Hi, I’m Alyssa! AKA, The PCOS Nutritionist Alyssa!
I’m a Registered Dietitian dedicated to helping you eliminate your PCOS symptoms with sustainable and realistic nutrition changes.
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High Fiber Foods Chart For Constipation + Diet Plan (PDF)
If you struggle with constipation, you’ll want to get this High Fiber Foods Chart For Constipation hung up on your fridge stat!
Constipation is miserable, sometimes painful, and can really impact your quality of life. As a registered dietitian, helping people manage constipation is something I’m well versed in.
In this blog post, I’m going to dive into causes of constipation and how you can alleviate constipation using diet and lifestyle changes. I’m also going to provide you with a high fiber foods chart for constipation too, as well as a downloadable PDF you can hang on your fridge!
This post may contain affiliate links for your convenience. This means that if you click on a link and make a purchase, I may receive a small commission at no additional cost to you.
What Causes Constipation?
Constipation is a medical condition in which you have (1):
- Less than three bowel movements per week
- Stools that are hard, dry, or lumpy
- Stools that are difficult or painful to pass
- A feeling that not all stool has passed
Constipation is actually pretty common in the United States. In fact, it affects approximately 16 out of every 100 adults. It’s even more common in the older population, with about one third of adults over the age of 60 experiencing symptoms of constipation (2).
There are several factors that can be causing or contributing to constipation. These are some of the most common causes of constipation:
- Low fiber diet. Most Americans don’t get enough fiber, which can contribute to constipation. Much more on this topic to come!
- Dehydration. Fluids keep your GI tract lubricated and everything moving through. They also help to soften stools. When you’re dehydrated, it can cause hard stools, slow motility, and/or constipation.
- Sedentary lifestyle. Not moving your body can cause things in your GI tract to slow down, which may contribute to constipation.
- Medications. Constipation is a common side effect of certain medications such as antidepressants, pain medications such as opioids, antacids such as Tums, and iron supplements.
- Pregnancy. Hormonal changes that naturally happen during pregnancy can cause constipation.
- Suboptimal gut health. An imbalance in your gut microbiome (aka your gut bacteria’s ecosystem) can cause a whole slew of digestive problems such as constipation, diarrhea, bloating, or abdominal cramping.
- Certain medical conditions. Constipation is commonly seen in certain medical conditions such as irritable bowel syndrome (IBS), depression, thyroid disease, Parkinson’s disease, and diabetes.
Alright, let’s talk about what you can do to get some constipation relief!
What is Fiber?
Dietary fiber is a nondigestible type of carbohydrate that is found in plant foods. Some people refer to fiber as roughage or bulk. It passes through the digestive system relatively slowly, usually giving a longer lasting feeling of fullness. Fiber is typically found in foods like grains, fruits, vegetables, legumes, nuts, and seeds.
Types of Fiber
Fiber is commonly classified into one of two categories: soluble fiber or insoluble fiber. Most foods have a combination of these two fibers in varying amounts. Both soluble and insoluble fibers are necessary for overall health and wellbeing.
Let’s take a closer look at each of these types of fiber.
Soluble Fiber
This type of fiber is soluble, meaning it dissolves in water. In your digestive tract, soluble fiber soaks up water kind of like a sponge to form a gel-like material that slows digestion down. The sticky gel-like substance adds bulk to your stool, which can be particularly helpful for those who struggle with diarrhea or loose stools.
Soluble fiber also acts kind of like a broom to grab a hold of and sweep out things like excess estrogen and cholesterol. Soluble can lower cholesterol levels, blood glucose levels (aka blood sugar levels), and body weight (3, 4).
Oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium are great sources of soluble fiber.
Additionally, there is something called prebiotics, which are usually types of soluble fibers. Prebiotics, sometimes called prebiotic fibers, act as food sources for the beneficial bacteria in our gut.
Prebiotics may also be particularly advantageous in the treatment of chronic constipation (5). Jerusalem artichokes, bananas, garlic, onions, leeks, chicory root, and oats are good sources of prebiotic fibers.
If you’re looking for a multivitamin that also contains a whopping 6 grams of fiber, including some prebiotic fiber, you should check out Grüns Daily Gummies. I have a full review of them here: Grüns Daily Gummies: A Dietitian’s Honest Review.
Insoluble Fiber
This type of fiber is not soluble, meaning it does not dissolve in water. Insoluble fiber adds bulk to your stool, making it easier and less straining to pass.
It also speeds up transit time of foods through the stomach and intestines. I like to think of insoluble fiber like a bulldozer plowing its way through your digestive system. This type of fiber may be particularly helpful for those who struggle with constipation regularly.
Whole wheat, nuts, beans, kiwis, avocados, and vegetables are good sources of insoluble fiber.
The amount of soluble and insoluble fiber varies in different plant foods. To receive the greatest health benefit, focus on eating a wide variety of high-fiber foods.
The Fiber, Constipation, & Gut Health Link
A high-fiber diet is an integral piece for managing chronic constipation. Including both soluble and insoluble fiber sources in your diet can help to improve your digestive health.
Fiber helps constipation by:
- Adding bulk to your stool to improve consistency and make formed bowel movements
- Increasing the frequency of bowel movements
- Adjusting the rate of digestion and how quickly food moves through your digestive system
- Promoting a nurturing environment in your gut microbiome for healthy gut bacteria to thrive and flourish
We often think of fiber as something that “keeps us regular”…but let’s also move on to discuss some other health benefits of fiber.
Fiber: Health Benefits Beyond Constipation Relief
Fiber can certainly help to “keep you regular”, but it has also been well researched to have a lot of other health benefits too. Here’s a couple of the impressive benefits fiber can do:
- Promote a diverse gut microbiome
- Improve blood sugar levels
- Aid in weight loss and weight maintenance
- Increase satiety and fullness from meals
- Lower cholesterol levels
- Decrease inflammation
- Improves hormone health
- Reduce your risk for type 2 diabetes, cardiovascular disease, and certain cancers
Pretty impressive, right?!
How Much Fiber Should You Eat For Constipation?
Alright, now that we’ve talked about all the impressive benefits of fiber, how much fiber should you actually be eating?
The USDA’s Dietary Guidelines for Americans recommends that adults eat 14 grams of fiber per 1000 calories of food. That typically equates to a daily fiber goal of 25 grams of fiber per day for women and 38 grams of fiber for men.
On average, the daily fiber intake of American adults is 10 to 15 grams of fiber per day, which is far short of the recommendations.
Ultimately though, this is a general recommendation and the amount of fiber that you should eat may be different. Talk to your medical doctor or registered dietitian to see how many grams of fiber you should be aiming for each day.
Tips for Adding Fiber To Your Diet
If your typical diet doesn’t include plenty of fiber right now, you may want to consider some of these steps to add some high fiber foods into your diet.
It’s generally best to get most (or all) of your fiber from whole food sources rather than fiber supplements like Benefiber or Metamucil. Fiber supplements aren’t going to have the added health benefits that the actual food would have. For example, one cup of raw raspberries has 8 grams of fiber, but it also has essential nutrients such as vitamin C, vitamin K, and manganese.
When you start to include more fiber into your diet, do it slowly. You don’t want to jump from typically having 10 to 15 grams of dietary fiber per day to eating over 30 grams of fiber every day. Trust me, it’s not a good idea.
As you increase your fiber intake, you should also make sure you drink plenty of liquids, particularly plenty of water. Drinking enough water will help to keep your stools soft and easy to pass without straining. It will also help to keep things moving through your digestive system.
You may experience some slight digestive discomfort as you increase your fiber intake. This is usually short-term as your body adjusts to eating a higher fiber diet. Talk to your healthcare provider if you continue to experience constipation and digestive discomfort.
High-Fiber Foods Chart For Constipation
Click here to get a free PDF copy of these high-fiber food charts straight to your email inbox. Bring it to the grocery store or hang it on your fridge as a reminder!
This high-fiber foods chart for constipation is a great resource to reference as you’re transitioning to a high fiber diet.
Fruits that are high fiber:
- Apples: 4 grams of fiber per medium-sized apple
- Avocado: 7 grams of fiber per 1/2 of a medium avocado
- Blackberries: 8 grams per cup
- Kiwis: 4 grams per 2 kiwis
- Pear: 6 grams per medium-sized pear
- Persimmon: 6 grams per 1 fruit
- Raspberries: 8 grams per cup
Vegetables that are high fiber:
- Acorn squash (cooked): 9 grams per cup
- Artichoke: 9 grams per 1 large artichoke
- Brussels sprouts (cooked): 4 grams per cup
- Carrots: 4 grams per cup
- Corn: 4 grams per cup
- Peas: 8 grams per cup
- Potatoes (white potatoes or sweet potatoes): 4 grams per medium potato
- Pumpkin: 7 grams per cup of canned pumpkin
Legumes that are high fiber:
- Black beans: 7 grams per 1/2 cup
- Chickpeas: 6 grams per 1/2 cup
- Lentils: 8 grams per 1/2 cup
- Navy beans: 9 grams per 1/2 cup
- Edamame: 8 grams per 1 cup
Grains that are high fiber:
- Amaranth (uncooked): 3 grams per 1/4 cup
- Barley (cooked): 6 grams per 1 cup
- Farro: 10 grams per 1/2 cup
- Oats (uncooked): 4 grams per 1/2 cup
- Quinoa (cooked): 5 grams per 1 cup
- Whole wheat pasta (cooked): 6 grams per 1 cup
- Whole wheat bread (varies): 5 grams per 1 slice
Nuts and seeds that are high fiber:
- Almonds: 5 grams per 1/4 cup
- Chestnuts: 4 grams per 10 kernels
- Pecans: 3 grams per 1/4 cup
- Pistachios: 3 grams in 1/4 cup
- Chia seeds: 10 grams per 2 tablespoons
- Flaxseeds (ground): 4 grams per 2 tbsp
- Pumpkin Seeds: 3 grams per 1/4 cup
Sample High Fiber Diet Plan
If you’re wondering how to actually apply this info to your real life, this sample diet plan can give you an idea:
- Breakfast: High Protein Overnight Oats (8 grams)
- Lunch: Fall Kale Salad with Butternut Squash & Apples (9 grams)
- Dinner: Baked Feta Pasta with Chicken (10 grams)
- Snack – Greek Yogurt Chia Pudding (8 grams)
If you’re looking for a more done-for-you approach, this 3 Week High Fiber Meal Plan is for you! It includes 3 weeks worth of high fiber meals and snacks to get you feeling your best. You’ll get high fiber recipes, weekly grocery lists, product recommendations, and meal prep tips. Grab your copy of a 3 Week High Fiber Meal Plan here.
High Fiber Recipes
Want some additional high fiber recipes to insert into your own high fiber meal plan? I’ve got you.
High-Fiber Breakfast Recipes
- Make Ahead Baked Oats
- Carrot Cake Smoothie
- Peanut Butter Banana Oat Cups
- Peachy Pineapple Fiber Smoothie
- Mango Kefir Smoothie
High Fiber Lunch & Dinner Recipes
- Sweetgreen Crispy Rice Bowl (Healthy Copycat Recipe)
- PB Avocado Smoothie (13 grams of fiber!)
- Triple Berry Oat Tropical Smoothie (15 grams of fiber!)
- Pumpkin Pie Smoothie
High Fiber Snack Recipes
FAQs
What foods have the most fiber for constipation?
Fruits, vegetables, whole grains, legumes, nuts, and seeds are the foods that have the most fiber for constipation.
Berries, kiwis, pears, persimmons, apples, avocados and pomegranate are high fiber fruits.
Potatoes, corn, peas, acorn squash, pumpkin, and cruciferous vegetables are high fiber vegetables.
Beans, chickpeas, lentils, edamame, and peanuts are high fiber legumes.
Whole grain pasta, quinoa, oats, farro, amaranth, and whole grain breads are high fiber grains.
Almonds, peanuts, pecans, chia seeds, flaxseeds, and pumpkin seeds are high fiber nuts and seeds.
What is the best fiber to take for constipation?
The best fiber to take for constipation is insoluble fiber, such as a psyllium husk supplement. Insoluble fiber is also found in food sources such as whole wheat, potatoes, oats, and green beans.
What foods help immediately with constipation?
Foods that can help immediately with constipation are prunes, prune juice, pear juice, apple juice, and hot beverages especially caffeinated ones like coffee and teas.
What foods are natural laxatives?
Prunes, pears, apples, kiwis, beans, chia seeds, flaxseeds, and hot beverages are considered to be foods with a natural laxative effect by many people.
The Bottom Line
Most people will experience occasional constipation at some point in their lives. When constipation becomes chronic, it can negatively impact your quality of life.
Your diet, physical activity level, health history, medication usage, and gut health are all things that can impact constipation.
A high fiber diet can be one of the most effective ways to alleviate constipation now and also prevent it going forward. Whole grains, fruits, vegetables, and legumes are high fiber food sources.
Click here to get the full high-fiber foods chart for constipation PDF straight to your inbox.
