Here is the ultimate detailed High Fiber Foods List for constipation, piles, hemorrhoids that you have been looking for. High Fiber foods must be included in your diet but the fact is we focus less on fiber foods and more on protein and vitamins. Lack of fiber in the diet causes constipation and several digestive disorders high fiber foods have tons of health benefits like guarding against cancer, hemorrhoid, kidney stones problem as well as many heart diseases. There are some foods to avoid when constipated, get that foods that cause constipation list here.
These high fiber foods are those foods that make you poop immediately and smoothly without worrying about the pain of hard rocky material coming out. This post is the answer to questions like what to eat when constipated and bloated and what fruits make you go to the bathroom.
- 1 High Fiber Foods List For Constipation And Hemorrhoids Diet (Constipation Diet Plan)
- 1.1 High Fiber Foods List For Constipation: Vegetables
- 1.2 High Fiber Foods List For Constipation: Fruits
- 1.3 High Fiber Foods List For Constipation: Food Grains And Cereals
- 1.4 High Fiber Foods List For Constipation: Pulses And Seeds
High Fiber Foods List For Constipation And Hemorrhoids Diet (Constipation Diet Plan)
High Fiber Foods List For Constipation: Vegetables
This antioxidant-rich and healthy whole food provide us with about 10.3 grams of fiber. Artichokes don’t absorb water and bulk your stool and have high insoluble fiber. It acts like a scrub brush that goes through one’s intestines. It is extremely beneficial for reducing constipation. A good and healthy dose of the artichoke is exactly what you require to your stool moving.
One of the best high fiber foods for constipation is frozen peas. Although they are sweet and simple to eat on their own, however, it is recommended that to make it more fibrous, you should blend them into a dip or mix them with salad. It is said that a half cup of frozen peas contains about four grams of fiber, good enough to reduce constipation.
3. Arcon Squash
Arcon squash contains about 2-3 grams of fiber in about ½ cup serving. It boasts of high fiber and is also rich in Vitamin A and C which makes it one of the best high fiber foods to reduce constipation. Consuming arcon squash on a daily basis helps your body to release soft and bulky stool and brings about an end to constipation. There are two types of squashes- summer and winter squash, both of which are healthy and rich in fiber content.
4. Brussels Sprouts
Brussels sprouts consist of antioxidants that protect your cells and Omega-3s which a very important component in controlling inflammation. They are rich in fiber and contain about four grams of dietary fibre in one cup that helps to provide a healthy digestive system. This fibre also helps to make your stool bulky thereby providing for a better digestion and contributes to the prevention of constipation.
Turnips are quite rich in fiber content which makes us feel full for a long period and also it is low in calories. This fiber content that is present in turnips also contributes to preventing constipation and thereby provides for a healthy digestive system. Turnips ensure the regular and good amount of stool excretion that helps to release the toxic out of the body.
6. Sweet Potato
Under the category of potatoes, sweet potatoes play a very important role in reducing and avoiding constipation. Delicious to eat, sweet potatoes are rich in all types of fibre content. About one large sweet potato contains about 6 grams of fibre which is a good amount of fibre for keeping constipation at bay. To get the maximum benefit, you can leave the skin on the sweet potato as it contains extra fibre.
Another high fibre content food is spinach, which contributes to the cleaning of the intestine thereby improving the bowel movement and hence, encourages regular bowel movement. Since it is rich in fibre, it allows the intestine to digest food easily and to prevent constipation, add bulk to stools. You can always make spinach juice, spinach soup, spinach stalk drink, etc., whatever suits your taste buds to avoid constipation.
Low in calories, and a very rich source of fibers, we have broccoli which is a very good high fiber food to reduce constipation. It is recommended to eat the broccoli raw, as cooking it can lead to a reduction in fibers which defeats the entire purpose for which it is taken. However, to avoid unnecessary calories, you can always steam, boil or bake it. A cup of steamed broccoli boasts of about 5.1 grams of fibre, good enough to solve the problem of constipation.
Pumpkin is another rich in fiber content food that you can consume to avoid constipation. However, the fiber content varies depending on the type of pumpkin you want, e.g.: a cup of canned and unsalted pumpkin contains about 7 grams of dietary fibers, whereas, an ounce of roasted and unsalted pumpkin seeds contains about 5 grams of fiber.
Besides sweet potatoes, one better source of fibers for reducing and avoiding constipation is a potato. It is believed that a small baked potato contains about 3 grams of fibre. Thus, it helps to clean your stomach, enhance your digestion and encourage proper bowel movement.
Parsnips are rich in soluble fibre which helps to lower cholesterol and maintain a balanced blood sugar level. Also, the niacin and Vitamin C that is present in parsnips helps to improve the digestive and nervous system. Therefore, it also reduces constipation by encouraging proper bowel movement that is regular and proper functioning of the liver.
12. Sun Dried Potatoes
As discussed above, potatoes and sweet potatoes are anyway good sources of fibre when it comes to reducing and alleviating constipation. Sun-dried potatoes contain even more amount of fibers and thereby help in reducing constipation. This is because as per doctors, dried fruits and vegetables contain more amount fibers than the fresh ones. These fibers support your digestive system to move the waste in your body in a smooth manner and also contribute to adding bulk to your stool, thereby, relieving constipation.
High Fiber Foods List For Constipation: Fruits
One of the healthiest fruits around, it aids in weight management. In addition to its fat shedding properties, it has also been said to have been protecting skin from aging, liver diseases, cancer, and UV ray protection. Also included in protection from diabetes, thyroid related diseases increase platelet count in the blood. It has the dietary fiber of up to 7grams/ serving which is roughly 28% which aids in digestion and proper bowel movement.
Guava due its unique taste is popular due to its constipation relieving and vitamin loaded properties. It is crunchy and tasty and can be eaten after meals to help digestion. It is sweet and delicious when half ripened and cured scurvy and other vitamin C deficiency disease long with cold; guava has 5g dietary fiber which aids in good bowel movement and also ensures better skin health.
These fruits are loaded with an abundance of Ellargic acid which prevents cancer, apart from that they also have huge amounts of vitamins and fiber. Being tasty in nature it also has the highest concentration of oxidants and vitamin B, with folic acid, manganese, and copper. With also vitamin C adding to the tangy taste, however, there is lots of fiber too which helps in anti-aging. It has 7g dietary fiber per serving of 25 g which makes it 28%.
Figs are occasionally known as the poor man’s apple, and they provide a good source of fiber, about its nutritional content. And figs make up for treating digestion problems and constipation mostly. They are commonly found and can be eaten raw, dried or jam form. As they are commonly available, they can be a good substitute for oranges or other citrus fruits regarding vitamin C; there is the fiber of up to 5 grams per three fig servings.
5. Pomegranate seeds
They are highly nutritious as they contain antioxidants, minerals, vitamins, and lots of anti-cancer and anti-aging properties. They also contain a high amount of iron which helps in RBC production inside the body. Because they are full of nutrients, it is included in all diet charts to enhance recovery from anemia and other chronic diseases. The fiber content is roughly about 16% which is 4grams per 16.25 grams serving.
This wonder fruit is often hailed as being anti diabetic and anti-aging, it is often used for skin diseases, insomnia, dark circles, and digestive health. Because of its nutritional properties, it is often used in beauty enhancing cosmetics which takes care of the skin for a larger period. Its extracts are also used in hair fall remedies and lots of products. Dietary fiber is 12% which is about 4g per 33grams.
Are bananas good for constipation? a common question asked frequently by stomach problem victims. Well, being rich in calcium and vitamin and also potassium it aids in energy supply, it can be eaten in raw or ripe form, pleasant tasting and also good constipation reliever. It is quite popular and common all around the world, with also anti-cancer properties which makes it a good fruit to eat when hungry, it’s nutritional property is of immense help, relieving dysentery from time to time. It contains dietary fiber 10% which is 2.6g per 26grams.
Found mostly in the coastal shoreline, coconuts have versatile usage which ranges from used in ropes, oils, making jiggery, food items. The flesh is considered as nutritional as it contains lots of vitamins and potassium alike, with the water also providing a high source of electrolytes which quench the thirst from time to time. It is high in dietary fiber which is approximately about 9grams comprising out of the 25 grams making up to 36%.
They look like oranges and also taste almost identical to oranges, with high nutritional values. The peel is sweeter in state and the pulp being sour creating a contrast in flavors. It increases immunity and helps in preventing diabetes from time to time because they have lots of nutritional antioxidants which make it worthwhile. It contains dietary fiber of up to 6.5% every 100g serving given.
10. Grape Fruits
They are a lookalike to grape bunches and are red, orange, or yellow. Often considered as a good juicing agent as it relieves from severe exhaustion, contains several mineral elements which help in relieving breathing disorders, cough, and cold, diabetes, gastroenterological infections. With lots of medicinal properties in cosmetic cures and disinfectant properties, it has 6% fiber which is 1.6 grams per serving.
As the name suggests they are full of micronutrients and macronutrients, and they have lots of ant flavonoids which decrease cancer risk. It is rich in iron and antioxidants which have properties of filtering out toxins from the body. With multivitamins and great sources of dietary fiber which range in antibacterial properties and anti-aging skin properties which make it as an excellent source of roughage with 15% dietary fiber per 100grams.
They are closely related to apples, consisting of vitamin C, iron, and is often eaten as a tasty snack from time to time. Often used for treating constipation and various other diseases. With high dietary fiber which acts as roughage and proper bowel movement. It has lots of vitamins which can act as food for diseased people suffering from fever. It has 30% fiber content per three pears, which is 30grams 100gram serving.
Often considered as a common fruit, it contains lots of antioxidants and lots of vitamins. It is easy and acts as fruit salad platter which is excellent as morning breakfast platter. It contains lots of micronutrients and iron aiding in blood formation from time to time. There are lots of varieties ranging from sweet to slightly sour apples. Green apples are sweet too with dietary fiber being 20g per 200 grams per serving making it 10%.
Carrots contain lots of vitamin A and vitamin C along with carotenoids which aid in eyesight and anti-aging. With lots of fiber which acts as roughage. It is popular when served as jaggery or in salads to help in digestion. It is a staple diet in most countries. The main vegetable in a vegetable soup, it has lots of dietary fibers constituting about 40% which 20grams.
High Fiber Foods List For Constipation: Food Grains And Cereals
The most common foods to relieve constipation fast. High fibers occupy the foods that you may not like my taste. Changing your diet chart can make it easy to solve your problem. The fiber in barley gives bulks to the tool, and that, of course, make it better and easier for bowel movements. Barley soup reduces constipation pain and easies the stool passing.
2. West Pasta Quinoa
Food grains and the cereal has known as high fiber food. It provides high-quality fiber that can maintain the balance in your digestive system. Quinoa gives you a high protein, minerals, and several vitamins as well. High fiber foods like west pasta quinoa turn to gel-like substance and make the stool process smooth and painless. It may taste a little unpleasant, but it’ll give you a positive response to your constipation.
3. Shredded Wheat Cereal
Shredded wheat cereal is one of the best food for constipation that contains more than 5 grams fiber in each serving. Many benefits can come from the nutrients of cereal for the good of your overall health. You can have it in many ways, like – a cup every day, with warm milk, with yogurt and fresh berries. It will smooth the internal digestion process and give your relief from constipation.
4. Dark Rye Flour Seeds
To easy the bowel movement during constipation it always requires high fiber food in the body. It also reduces the pain. It helps to maintain the regularity of the bowel. Rye flour seeds are also less allergenic than wheat, so it’s safe to have it during constipation. It releases the lower abdomen muscle cramps and gives you comfort by reducing the pain.
5. Wheat Beam
The wheat beam can work as the best stool softener and work as the best component to prevent constipation. It provides 6 gram of dietary fiber per quarter cup. The insoluble fiber can bulk the stool and soften the stool, and also make the stool passing faster. Wheat beam doesn’t absorb water in the time of digestion; rather help to make the stool pass.
Spelled is a variety of cereal, and it’s anyway related to wheat. It contains some important organic components that are barely available in actual spelled. The presence of high fiber in spelled facilitates the healthy in your body and prevents constipation. It has the highest dietary contents than others. It surely should be taken from constipation.
7. Steel Cut Oats
Adding steel cut oats to your diet chart can minimize the symptoms of your constipation and bring the cure within a short time. It’s entire grain and balances your digestive system as well as adding bulks in the stool which make them easy to pass through. Insoluble fiber is the product that can’t be digested; it absorbs water and swells.
According to both western and eastern tradition high fiber is the ultimate way to cure constipation as the insoluble fiber can be broken down by the digestion by swelling it parts and soften the stool and soothe the inflamed anal parts. Like most grains millets also contains high fiber and it’s helpful to intake such food during constipation. Your bowel pain can also be reduced enough.
9. Buck Wheat Groats
Buckwheat groats are best known for gluten-free fiber products. By having buckwheat, it stimulates your colons, releases high fiber that eases the system. It controls the blood circulation to the best. It gives your body the most digestible protein, improves the digestion with the insoluble fiber what resides within the product. Drink enough mineral water beside buckwheat groats while taking the meal.
10. Coconut Flour
Coconut oil might not cure constipation, but coconut flour surely does. Try taking one table spoon of coconut flour with a glass of water (it contains 5 Gram fiber each glass) on a daily basis. Additionally, it’s very much tasteful, gluten free and surely a better alternative to other flour. It supplies 61% dietary fiber. It takes the toxins in body and waste along with them.
High Fiber Foods List For Constipation: Pulses And Seeds
The lentils can be bought and are edible in the raw form and can be eaten in the cooked form as well. They are highly nutritious, and the dietary fiber content of 100 gram boiled lentils is 31 grams. The lentils were originated from Asia and North Africa. It is one of the oldest sources of calcium, B vitamins, iron, and phosphorus. It makes a diet staple in all across the world.
2. Black Beans
Also known as black turtle beans are a small variety of black beans that is especially found in central and South America. It contains dense and meaty texture that makes it attractive and delicious when served with vegetarian dishes. The black beans are cooked in a variety of ways, and it has high fibre content. A 100-gram pack of black beans would contain around 16 g of dietary fiber in it.
Almonds are rich in healthy fats, proteins, magnesium, and vitamin E. If you make it a habit of consuming a hand full of almonds that are soaked in water overnight can help you gain memory power and good eyesight as well. Almonds are rich in fiber, and 100 grams of almonds contain 12 gram of dietary fiber that can help you in numerous beneficial ways.
4. Flax Seeds
Flax seeds are the wholly natural products that are harvested from the flax plants. These organic products and their oils are highly nutritional and beneficial for the body. It also has medicinal properties as it has a high content of omega 3 and omega 6 fatty acids that are beneficial for the better growth and development of a human body. The flax seeds are high in fiber content, and 100 gram of flaxseed contains around 27 gram of dietary fiber.
5. Pumpkin Seeds
The pumpkin plants consist of the essential elements known as phytosterol which is known to have the chemical structure that is relevant to cholesterol. With the consumption of the pumpkin seeds, your body experiences a decrease in the bad cholesterol levels, enhancement in the immune system, and also you are at minimum risk of getting certain types of cancers. The pumpkin seeds are high in fiber content, and 100 gram of pumpkin seeds contains around 18 gram of dietary fibre.
6. Kidney Beans
The kidney beans are a good source of molybdenum, and they are a very good source of Folate, copper and dietary fiber production as well. These kidney beans also contain a good amount of manganese, phosphorous, protein, vitamin b1, iron, etc. The kidney beans are high in fiber content, and 100 gram of kidney beans contain around 25 gram of dietary fiber in them.
7. Split Peas
The split beans are a good source of essential nutrients. They come in green color small shaped lentils that are eventually soaked in water and then processed to make delicious food. The split beans also contain a high content of essential nutrients and vitamins such as magnesium, potassium, zinc, vitamin B, etc. The split beans are high in fiber content, and 100 gram of split beans contain around 26 gram of dietary fiber.
Also known as Bengal grams are round in shape and cream in color. They are highly nutritious and are popular in the Asian countries especially India. The chickpeas are an excellent source of protein, fiber, healthy and essential fats, fibers, and carbohydrates. The chickpeas are high in fiber content, and 100 gram of chickpeas contains around 17 gram of dietary fibre. The popular dishes made out of chickpeas include chhole that is served with bhature or fried tortillas.
9. Lima Beans
The lima beans are popularly known for their nutrient content, and the nutrients include dietary fiber, manganese, and copper. These beans are also a good source of Folate, copper and dietary fiber production. If you are on a low carbs diet, you can indulge in a diet including lima beans. You can have it as salads or daal or as you like it. The lima beans are high in fiber content, and 100 gram of lima beans contain around 7 gram of dietary fibre.
10. Sunflower Seeds
The sunflower seeds contain a large amount of vitamin B and are also free from gluten. The quality of nutrition that is imparted by sunflower seeds is a thing to consider. Excess of anything is obviously bad no matter how healthy or nutritious the food is. But consuming sunflower seeds is completely risk-free because these are natural and do not produce any side effects. The sunflower seeds are high in fiber content, and 100 gram of sunflower seeds contain around 9 gram of dietary fiber.
A Professional Naturopath, Yoga Teacher & Therapist at Arogya Yogshala Dhanbad. I have studied in Uttrakhand Sanskrit University and have been teaching Yoga and Naturopathy for the last 6 years. I believe nature has a cure for everything and Yoga means addition – the addition of energy, strength, and beauty to body, mind and soul. I love to share health facts, natural home remedies and best yoga asanas that can make your life easier and happier.