Every now and then, we could use a little help to get things moving. Constipation is a common problem, and you should see your doctor if you’re constipated for more than a few weeks or have symptoms that concern you.
Some serious medical conditions can cause chronic constipation, but you can often manage your constipation symptoms by eating high-fiber foods, which you can find on your grocer’s shelves.
What Is Fiber?
Dietary fiber refers to the edible parts of plants or carbohydrates that your body can’t digest. Fiber is in all plant foods, including fruits, vegetables, grains, nuts, seeds, and legumes (beans and peas). You can also find a form of fiber called chitin in the shells of crustaceans such as crab, lobster, and shrimp.
Soluble vs. Insoluble Fiber
Soluble fiber dissolves in water, creating a gel-like substance in your stomach and colon. It slows down digestion and helps lower cholesterol. Sources of soluble fiber include oats, kidney beans, Brussels sprouts, and pears.
Insoluble fiber doesn’t break down as it passes through the digestive system. It comes out of the body in much the same form as it goes in. Sources of insoluble fiber include leafy greens, nuts, popcorn, and dried fruit.
Foods can contain both soluble and insoluble fiber.
Which type of fiber is better for constipation?
“Both soluble and insoluble fiber play important roles in digestive health, and a combination of both can support regular bowel habits,” says Deanna Dahlinger, registered dietitian nutritionist for Cylinder Health in Chicago.
Insoluble fiber bulks up your stool and draws water into it, Dahlinger says, making your bowel movements softer and easier to pass. This helps prevent and relieve constipation by reducing the time it takes for food to move through your intestines.
But fiber alone can’t undo constipation. “Even if you’re meeting the recommended fiber intake (25 grams per day for women and 38 grams per day for men), fiber alone may not be effective without adequate hydration,” she says. “Fiber absorbs water in the digestive tract, and without enough fluid, it can have the opposite effect, making stools harder and more difficult to pass.”
Best High-Fiber Foods for Constipation
If you’re wondering what foods can help get things moving, there are many options. Here’s a quick list of high-fiber foods for constipation:
High-fiber vegetables
- Broccoli
- Brussels sprouts
- Cabbage
- Sweet potatoes
- Yams
- Leafy greens such as spinach, lettuce, kale, and collards
High-fiber snacks
- Granola
- Nuts
- Popcorn
- Seeds
- Trail mix
Fruits that are high in fiber
- Apples
- Blueberries
- Strawberries
- Blackberries
Protein sources with lots of fiber
- Almonds
- Lentils
- Black beans
- Pinto beans
- Kidney beans
- Chickpeas
- Chia seeds
High-Fiber Foods Chart for Constipation
| High-Fiber Foods | Serving Size | Fiber Content in Grams |
|---|---|---|
| Ready-to-eat cereal, high-fiber, unsweetened | 1/2 cup | 14 g |
| Lima beans (white), cooked | 1 cup | 13.2 g |
| Artichoke (cooked) | 1 cup | 9.6 g |
| Green peas (cooked) | 1 cup | 9.2 g |
| Raspberries | 1 cup | 8 g |
| Lentils (cooked) | 1/2 cup | 7.8 g |
| Blackberries | 1 cup | 7.6 g |
| Ready-to-eat cereal, wheat, shredded | 1/2 cup | 7.5 g |
| Sweet potato (cooked) | 1 cup | 6.3 g |
| Kale (cooked) | 1 cup | 4.7 g |
Daily Fiber Intake
According to the U.S. Department of Agriculture's Dietary Guidelines for Americans, 2020-2025, more than 90% of women and 97% of men don't meet the recommended daily intake for dietary fiber. Women aged 31-50 should aim for 25 grams of fiber daily, while men in the same age group should get 31 grams. Women older than 51 need about 22 grams daily, and men over 51 need 28 grams daily.
The guidelines recommend adults eat between two and four cups of vegetables and 1.5-2.5 cups of fruit daily, depending on the total number of calories they need. If you get stomach cramps or gas when increasing your fiber, change your diet gradually and have more fluids to ease your discomfort.
Prunes for Constipation
Prunes (dried plums) contain sorbitol, which has a natural, laxative effect in the body. Prunes are also high in disease-fighting antioxidants and have both insoluble and soluble fiber. A quarter cup of dried prunes contains about 3 grams of fiber.
Don’t like the taste of prunes? Try prune juice. Studies show that drinking prune juice for constipation can also offer symptom relief.
Fiber Supplements for Constipation
It’s best to get fiber from food. But if you can’t eat enough fruits and vegetables to ease your constipation, try foods that contain psyllium seed husk, bran, and methylcellulose. If that’s still not working, then opt for fiber supplements. Examples include psyllium husk, methylcellulose, wheat dextrin, and calcium polycarbophil.
Psyllium husk
Psyllium is a seed found in India — psyllium husk, the outer layer, is a soluble fiber. To use psyllium husk for constipation, add it to food or mix it with water and drink it. You can find it in the store under common brand names such as GenFiber and Metamucil.
Methylcellulose
Methylcellulose is another fiber supplement for constipation. It bulks up your stool, making it easier to pass. You can buy methylcellulose in the store under the brand names Citrucel or Fiber Therapy. You can mix it with milk or water and drink.
Calcium polycarbophil
This fiber supplement for constipation goes by the brand names FiberCon and Equalactin. It works by both firming and softening stool.
Acacia gum
Acacia gum comes from the dried, powdered tree sap of the Acacia tree in Africa. It’s also called gum arabic or gum acacia. According to one study, acacia gum greatly improved constipation symptoms for patients with irritable bowel syndrome (IBS). You can buy it in the store or online as a powder.
When Fiber Doesn't Help
A high-fiber diet can treat chronic constipation for many people. But those who have slow transit or pelvic floor dysfunction may respond well to increased dietary fiber. If you have a change in frequency of bowel movements and develop acute constipation, talk to your doctor. The constipation could be a result of an underlying medical condition.
Takeaways
Fiber is a carbohydrate found in plants that your body can’t digest. It’s often the first line of defense against constipation. There are two types of fiber: soluble and insoluble. You need both types to keep your digestive system working properly.
High-fiber foods for constipation include whole grains, vegetables, nuts, oats, beans, apples, and carrots. You can also get your fiber through fiber supplements.
Fiber Foods for Constipation FAQs
What foods help immediately with constipation?
Foods that are high in fiber can help with constipation. Some good high-fiber food options include beans (black, kidney, pinto), raspberries, pears, blueberries, broccoli, carrots, and whole grains such as oats, wheat, and brown rice.
What food moves bowels fast?
If you really want to get things moving fast, try eating dried prunes. Prunes are high in fiber and contain sorbitol, a natural laxative. If you don’t like prunes, you can also drink prune juice. It contains more sorbitol and fiber than dried prunes. Studies also show that prunes relieve constipation even better than psyllium. A separate study found that eating two kiwifruits each day helps ease constipation at least as well as psyllium.
Are bananas good for constipation?
It depends. Because of their high starch content, bananas are part of the BRAT diet that doctors recommend to firm up your stool when you have diarrhea. But they also contain inulin, a fiber that stimulates the gut and can help keep you regular. Ripe bananas also contain both soluble and insoluble fiber, which may help with constipation if you drink water after eating them.
