It’s no fun when you have to rush to the bathroom every 20 minutes, and it gets even worse when you sit down on the toilet and nothing happens (also known as constipation). If you’re suffering from chronic constipation, there are plenty of short-term solutions you can use, but if you’re looking for long-term relief, you may want to look into making some dietary changes. The following list of high fiber foods for constipation contains foods that are not only tasty but also incredibly effective at relieving constipation naturally.
Oatmeal:
Fiber is one of those things we know our body needs, but many people don’t get enough of it. Oatmeal is a natural remedy for constipation because of its high fiber content and can help promote regularity in even some of the most stubborn digestive systems. If you’re not a fan of oatmeal or want to try something new, opt for whole-wheat breads, whole-grain cereals, legumes and prunes which are also very effective at alleviating constipation.
Broccoli:
Broccoli contains a type of fiber called beta-glucan, which helps speed up digestion and reduce constipation. Like many fiber foods, broccoli is also full of nutrients like Vitamin C and folate. You can steam or blanch broccoli, or even eat it raw in salads or stir fries! Not only does eating raw save time, but it actually boosts your body’s ability to absorb nutrients from food.
Water:
Drinking enough water each day will keep your digestive system moving smoothly, while also hydrating your body. Aim to drink 1/2 of your body weight in ounces per day (e.g., 150 lbs = 75 oz)
Raisins:
For thousands of years, people have been using raisins as natural remedies for constipation. The high fiber content in raisins (3 grams per half-cup) is thought to help increase stool frequency and bulk, helping you to move things along. Just make sure to eat them slowly and chew them well before swallowing—if you wolf down too many at once, they’ll get stuck in your throat!
Apples:
Apples are not only a tasty snack, but they can also help to relieve constipation. Apples are rich in fiber, and fiber works to soften stools and make them easier to pass. Regular consumption of apples can provide relief from constipation as well as help maintain regularity in your bowel movements. Keep in mind that because apples have some natural sugars, consuming too many (even when trying to fix constipation) can lead to bloating and diarrhea. So be sure not to overdo it!
Peas:
If you are suffering from constipation, start by trying foods that contain a lot of fiber. One such food is peas. The soft texture and sweet taste of green peas makes them perfect to eat as a meal or an addition to your other favorite dishes. Apart from being loaded with fiber, peas are rich in essential vitamins and minerals that make it one of your best allies when it comes to treating constipation. You can have green peas cooked in different ways like steamed, boiled or blended into salads.
Nuts:
A handful of nuts every day is a healthy addition to anyone’s diet. Nuts are packed with fiber, protein, and healthy fats that promote health and support weight loss efforts. Research shows that those who include nuts in their diets tend to be slimmer than those who don’t. The fiber content helps keep you feeling full longer, so you won’t have cravings later on.
Beans:
It’s hard to talk about fiber foods for constipation without talking about beans. Beans are high in fiber, help regulate blood sugar levels, and are packed with essential vitamins and minerals like calcium and iron.