Fiber-Rich Foods And Fruits For Constipation 2014

Despite the popular association of fiber with trips to restroom, it is no joke. Benefits of a good bowel aside, a rich-fiber diet can help reduce high risks of heart disease, stroke, hypertension and constipation. Unfortunately, the consumption of fiber of many people now is at an all-time low, particularly with less than 3% of Americans who meet the recommended intake.

In this writing on VKool site in the line of Nutrition, I’m showing you more information about fiber-rich foods, their nutritional facts, studies and benefits. Check out all of fiber rich foods and fruits for constipation 2014 below!

Top Fiber-Rich Foods And Fruits For Constipation You Should Know

I. Why Fiber?

fiber-rich foods

Fiber is something that the body needs, yet it never actually digests. In fact, fiber remains less or more from the plate to the toilet. Fiber comes in 2 varieties. They are insoluble and soluble, and most fiber-rich foods contain this mixture of both insoluble and soluble fiber types. Soluble fiber can turn to gel in stomach and slows the digestion that helps lower blood glucose and cholesterol. On the other hand, insoluble fiber remains unchanged all way to colon that makes waste softer and heavier, so insoluble can shimmy over the intestines easily. Regardless of their differences, both insoluble fiber and soluble fiber are ever absorbed in the body when consumed.

Skipping out on fiber daily often may lead to constipation and make you suffer from going to the restroom uncomfortable and painful. Similarly, eating too little fiber high foods may lead uncontrolled blood sugar levels and poor appetite as fiber works to regulate the digestion speed and it contributes to “aka feeling full”. Overdoing it with fiber-rich foods, nevertheless can move the foods through intestines too quick that means there are fewer minerals getting absorbed from the foods. It may also result in bloating, cramping and uncomfy gas. Especially, the consumption of fiber can increase overnight dramatically.

Read on: 26 best and worst foods for digestion problems

So how many amounts of fiber consumption are good for people each day?

According to The Institute of Medicine, it is recommended that adult men under 50 can consume 38 grams fiber a day while women can consume about 25 grams. Generally, adults over 50 need less fiber than younger ones (about 21 grams for women and 30 grams for men) due to the decreased intake of foods). Ideally, young men are supposed to consume the same fiber amounts present in about 15 slices of whole wheat bread each day.

II. Scientific Studies On Fiber-Rich Foods

fiber-rich foods

Many nutrition studies tend to be controversial, yet fiber is not one among them. Scientific studies link fiber-rich foods to a bunch of great health benefits, such as curung and prevent hemorrhoids, constipation and diverticulosis; also control cholesterol level that protects from various cancers and increases the satiety to control weight.

Read on: Crunch Cholesterol

Fiber is well-known for its benefits for health. The most surprising benefit that receives a lot of attention is its role for immune health. Also people know that diabetes, obesity and cardiovascular disease have underlying processes of inflammation and dietary fiber plays an important role to strengthen the immunity and reduce the risk of diabetes, cardiovascular disease, obesity and cancer.

Read on: Master Your Diabetes

According to a survey from the International Food Information Council in 2007, there were 86% of eaters of fiber having the healthy digestion, and there were 73% of consumers of whole grains linked to the prevention of heart disease.

Read on: List of 20 heart-healthy foods and snacks to eat for good

In fact, many people love fiber-rich foods, yet a challenge is how to get these foods to comply. Some complain about flatulence a lot. For most, gastric distress can go away, according to the scientists in the International Food Information Council. It is recommended that the ideal consumptions of fiber-rich foods in adults of 50 or younger are about 38 g for men, about 25 g for women; and for people older than 50, the ideal amounts are about 30 g for men and 21g for women. Americans however are falling short of these recommended goals. In concrete, an average consumption of dietary fiber is about 15 g/day.

Many plants are high in a wide range of fiber, like pectin, mucilage, gum, cellulose, lignin, hemicellulose & soluble fiber. Eating different fibers is recommended for gaining benefits of constipation prevention and other health problems.

It is believed that increase of the intakes of fiber in Americans will be through the food and nutritional science advancements. It will involve various sources of fiber from algae, tree bark, seaweed and different parts and kinds of vegetables like peels of vegetables and fruits. With the food science & emerging technologies today, food producers are producing fiber into different kinds of foods, such as powdered beverages, infant formula, chocolate and so on.

In the recognition of benefits of fiber, science looks at a great way to increase the intake of fiber from the whole to the fortified foods by using reliable data from the National Nutrient Database of USDA.

Check out the complete list of fiber-rich foods taken from the National Nutrient Database of USDA below!

III. Top Foods High In Fiber

1. Bran

fiber-rich foods

One common food to supply the body with fiber is bran. You can get bran from different types of grains such as oat bran, rice bran, corn bran or wheat bran. Among them, oat brain is rich in soluble fiber that has been indicated to reduce blood cholesterol levels. While rice, corn and wheat bran are rich in insoluble fiber that can help prevent constipation effectively. Bran can be added to different foods such as cookies, muffins, pancakes or hot cereal. Many common fiber-rich bars and cereals are also loaded with bran.

Read on: How to prevent constipation in infants, toddlers and adults

FoodPortionFiber Amount
Raw wheat branone ounce12 grams
Raw oat branone ounce12 grams
Raw corn branone ounce22 grams
Fiber-One-Bran Cereal1/2 cup14 grams
Raw rice branone ounce6 grams
Fiber-One-Chewy Barone bar9 grams
All-Mixed-Bran Cereal1/2 cup10 grams

2. Bean

fiber-rich foods

Beans are very magical fruits. They are great sources of dietary fiber, protein, vitamins, minerals and lysine in the kingdom of plant. It is no wonder many diets include beans. Some experience discomfort and intestinal gas linked to the consumption of beans, so they are better off introducing beans slowly into diets. Encourage a wide range of different beans as a replacement of animal protein inside dishes, stews, salads, casseroles, dips and soups.

Read on: 23 fresh & canned green beans recipes – extremely healthy

FoodPortionFiber Amount
Cook adzuki beansone cup17 grams
Cook lima beansone cup14 grams
Cook broad beansone cup9 grams
Cooked garbanzo beansone cup12 grams
Cooked black beansone cup15 grams
Cooked cranberry beansone cup16 grams
Cooked lentilsone cup16 grams
Cooked black turtle soup beansone cup17 grams
Cooked navy beansone cup19 grams
Cooked kidney beansone cup16 grams
Cooked French beansone cup17 grams
Cooked small white beansone cup19 grams
Cooked mung beansone cup15 grams
Cooked pinto beansone cup15 grams
Cooked yellow beansone cup18 grams

3. Berry

fiber-rich foods

Berries are always in the spotlight because of antioxidant properties in these jewel-like fruits. But, when it comes to fiber-rich foods, don’t forget about bonus of fiber in berries. Berries are load with tiny seeds and their content of fiber is actually higher than that of other fruits. People can enjoy fresh berries year-round by eating local fresh berries or eating frozen, dried or preserved berries in different seasons. Berries are often used as great toppings for salads, breakfast cereal, salads, desserts and yogurt.

Read on: Top 17 health benefits of eating blackberries daily

FoodPortionFiber Amount
Raw blueberriesone cup4 grams
Raw raspberriesone cup8 grams
Raw white and red currantsone cup5 grams
Frozen boysenberriesone cup7 grams
Raw strawberriesone cup3 grams
Raw gooseberriesone cup6 grams
Raw blackberriesone cup8 grams
Raw elderberriesone cup10 grams
Frozen loganberriesone cup8 grams

4. Whole Grains

fiber-rich foods

A simple way to consume fiber is to eat whole grains. Grains in nature are the entire seeds of plants made up of endosperm, bran and germ. Refining grains remove the bran and the germ; hence, protein, fiber and other nutrients can be lost. According to The Whole Grains Council, there are a wide range of grains, defines whole grains and foods made from grains containing essential nutrients. If grains have been processed, grain products should deliver the approximate rich-balance of nutrients found in the original grains. As a wise consumer, you should opt for different whole grains in pilafs, side dishes, salads, crackers, breads, desserts and snacks.

Read on: 27 healthy snack ideas for kids & adults & benefits of these snacks

FoodPortionFiber Amount
Pearled and cooked barleyone cup6 grams
Amaranth, grain1/4 cup6 grams
Cook buckwheat groatsone cup5 grams
Dry oats1/2 cup4 grams
Air popped popcornthree cups4 grams
Cooked milletone cup2 grams
Dry rye flour1/4 cup7 grams
Dry teff, grain1/4 cup6 grams
Cooked quinoaone cup5 grams
Dry wheat1/4 cup5 grams
Dry triticale, flour1/4 cup5 grams
Cooked wild riceone cup3 grams
Cooked brown riceone cup4 grams
Dry whole wheat flour1/4 cup4 grams
Cooked bulgurone cup8 grams
Crackers, rye wafersone ounce6 grams
Cooked whole wheat spaghettione cup6 grams
Sliced whole wheat bread1 slice2 grams

5. Sweet Peas

fiber-rich foods

Next to fiber-rich foods and fruits, peas, from fresh peas to dried peas, are full of dietary fiber.

Food technologists and nutritionists have studied on pea fiber and considered it as a functional ingredient. People can consume varieties of peas by eating frozen green peas, fresh green peas, dried peas, pea power in soups, side dishes, stews, salads, dips and casseroles.

FoodPortionFiber Amount
Cooked peas (edible podded)one cup5 grams
Cooked pigeon peasone cup9 grams
Split and cooked peasone cup16 grams
Cooked cow peas (blackeyes)one cup11 grams
Frozen and green peas, greenone cup14 grams

6. Greens

fiber-rich foods

Green leafy vegetables are rich in vitamins, minerals and beta-carotene, but their content of fiber is not too shabby. There are over 1,000 species of greens with edible leaves, some have similar nutritional attributes, and fiber-rich content. While leafy greens can be used to toss in salads, some of them like garlic, lemon and many herbs have rich flavors.

Read on: 35 healthiest fruits and vegetables in the world to eat & juice

FoodPortionFiber Amount
Cooked turnip greensone cup5 grams
Cooked mustard greensone cup5 grams
Cooked collard greensone cup5 grams
Cooked spinachone cup4 grams
Cooked beet greensone cup4 grams
Cooked Swiss chardone cup4 grams

7. Nuts & Seeds

fiber-rich foods

Among fiber-rich foods, try nuts and seeds. They are loaded with a dietary fiber punch. One ounce of seeds and nuts can provide a contribution to the daily fiber recommendation, along with benefits from protein, phytochemicals and healthy fats. Consuming a handful of seeds or nuts over yogurt, breakfast cereals, desserts and salads is a great way to consume fiber.

Read on: Health benefits of nuts & seeds for heart, brain, eye & skin

FoodPortionFiber Amount
Pistachio nutsone ounce3 grams
Almondsone ounce4 grams
Cashewsone ounce1 gram
Walnutsone ounce2 grams
Peanutsone ounce2 grams
Pinon nutsone ounce12 grams
Brazil nutsone ounce2 grams
Sunflower seeds1/4 cup3 grams
Flaxseedone ounce8 grams
Sesame seeds1/4 cup4 grams
Pumpkin seeds1/2 cup3 grams

8. Squash

fiber-rich foods

Dishing up different types of squash, from summer squash to winter squash that can supply the body with healthy dietary fiber. These gems belong to the gourd family and they contribute various flavors, colors, textures, fiber, carotenoids, vitamins and minerals. Squash can be added to stews, soups, side dishes, salads, crudit and casseroles.

FoodPortionFiber Amount
Cooked summer scallop squashone cup5 grams
Cooked crookneck squashone cup3 grams
Cooked hubbard squashone cup7 grams
Cooked zucchini squashone cup3 grams
Cooked spaghetti squashone cup2 grams
Cooked acorn squashone cup9 grams

9. Brassica Vegetables

fiber-rich foods

It is proven that brassica vegetables have cancer protective effects linked to their rich content of glucosinolates. Brassy beauties include broccoli, Brussels sprouts, cauliflower, cabbage and kale and they are also a great source of fiber. You can make a lot of dishes with brassica vegetables in stir-fries, soups, salads steamed dishes and casseroles.

Read on: 20 best easy healthy salad recipes for people at all age!

FoodPortionFiber Amount
Raw kohlrabione cup5 grams
Cooked cauliflowerone cup5 grams
Cooked red cabbageone cup4 grams
Cooked savoy cabbageone cup4 grams
Cooked kaleone cup3 grams
Cooked brussels sproutsone cup6 grams
Cooked broccolione cup5 grams

10. Potatoes

fiber-rich foods

Humble spud, the great vegetable crop in the world, is high in fiber. As potatoes are popular in America, so they can help pump up the fiber potential in the body. There are different types of potatoes that provide a rainbow of flavors, colors, and nutrients. Consider eating the potato skin to reap its great fiber rewards. Cook more potato dishes or add them to your salads, soups, stews, side dishes, casseroles and stir-fries. When it comes to fiber rich foods and fruits, you can enjoy baked potatoes for getting healthy dietary fiber from potatoes.

FoodPortionFiber Amount
Russet potato (both flesh & skin)one medium4 grams
Red potato (both flesh & skin)one medium3 grams
Sweet potato (both flesh & skin)one medium4 grams

Read on: 12 amazing health benefits of potatoes and potato juice

11. Fruits

fiber-rich foods

Beside a wide range of vegetables, seeds, nuts and grains high in fiber, fruits are also great sources of fiber potential. Many fruits are naturally loaded with healthy fiber, and other essential vitamins and minerals. The doctor might be right when giving an advice that an apple per day can make your health. Also, you can add other fruits to your daily diet for better health, including bananas, oranges and pears. Plus, you can consume dried fruits to fortify your diet. Encourage fruits each morning, instead of juice; mix dried fruits into your salads, yogurts and cereals. Additionally, reach for a fruit bowl at your snack time. They are healthy eating habits for you to get fiber, prevent constipation and other health conditions, diseases as well.

FoodPortionFiber Amount
Pear1 medium6 grams
Banana1 medium3 grams
Orange1 medium4 grams
dried prunes1/2 cup6 grams
Apple1 medium4 grams
RaisinsTwo ounces2 grams
Dried figs1/2 cup8 grams
Dried peaches1/4 cup3 grams

12. Exotic Fruits & Vegetables

fiber-rich foods

Next to fiber rich foods and fruits, try exotic products. Some plants with high content of fiber may be out of your time zone or comfort zone. A rainbow of indigenous vegetables and fruits used in different food traditions in the world all are high in fiber. Just try new plant foods or add it to your diet to enjoy their new flavors and taste their fiber.

Here is a list of some great exotic fruits and vegetables with detailed information about amounts of their fiber.

FoodPortionFiber Amount
 Raw jicamaone cup6 grams
Cooked chayote fruitone cup4 grams
Raw starfruit (carambola)one cup4 grams
Raw Asian pearone fruit4 grams
Cooked hearts of palmone cup4 grams
Raw guavaone cup9 grams
Canned straw mushroomsone cup5 grams
Raw abiyuch1/2 cup6 grams
Lotus rootten slices4 grams
Raw persimmonsone fruit6 grams
Breadfruitone cup11 grams
Raw avocado1/2 fruit9 grams
Frozen edamameone cup6 grams
Sliced taroone cup4 grams

Read on: 16 simple Asian edamame salad recipes to cook at home

13. Fiber Fortification Power

fiber-rich foods

When it comes to different types of fiber-rich foods, consider fiber fortification power. There are a lot of foods from yogurts to juices containing fiber fortification in their lineup of ingredient. These foods may help those who are busy at work or studies follow their fiber diet. In general, people are interested in foods with more functional benefits, like cardiovascular protection, growth boost and digestive health. So, don’t miss out fiber fortification power or food products that promote the content of fiber on your supermarket shelves.

Here is a list of fiber fortification choices, along with detailed information about amounts of their fiber.

FoodPortionFiber Amount
Fiber Rye, Wasa Crispbreadtwo slices4 grams
Wheat Breadone slice5 grams
Flakes ‘N Fiber1/2 cup9 grams
Hot Cereal1/3 cup10 grams
Soy Milk + Fiberone cup5 grams
Orange Juiceone cup3 grams
Yoplait Yogurtfour ounces5 grams
High Fiber Barone bar12 grams

Bottom line:

These are top 13 fiber-rich foods and fruits for constipation 2014. Hope that you could have a clear understanding about fiber fact, benefits, studies and make use of the best sources of fiber for constipation prevention. To comment on the article of the top 13 fiber rich foods and fruits for constipation, please drop your feedback at the end of the post. Thanks for reading! See you in the next posts and keep in touch with us!

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