Fiber-Rich Foods And Fruits For Constipation 2024

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 2024 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 2024, 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

Food Portion Fiber Amount
Raw wheat bran one ounce 12 grams
Raw oat bran one ounce 12 grams
Raw corn bran one ounce 22 grams
Fiber-One-Bran Cereal 1/2 cup 14 grams
Raw rice bran one ounce 6 grams
Fiber-One-Chewy Bar one bar 9 grams
All-Mixed-Bran Cereal 1/2 cup 10 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

Food Portion Fiber Amount
Cook adzuki beans one cup 17 grams
Cook lima beans one cup 14 grams
Cook broad beans one cup 9 grams
Cooked garbanzo beans one cup 12 grams
Cooked black beans one cup 15 grams
Cooked cranberry beans one cup 16 grams
Cooked lentils one cup 16 grams
Cooked black turtle soup beans one cup 17 grams
Cooked navy beans one cup 19 grams
Cooked kidney beans one cup 16 grams
Cooked French beans one cup 17 grams
Cooked small white beans one cup 19 grams
Cooked mung beans one cup 15 grams
Cooked pinto beans one cup 15 grams
Cooked yellow beans one cup 18 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

Food Portion Fiber Amount
Raw blueberries one cup 4 grams
Raw raspberries one cup 8 grams
Raw white and red currants one cup 5 grams
Frozen boysenberries one cup 7 grams
Raw strawberries one cup 3 grams
Raw gooseberries one cup 6 grams
Raw blackberries one cup 8 grams
Raw elderberries one cup 10 grams
Frozen loganberries one cup 8 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

Food Portion Fiber Amount
Pearled and cooked barley one cup 6 grams
Amaranth, grain 1/4 cup 6 grams
Cook buckwheat groats one cup 5 grams
Dry oats 1/2 cup 4 grams
Air popped popcorn three cups 4 grams
Cooked millet one cup 2 grams
Dry rye flour 1/4 cup 7 grams
Dry teff, grain 1/4 cup 6 grams
Cooked quinoa one cup 5 grams
Dry wheat 1/4 cup 5 grams
Dry triticale, flour 1/4 cup 5 grams
Cooked wild rice one cup 3 grams
Cooked brown rice one cup 4 grams
Dry whole wheat flour 1/4 cup 4 grams
Cooked bulgur one cup 8 grams
Crackers, rye wafers one ounce 6 grams
Cooked whole wheat spaghetti one cup 6 grams
Sliced whole wheat bread 1 slice 2 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.

Food Portion Fiber Amount
Cooked peas (edible podded) one cup 5 grams
Cooked pigeon peas one cup 9 grams
Split and cooked peas one cup 16 grams
Cooked cow peas (blackeyes) one cup 11 grams
Frozen and green peas, green one cup 14 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

Food Portion Fiber Amount
Cooked turnip greens one cup 5 grams
Cooked mustard greens one cup 5 grams
Cooked collard greens one cup 5 grams
Cooked spinach one cup 4 grams
Cooked beet greens one cup 4 grams
Cooked Swiss chard one cup 4 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

Food Portion Fiber Amount
Pistachio nuts one ounce 3 grams
Almonds one ounce 4 grams
Cashews one ounce 1 gram
Walnuts one ounce 2 grams
Peanuts one ounce 2 grams
Pinon nuts one ounce 12 grams
Brazil nuts one ounce 2 grams
Sunflower seeds 1/4 cup 3 grams
Flaxseed one ounce 8 grams
Sesame seeds 1/4 cup 4 grams
Pumpkin seeds 1/2 cup 3 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.

Food Portion Fiber Amount
Cooked summer scallop squash one cup 5 grams
Cooked crookneck squash one cup 3 grams
Cooked hubbard squash one cup 7 grams
Cooked zucchini squash one cup 3 grams
Cooked spaghetti squash one cup 2 grams
Cooked acorn squash one cup 9 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!

Food Portion Fiber Amount
Raw kohlrabi one cup 5 grams
Cooked cauliflower one cup 5 grams
Cooked red cabbage one cup 4 grams
Cooked savoy cabbage one cup 4 grams
Cooked kale one cup 3 grams
Cooked brussels sprouts one cup 6 grams
Cooked broccoli one cup 5 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.

Food Portion Fiber Amount
Russet potato (both flesh & skin) one medium 4 grams
Red potato (both flesh & skin) one medium 3 grams
Sweet potato (both flesh & skin) one medium 4 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.

Food Portion Fiber Amount
Pear 1 medium 6 grams
Banana 1 medium 3 grams
Orange 1 medium 4 grams
dried prunes 1/2 cup 6 grams
Apple 1 medium 4 grams
Raisins Two ounces 2 grams
Dried figs 1/2 cup 8 grams
Dried peaches 1/4 cup 3 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.

Food Portion Fiber Amount
 Raw jicama one cup 6 grams
Cooked chayote fruit one cup 4 grams
Raw starfruit (carambola) one cup 4 grams
Raw Asian pear one fruit 4 grams
Cooked hearts of palm one cup 4 grams
Raw guava one cup 9 grams
Canned straw mushrooms one cup 5 grams
Raw abiyuch 1/2 cup 6 grams
Lotus root ten slices 4 grams
Raw persimmons one fruit 6 grams
Breadfruit one cup 11 grams
Raw avocado 1/2 fruit 9 grams
Frozen edamame one cup 6 grams
Sliced taro one cup 4 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.

Food Portion Fiber Amount
Fiber Rye, Wasa Crispbread two slices 4 grams
Wheat Bread one slice 5 grams
Flakes ‘N Fiber 1/2 cup 9 grams
Hot Cereal 1/3 cup 10 grams
Soy Milk + Fiber one cup 5 grams
Orange Juice one cup 3 grams
Yoplait Yogurt four ounces 5 grams
High Fiber Bar one bar 12 grams

Bottom line:

These are top 13 fiber-rich foods and fruits for constipation 2024. 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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