15 High Fiber Foods List for Constipation

Fresh fruit salad
Fresh fruit salad

A‍re you looking for a high fiber foods list for constipation or probably just trying to eat healthier? You’ve come to the right place.

Constipation often results from your diet and lifestyle which can be summarised to mean dehydration, lack of dietary fiber, physical inactivity or medication side effects, constipation can be uncomfortable as a result of a reduction in bowel movement and difficulty passing out stool, constipation symptoms depends on how frequent the person bowel movement is.

Constipation is often as a result of consuming too many fatty foods and less of fiber foods, constipation can also be as a result of being stressed and poor bowel movement.

Constipation might disappear after taking a lot of water but that depends on how chronic it is, high fiber foods are the best option during this period to get rid of constipation.

High Fiber Foods List for Constipation?

High fiber foods help to ease up your constipation and promote easy bowel movement.

High fiber foods are very high in vitamin and minerals and are usually low in calories and fats (1), here are 15 soluble and insoluble foods that prevent constipation.

1. Water

drinking water

Water is very important to relieve constipation, it is necessary for the body to always be hydrated in order for there to be a smooth bowel movement.  Water will help soften the stool and enhance easy passage. Dehydration can easily cause constipation just as hydration can easily rectify it.

2. Broccoli

Broccoli is pretty high in fiber, it’s an amazing source of vitamin, mineral, and fiber, broccoli provides the body with the right Antioxidants to aid bowel movement (2), people who eat more broccoli are less likely to have constipation, and it is known to offer quick relive from bloating.

3. Soup

Homemade carrot soup

A bowl of watery soup can also help give your relive and enhance easy bowel movement, a vegetable soup made with a variety of high fiber and nutritious ingredients and salmon can also be included in this soup for more benefits. Soups are also watery enough to hydrate the body and provide enough water to soften your stool.

4. Sweet Potato

Sweet potatoes consist of antioxidants, very rich in fiber and help to alleviate irritation in the bowel, sweet potatoes mostly contains insoluble fiber in the form of cellulose and lignin (3). Regular skin of baked potato has about 3 gram of fiber that can aid easy digestion.

5. Kiwis

kiwi fruit nutrition

Kiwi has about 2.5 grams of fiber, nutrients, and minerals, it improves bowel function in a patient with irritable constipation (4), giving them complete relieve. Kiwi provides the body with enough water to help it function properly.

6. Prunes

Prune is one of the best natural remedies for constipation and prevents colon cancer as well, it draws water up to stimulate the stool (5), dried plums they are highly nutritious as well, they have fermented sugar which has a laxative effect, they increase your stool thereby enabling your stool easy access.

7. Apples


An Apple a day is said to keep the doctor away and it also keeps constipation at bay, apples are highly recommended for a frequent bowel movement, they are a good source of nutrient and adds water to your stool, apples are high in dietary fiber and sorbitol (6). They also provide the body with vitamin C, A, calcium and other essential nutrients.

8. Berries

Berries are delicious and each of those berries you pick contributes some nutrient to the body, strawberry, blackberry, raspberry are all high in fiber and easy to eat. Specifically, raspberries have the highest fiber as one cup has 8 grams of fiber (7).

9. Beans

Image: New England

Another food that can completely reduce constipation is beans, it is packed full of fiber and per cup contains 10 gram of fiber which is soluble and insoluble (8), they quickly give your poop a quick relieve. Beans digest very fast due to their high fiber and keep food moving through your intestine to reduce constipation.

10. Oatmeal

Oatmeal is very rich in fiber, it contains soluble and insoluble fiber which helps your stool move quickly through your digestive tract, oatmeal can also help you lower your cholesterol (9), and even help to maintain a healthy diet. Eating oatmeal can help limit your risk of constipation drastically.

11. Spinach

spinach leaves

The risk of constipation can be limited when consuming spinach regularly, it packed full of soluble and insoluble fiber and also an excellent source of magnesium which draws water in to flush things out (10), adding spinach to your diet will aid easy digestion. PS: It’s among the healthiest vegetables on earth.

12. Okra

Okra is a natural remedy to constipation and also can help lower sugar ln the blood, okra is packed full of fiber and it does not irritate or injure the tract intestine, it’s slippery characteristic facilities your stool and gives it more comfortable access (12). There are many recipes for okra to make it tasty.

13. Pears

delicious pear fruits

Pears are an excellent source nutrient needed for a proper bowel movement, it contains compounds that improve digestion and they are more beneficial when eaten raw with the skin intact. Pears contain 5.5 gram of fiber (11). People don’t give as much credit as pears deserve as they full of antioxidants that help lower sugar level.

14. Seeds

Flaxseed, chia seeds or pumpkin seeds are highly recommended to relieve constipation, they each contain lots of soluble and insoluble fiber, also an excellent source of calcium, magnesium, and phosphorus, chia seeds especially has a high level of omega 3 fatty acids which reduces inflammation in the stomach and also help relieve chronic constipation.

15. Citrus Fruits

high fiber foods list for constipation

Citrus fruits like grapefruits, oranges, and mandarins and each has a positive effect on your digestive system, citrus fruits are sources of naringenin which increases the secretion of fluid into the colon (14), which causes laxative, citrus fruits provide the body with the right amount of vitamin C to aid it to function properly. Citrus fruits are easy to incorporate into your diet as snacks to prevent and reduce the risk of constipation.

Constipation requires lots of soluble fiber to provide water to the bulk stool and give it free access, water will go a long way in reducing constipation and exercise will also improve your bowel movement and enable frequent stool.

High fiber foods mentioned above will help soften your stool and give your body some comfort. Read more on foods and healthy eating:


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