High-fiber foods chart for constipation

Eating foods that are high in fiber, like certain fruits and vegetables, may help relieve constipation. These foods may soften, accelerate, and increase your stool frequency.

Constipation can be painful and uncomfortable and may happen to anyone.

Nearly 16 in 100 adults in the United States experiences constipation, which may have symptoms like:

• passing stools less than three times per week
• straining, lumpy, or hard stools
• feeling blocked
• being unable to pass a stool

Increasing your dietary fiber intake may be a natural and effective remedy to help relieve your symptoms of constipation.

Prunes

Dried plums, known as prunes, are widely used as a natural remedy for constipation.

One 1/4 cup (40-gram) serving contains nearly three grams of fiber.

The insoluble fiber in prunes, known as cellulose, may increase the amount of water in the stool, which can add bulk.

Meanwhile, the soluble fiber in prunes is fermented in the colon to produce short-chain fatty acids, which might also increase stool weight. Source.

Prunes contain sorbitol, which is a sugar alcohol that’s not well absorbed by the body. It may help pull water into the colon and cause a laxative effect in a small number of people.

A 2011 study by Trusted Source in 40 people with chronic constipation found that eating 3.5 ounces (100 grams) of prunes per day significantly improved stool frequency and consistency compared with psyllium treatment, a type of dietary fiber.

Prunes can be enjoyed on their own or added to foods like salads, smoothies, and baked goods.

Apples

Apples are rich in fiber. One medium apple with the skin on (about 200 grams) contains 4.8 grams of fiber.

Apples contain pectin, which may have many benefitsTrusted Source, such as:

• increasing stool frequency
• decreasing stool hardness and duration
• reducing the need for laxatives

Apples are an easy way to boost the fiber content of your diet and alleviate constipation. You can eat them whole on their own or slice them up to add to salads or baked goods.

PearsOne medium-sized pear (178 grams) contains 5.5 gramsTrusted Source of fiber.

Pears are high in sorbitol and fructose, which may have laxative properties. Fructose is a type of sugar that slowly gets absorbed because your liver metabolizes the bulk of it.

This means that unabsorbed fructose may bring water into your intestines and loosen up. upTrusted Source your stools.

That said, more research is needed to confirm these benefits.

You can add pears to your diet in a variety of ways. They’re great raw or cooked in salads, savory dishes, and baked goods.

Kiwi

Kiwis are a great source of fiber that can be eaten on their own or make a great addition to fruit salads and smoothies.

One kiwi (75 grams) contains about 2.3 grams of fiber.

Kiwis have metabolic, immune, and digestive benefits.

They may help relieve constipationTrusted Source by:

• improving stool consistency
• decreasing stool duration
• decreasing abdominal pain, strain, and discomfort

This may also be due to the enzyme actinidin, which might have positive effects on gut motility and bowel habits.

Figs

One 1/2 cup (50 grams) serving of dried figs contains 7.3 gramsTrusted Source of fiber.

One study, Trusted Source, in 40 people with constipation found that taking 10.6 ounces (300 grams) of fig paste per day for 16 weeks helped speed colonic transit, improve stool consistency, and alleviate stomach discomfort.

Figs are a delicious snack on their own. They also pair well with sweet and savory dishes, like cheese, meat, and baked goods.

Citrus fruits

Citrus fruits like oranges, grapefruits, and mandarins are refreshing snacks and good sources of fiber.

One orange (154 grams) contains 3.7 grams of fiber, while one grapefruit (308 grams) has nearly five grams of fiber.

Citrus fruit peels are rich in pectin, which may help accelerate colonic transit time and reduce constipation.

Citrus fruits also contain a flavanol called naringenin. Studies with mice suggest that this may have laxative effectsTrusted Source. However, more research with humans is needed to confirm these benefits.

To get the maximum amount of fiber and vitamin C, eat citrus fruits fresh.

Oranges and mandarins are great snack foods, and grapefruit goes well in a salad or cut in half for breakfast.

Spinach and other greens

Greens like spinach, Brussels sprouts, and broccoli are full of fiber, vitamins, and minerals.

These greens might help add bulk and weight to stools, which makes them easier to pass through the gut.

One cup (180 grams) of cooked spinach contains 4.3 grams of fiber.

Spinach can be added to a quiche, pie, or soup. Baby spinach or tender greens could also be added raw to salads or sandwiches, too.

Brussels sprouts are also super healthy, with just five nodes containing 3.5 grams of fiber.

They can be boiled, steamed, grilled, or roasted and enjoyed hot or cold.

Meanwhile, broccoli contains 2.4 grams of fiber in just one cup (91 grams).

It can be cooked and added to soups and stews, as well as eaten raw in salads or as a snack.

Jerusalem artichoke and chicory

Jerusalem artichoke and chicory belong to the sunflower family and are important sources of inulinTrusted Source, a type of soluble fiber.

Inulin is a prebiotic, which means it helps stimulate the growth of bacteria in the gut, promoting digestive health.

A study by Trusted Source in 44 healthy adults with constipation suggests that taking 0.4 ounces (12 grams) of inulin from chicory per day may increase stool frequency and softness.

Additionally, prebiotics have been found to increase stool frequency and improve stool consistency in people with constipation.

Despite their name, Jerusalem artichokes are not a type of artichoke. They have a nutty flavor and are found in most supermarkets. They’re great roasted, steamed, or mashed.

Chicory root is not commonly found in supermarkets but has become a popular coffee alternative in its ground form.

Artichoke

Artichokes may have a prebiotic effect, which may:

• promote good gut health and regularity
• increase stool frequencyTrusted Source
• improve stool consistency

Prebiotics are indigestible carbohydrates that feed the beneficial bacteria in your gut, known as probiotics. Prebiotics help increase the number of probiotics and protect against the growth of harmful bacteria.

A 2010 study by Trusted Source found that people who ate 10 grams of fiber extracted from artichokes every day for three weeks had greater numbers of beneficial Bifidobacteria and Lactobacilli bacteria. The researchers also found that levels of harmful bacteria in the gut decreased.

One medium raw artichoke (128 grams) also contains 6.9 grams of fiber.

You can find artichokes both fresh and jarred. They’re great roasted or in tarts, creamy dips, and salads.

Rhubarb

Rhubarb is a leafy plant that’s well known for its bowel-stimulating properties.

One cup (122 grams) of rhubarb contains 2.2 gramsTrusted Source of dietary fiber.

The plant contains a compound known as sennoside A, which may have a laxative effect. This compound works by decreasing levels of aquaporin 3Trusted Source (AQP3), a protein that regulates the movement of water in the intestines.

A lower level of AQP3 means less water is moved from the colon back into the bloodstream, leaving stools softer and promoting bowel movements.

Rhubarb is great in tarts, pies, and crumbles. Or, it can be added to oats for a fiber-rich breakfast.