High-Fiber Foods Chart for Constipation and Gut Health

Constipation is a common gut problem that millions of people around the world have. Increasing the amount of fiber you eat is one of the best ways to avoid and treat constipation.

Fiber in food gives stools more bulk, which makes them easier to move through the digestive system. This piece provides a high-fiber foods chart for constipation along with natural ways to improve your digestive health.

Types of Dietary Fiber

There are two main types of fibre, and both are very important for digestion:

• Soluble Fiber: Soluble fibre turns into a gel-like material when mixed with water. It helps make stools softer and keeps bowel movements regular.
• Insoluble Fiber: Insoluble fibre doesn’t break in water and makes stools bulkier, which helps you go to the toilet regularly.

What Are The Causes of Constipation?

There are many things that can cause constipation, such as bad eating habits, unhealthy living choices, medical conditions, and medicines. Here are a few common reasons:

Low Fiber Intake

Fiber-rich foods like fruits, veggies, and whole grains can help your body digest food more slowly and make stools hard and hard to pass.

Inadequate Water Intake

When you’re dehydrated, your stools get dry and hard, which makes going to the toilet harder.

Lack of Physical Activity

Being less active slows down the digestive system, which can lead to constipation, especially in older people.

Ignoring the Urge to Go

If you put off going to the toilet, your stools may get harder and harder to pass over time.

Excessive Dairy Consumption

Some people get constipated when they eat too much cheese, milk, or other dairy products.

Stress and worry

Emotional worry can hurt the health of your gut, making processing slower and making you constipated.

Certain Medications

Opioids, antidepressants, antacids with calcium or aluminum, and iron pills are just some of the drugs that can make you constipated

Health Problems

Some health problems, like irritable bowel syndrome (IBS), hypothyroidism, diabetes, Parkinson’s disease, and a clogged gut, can make it hard to go to the toilet.

Changes in hormones

Due to changes in progesterone and osteogeny levels, pregnancy, menopause, and hormonal issues can make it take longer to go to the toilet.

Aging

People get constipated more often as they get older because their metabolism and gut movements slow down. If you still have constipation after making changes to your food and habits, it could be a sign of a deeper health problem that needs medical care.

High-Fiber Foods Chart for Constipation

Here is a high-fiber foods chart for constipation with categories that lists high-fiber foods that can help with constipation.

Fruits

Food	Fiber Content (per 100g)
Raspberries	6.5g
Pears (with skin)	3.1g
Apples (with skin)	2.4g
Bananas	2.6g
Oranges	2.4g
Prunes (dried plums)	7.1g
Figs (dried)	9.8g

Vegetables

Food	Fiber Content (per 100g)
Broccoli	2.6g
Carrots	2.8g
Spinach	2.2g
Sweet Potatoes	3.0g
Green Peas	5.1g
Brussels Sprouts	3.8g

Whole Grains & Cereals

Food	Fiber Content (per 100g)
Oats (rolled)	10.6g
Brown Rice	1.8g
Quinoa	2.8g
Whole Wheat Bread	6.0g
Barley	3.8g
Bran Cereal	14.0g

Legumes & Nuts

Food	Fiber Content (per 100g)
Lentils (cooked)	7.9g
Black Beans	8.7g
Chickpeas	7.6g
Almonds	12.5g
Chia Seeds	34.4g
Flaxseeds	27.3g

Foods to Avoid During Constipation

• Processed foods and foods low in fibre
• Foods Made with Milk
• Red meat foods that are high in sugar or artificial sweeteners
• Alcoholic and caffeinated drinks (in large amounts)
• Fast food and frozen foods

Additional Tips for Relieving Constipation

Eating foods high in fibre is important, but making other changes to your lifestyle can also help your gut and keep you from getting constipated.

• Take in more water: Fibre soaks up water to make stools softer, so it’s important to drink plenty of water. Try to drink eight to ten glasses of water every day.
• Exercise Regularly: Being active makes the digestive system work harder, which lowers the risk of constipation. A daily 30-minute walk can help.
• Avoid Processed Foods: High-processed foods don’t have much fibre and can make you constipated. Limit how much white bread, sweets, and fast food you eat.
• Include Probiotics: Foods that are high in probiotics, like yoghurt, kefir, and fermented veggies, help keep your gut healthy and make it easier to go to the toilet regularly.
• Maintain a Routine: Setting regular times for meals and trips to the toilet can help your body get used to having regular bowel movements.

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In conclusion

One of the best natural ways to get rid of constipation is to eat a lot of fibre. You can improve your gut health and keep your bowel movements normal by eating the high-fiber foods above and making other healthy choices. If your constipation doesn’t go away after changing what you eat, you should see a doctor for more tests.