constipation. One study noted that eating kale daily for four weeks significantly increased stool frequency in adults with constipation.
Add a handful of spinach or kale into a smoothie, sauté greens with garlic as a side, or add lettuce and cucumbers to sandwiches.
Broccoli and cruciferous vegetables
Broccoli, Brussels sprouts, cabbage, and other cruciferous veggies provide fiber plus gut-friendly antioxidants. Research shows that diets high in non-starchy vegetables (like broccoli and other greens) correlate with a lower risk of constipation.
Aim to make half of your plate non-starchy vegetables to get ahead of constipation. Try roasted broccoli, steamed Brussels sprouts, or slaw made with shredded cabbage and carrots.
Carrots
Carrots provide a mix of soluble pectin and insoluble fiber. They also have a high water content. Including carrots may benefit your bowels. According to one study, a high intake of orange vegetables was linked to a slightly lower risk of constipation.
Munch on raw carrot sticks for a snack, grate carrots into salads, or add them to soups and stews. Cooked carrots are gentler if raw veggies give you gas.
Lentils
Lentils are a loaded source of fiber. A half-cup serving of cooked lentils provides about eight grams of fiber. Regularly eating lentils promotes consistent bowel movements and helps prevent constipation.
Add lentils to soups, curries, or salads, or use them as a ground meat substitute in tacos or shepherd’s pie.
Kidney beans
Beans, including kidney beans, black beans, and navy beans, are among the richest sources of fiber. One cup of cooked beans provides 15 plus grams of fiber, both soluble and insoluble. Beans feed gut bacteria, producing short chain fatty acids that stimulate the colon to create a laxative effect.
Make a bean chili, add beans to salads, or mash beans on whole-grain toast as a spread.
Quinoa
Quinoa is a whole grain high in fiber. It is also gluten-free and a good source of protein, particularly for individuals following a more plant-based diet. One cup of cooked quinoa provides five grams of fiber, which adds bulk and water to the stool to ease constipation.
Use quinoa as a base for grain bowls, in place of rice or pasta, or even as a hot breakfast cereal mixed with cinnamon and fruit.
Whole grain breads and cereals
Replacing refined grains with whole grains can make a big difference in constipation. Unlike refined grains, whole-grain breads and high-fiber cereals like bran flakes retain the fiber-rich bran and germ. A 2021 study found that people who ate more whole grains had significantly better constipation scores, resulting in faster movement of stool through the digestive tract.
Choose whole wheat or multigrain bread, opt for brown rice or whole wheat pasta, and start your day with a high-fiber cereal or oatmeal.
Flaxseeds
Flaxseeds are known for their laxative properties. Ground flaxseed provides a blend of solubles and insoluble fiber. In a 12-week study of adults with constipation, consuming 10 grams of flaxseed (the equivalent of one tablespoon) twice daily significantly improved constipation symptoms and stool consistency.
Sprinkle flaxseeds on smoothies, yogurt, or oatmeal.
What to Know Before You Add More Fiber
Increase fiber gradually, and make sure to stay adequately hydrated.
Start Slow and Be Consistent
Increase your fiber intake gradually over time to reduce side effects like gas or bloating. Start by adding an extra serving of high-fiber food to your meals daily for a week. Add more the following week. Make sure to drink lots of water to minimize potential discomfort from fiber.
Movement Helps Too
Regular movement stimulates the muscles in your intestines, potentially helping ease constipation. Just going for walks may improve constipation symptoms, and incorporating regular exercise into your routine may prevent constipation.
Tips for Adding These Foods to Your Routine
Incorporate more high-fiber foods with some simple strategies.
High-Fiber Breakfasts
Pack in the fiber at breakfast. Top yogurt, oatmeal, or cereal with chia seeds, flax seeds, nuts, or hemp seeds. Put vegetables in your eggs for extra fiber. Load smoothies with fruits, vegetables (cauliflower and zucchini are great neutral-flavor options), nuts, and seeds to support digestion.
Easy Swaps for Lunch and Dinner
Opt for whole-grain or bean-based carbohydrates instead of refined grains. For example, choose whole grain or legume-based pasta or a whole wheat bread or tortilla. Incorporate beans into salads, soups, bowls, and stews. Load up on vegetables. Make half your plate vegetables, and add extra veggies to any frozen or takeout dishes to boost fiber.
Final Thoughts: Nourish Your Gut, Feel Your Best
Adding more fiber-rich foods to your plate can help ease constipation and prevent it from occurring. Besides their beneficial fiber content, the foods discussed are rich in vitamins, minerals, and antioxidants—essential for overall health. Remember to gradually increase fiber, drink plenty of fluids, and stay active. If you’re ready for more personalized support, a Season dietitian can help you build a realistic, fiber-forward plan tailored to your needs. Click here to get started
FAQs
Q1: How long does it take for high-fiber foods to help with constipation?
How long it takes for high-fiber foods to help with constipation depends on the individual and his or her diet and lifestyle. If you experience occasional constipation, you should notice improvements in bowel regularity after a few days of a higher-fiber diet. A more long-term, fiber-rich eating plan is essential if you experience chronic constipation. A registered dietitian can help adjust your diet to manage chronic constipation.
Q2: Can I eat these foods if I have IBS or another digestive issue?
Yes, you can eat high-fiber foods if you have IBS or another digestive issue. A high-fiber diet is recommended for digestive conditions like ulcerative colitis and Crohn’s disease, as a greater fiber intake correlates with remission. People with IBS may initially be sensitive to fiber. A registered dietitian can help you work up to the recommended daily fiber with minimal side effects.
Q3: Are these foods safe for kids or older adults?
Yes, fiber-rich whole foods are safe for kids and older adults. Fiber recommendations vary at each life stage, so the quantity of these foods may change depending on your age.
15 High-Fiber Foods That Can Help Relieve Constipation
Here are 15 high-fiber foods that help support your regular bowel movements and ease constipation. They each offer the fiber your body needs to stay regular (or to get there).
Prunes
Prunes (dried plums) are notorious for easing constipation. They contain soluble fiber (which softens stool), insoluble fiber (which adds bulk), and sorbitol, a natural sugar alcohol. Sorbitol draws water into the gut. Consuming 100 grams (the equivalent of nine to 10 prunes) daily improves stool frequency and consistency better than a psyllium fiber supplement. Prunes increase complete bowel movements and soften stool without any discomfort.
However, you don’t need to consume that many prunes to reap their benefits. Adding two to three prunes to your daily routine supports a healthy gut and bowel regularity. Snack on prunes or add to yogurt, oatmeal, or salads.
Pears (with skin)
The combination of fiber plus the natural sugars sorbitol and fructose contributes to pears’ beneficial effects on constipation. Fructose and sorbitol draw water into the intestines and keep stool soft. With six grams of fiber per medium-sized fruit, pears are a great source of insoluble fiber (found in the peel) and soluble fiber to help ease constipation.
Enjoy pears raw with the skin on, dice them into salads, or bake them for a healthy dessert.
Apples (with skin)
Apples (especially with the skin) are rich in pectin, a soluble fiber that gels with water. Pectin relieves constipation and feeds gut bacteria. In one study, adults with chronic constipation who took 24 grams of pectin daily (the equivalent of several apples’ worth of pectin) for four weeks had more frequent bowel movements and increased levels of good bacteria in their gut. But you don’t need to consume multiple apples a day. Just one apple a day can help ease constipation due to the pectin and insoluble fiber in the peel.
Raspberries
Raspberries are packed with fiber—one cup contains about eight grams of fiber. Raspberries’ high water content hydrates stool, softening it to be easier to pass. A 2022 review noted that diets rich in fruits—including berries—are linked to improved stool consistency, increased stool frequency, and a healthier gut microbiota in people with constipation.
Sprinkle raspberries on cereal, blend them into smoothies, or eat them fresh by the handful.
Chia seeds
Chia seeds are loaded with soluble fiber. When mixed with liquid, they form a gel. This gel-forming fiber helps soften stool and makes it easier to pass. Chia seeds also have insoluble fiber to provide bulk, help with having complete bowel movements, and prevent any painful intestinal obstructions. One tablespoon of chia seeds has about five grams of fiber.
Stir chia seeds into oatmeal or yogurt, or make chia pudding by soaking them overnight.
Oats
Oats contain the soluble fiber beta-glucan and the insoluble fiber oat bran. A one-cup serving of oatmeal has roughly 10 grams of fiber to help relieve constipation. Adding oatmeal to your routine is an easy way to boost fiber intake for bowel health. Top with chia seeds, pears, apples, or berries for a constipation-easing breakfast.
Sweet potatoes (with skin)
Sweet potatoes offer a mix of soluble fiber (mostly pectin) and insoluble fiber, especially in the skin. They also contain natural sugars that may have a mild laxative effect. One study among individuals undergoing chemotherapy found that eating 200 grams (roughly the size of a large sweet potato) daily of sweet potato prevented constipation and improved people’s satisfaction with bowel movements.
Bake them with the skin on, mash them (the soft texture can be easy to digest), or roast sweet potato wedges for a fiber-rich side dish.
Spinach and leafy greens
Leafy greens like spinach, kale, and collard greens are packed with insoluble fiber that adds bulk to stool. Leafy greens are also a great source of magnesium, which draws water into the intestines to help with bowel movements. A higher vegetable intake is associated with less constipation. One study noted that eating kale daily for four weeks significantly increased stool frequency in adults with constipation.
Add a handful of spinach or kale into a smoothie, sauté greens with garlic as a side, or add lettuce and cucumbers to sandwiches.
Broccoli and cruciferous vegetables
Broccoli, Brussels sprouts, cabbage, and other cruciferous veggies provide fiber plus gut-friendly antioxidants. Research shows that diets high in non-starchy vegetables (like broccoli and other greens) correlate with a lower risk of constipation.
Aim to make half of your plate non-starchy vegetables to get ahead of constipation. Try roasted broccoli, steamed Brussels sprouts, or slaw made with shredded cabbage and carrots.
Carrots
Carrots provide a mix of soluble pectin and insoluble fiber. They also have a high water content. Including carrots may benefit your bowels. According to one study, a high intake of orange vegetables was linked to a slightly lower risk of constipation.
Munch on raw carrot sticks for a snack, grate carrots into salads, or add them to soups and stews. Cooked carrots are gentler if raw veggies give you gas.
Lentils
Lentils are a loaded source of fiber. A half-cup serving of cooked lentils provides about eight grams of fiber. Regularly eating lentils promotes consistent bowel movements and helps prevent constipation.
Add lentils to soups, curries, or salads, or use them as a ground meat substitute in tacos or shepherd’s pie.
Kidney beans
Beans, including kidney beans, black beans, and navy beans, are among the richest sources of fiber. One cup of cooked beans provides 15 plus grams of fiber, both soluble and insoluble. Beans feed gut bacteria, producing short chain fatty acids that stimulate the colon to create a laxative effect.
Make a bean chili, add beans to salads, or mash beans on whole-grain toast as a spread.
Quinoa
Quinoa is a whole grain high in fiber. It is also gluten-free and a good source of protein, particularly for individuals following a more plant-based diet. One cup of cooked quinoa provides five grams of fiber, which adds bulk and water to the stool to ease constipation.
Use quinoa as a base for grain bowls, in place of rice or pasta, or even as a hot breakfast cereal mixed with cinnamon and fruit.
Whole grain breads and cereals
Replacing refined grains with whole grains can make a big difference in constipation. Unlike refined grains, whole-grain breads and high-fiber cereals like bran flakes retain the fiber-rich bran and germ. A 2021 study found that people who ate more whole grains had significantly better constipation scores, resulting in faster movement of stool through the digestive tract.
Choose whole wheat or multigrain bread, opt for brown rice or whole wheat pasta, and start your day with a high-fiber cereal or oatmeal.
Flaxseeds
Flaxseeds are known for their laxative properties. Ground flaxseed provides a blend of solubles and insoluble fiber. In a 12-week study of adults with constipation, consuming 10 grams of flaxseed (the equivalent of one tablespoon) twice daily significantly improved constipation symptoms and stool consistency.
Sprinkle flaxseeds on smoothies, yogurt, or oatmeal.
What to Know Before You Add More Fiber
Increase fiber gradually, and make sure to stay adequately hydrated.
Start Slow and Be Consistent
Increase your fiber intake gradually over time to reduce side effects like gas or bloating. Start by adding an extra serving of high-fiber food to your meals daily for a week. Add more the following week. Make sure to drink lots of water to minimize potential discomfort from fiber.
Movement Helps Too
Regular movement stimulates the muscles in your intestines, potentially helping ease constipation. Just going for walks may improve constipation symptoms, and incorporating regular exercise into your routine may prevent constipation.
Tips for Adding These Foods to Your Routine
Incorporate more high-fiber foods with some simple strategies.
High-Fiber Breakfasts
Pack in the fiber at breakfast. Top yogurt, oatmeal, or cereal with chia seeds, flax seeds, nuts, or hemp seeds. Put vegetables in your eggs for extra fiber. Load smoothies with fruits, vegetables (cauliflower and zucchini are great neutral-flavor options), nuts, and seeds to support digestion.
Easy Swaps for Lunch and Dinner
Opt for whole-grain or bean-based carbohydrates instead of refined grains. For example, choose whole grain or legume-based pasta or a whole wheat bread or tortilla. Incorporate beans into salads, soups, bowls, and stews. Load up on vegetables. Make half your plate vegetables, and add extra veggies to any frozen or takeout dishes to boost fiber.
Final Thoughts: Nourish Your Gut, Feel Your Best
Adding more fiber-rich foods to your plate can help ease constipation and prevent it from occurring. Besides their beneficial fiber content, the foods discussed are rich in vitamins, minerals, and antioxidants—essential for overall health. Remember to gradually increase fiber, drink plenty of fluids, and stay active. If you’re ready for more personalized support, a Season dietitian can help you build a realistic, fiber-forward plan tailored to your needs. Click here to get started
FAQs
Q1: How long does it take for high-fiber foods to help with constipation?
How long it takes for high-fiber foods to help with constipation depends on the individual and his or her diet and lifestyle. If you experience occasional constipation, you should notice improvements in bowel regularity after a few days of a higher-fiber diet. A more long-term, fiber-rich eating plan is essential if you experience chronic constipation. A registered dietitian can help adjust your diet to manage chronic constipation.
Q2: Can I eat these foods if I have IBS or another digestive issue?
Yes, you can eat high-fiber foods if you have IBS or another digestive issue. A high-fiber diet is recommended for digestive conditions like ulcerative colitis and Crohn’s disease, as a greater fiber intake correlates with remission. People with IBS may initially be sensitive to fiber. A registered dietitian can help you work up to the recommended daily fiber with minimal side effects.
Q3: Are these foods safe for kids or older adults?
Yes, fiber-rich whole foods are safe for kids and older adults. Fiber recommendations vary at each life stage, so the quantity of these foods may change depending on your age.
