It is a form of carbohydrate that helps maintain our digestive systems healthy. Fibers are naturally found in plant-based foods that the body can’t digest. Unlike other carbohydrates, fiber doesn’t have the efficiency of breaking down into sugar molecules. There are mainly two types of Fiber; both are essential for digestion, health, and preventing diseases. They are Soluble Fiber and Insoluble Fibers.
Soluble Fiber
It joins with water to make a gel-like substance during digestion. It slows down digestion and helps in reducing blood sugar spikes and the risk of heart disease. Soluble fiber is found in barley, nuts, seeds, oat bran, beans, peas, lentils, and some fruits and vegetables.
Insoluble Fiber
It repels water and speeds up the passage of food through the stomach and intestine. As a result, it helps to maintain regularity and prevent constipation. It is found in whole grains, nuts, seeds, wheat bran, vegetables, and fruits.
Here are 15 foods listed High in Fiber that helps with Constipation
Apples
Apple is a highly nutritious fruit commonly eaten as salad and serves many health benefits. In addition, apples is one of the important foods that are high in fiber and water, which makes you fuller for long time aids in weight loss.
Fiber content: Raw apple (100 grams) provides 2.4 grams of Fiber.
Avocados
Avocado is a green, pear-shaped fruit loaded with healthy fats and Fiber. It is loaded with vitamin C, vitamin E, B vitamins, potassium, and magnesium. In addition, avocados is one of the foods high in Fiber can help in improving digestion, lowering cholesterol, and preventing cancer.
Fiber content: Raw avocado per 100 grams provides 6.7 grams of Fiber.
Almonds
Almonds are the world’s most famous tree nuts. They are highly nutritious and rich in nutrients, including healthy fats, fibers, vitamin E, magnesium, and manganese. Walnuts and pistachios are other nuts that are high in Fiber that helps constipation.
Fiber content: Almonds per 100 grams provide 13.3 grams of Fiber
Berries
Berries are tiny, soft, round, pulpy edible fruits. It is one of the healthiest food sources, available in many varieties and colors. In addition, berries are an excellent source of Fiber; hence they increase feelings of fullness and reduce appetite.
Fiber content in Berries : Blackberries (100g) provide 2.4 grams of Fiber Strawberries (100g) provides 2.0 grams of Fiber Raspberries (100g) provide 6.5 grams of Fiber Blueberries (100g) provide 2.4 grams of Fiber
Broccoli
Broccoli, a cruciferous green vegetable, is the most nutritious food on the planet that are high in fiber that helps constipation. It contains vitamin C, B vitamins, vitamin K, iron, potassium, and manganese. In addition, broccoli high in fiber and antioxidants may support healthy bowel function and digestive health.
Fiber content: Broccoli per 100 grams provides 2.6 grams of Fiber
Brussels Sprouts
Cruciferous vegetables high in fiber, vitamins, and minerals but low in calories. It can promote regularity and support digestive health. Brussels sprouts are widely enjoyed as roasted with apples and bacon.
Fiber content: Raw Brussels sprouts per 100 grams provide 3.7 grams of Fiber.
Bananas
Bananas are the world’s most popular fruits that are incredibly delicious and healthy foods rich in fiber that helps constipation. This nutritious food comes in many varieties and colors. Bananas are rich in dietary fibers such as pectin and resistant starch, which improves digestive health. In addition, it contains a sufficient amount of vitamin C, vitamin B6, and potassium.
Fiber content: Medium-sized banana (100 grams) provides 2.6 grams of Fiber
Chickpeas
Another legume packed with nutrients such as protein, folate, manganese, copper, and iron. Chickpeas also remain a great source of fiber and protein. Hence it helps in reducing blood sugar and improves gut health. In addition, chickpeas are the base of hummus, so enjoy as a spread on bread or salad.
Fiber content: Cooked chickpeas (100 grams) provide 7.6 grams of Fiber
Lentils
A good source of fibers and protein helps with constipation. Lentils are loaded with healthy nutrients such as B vitamins, iron, potassium, magnesium, and zinc. In addition, lentils high in Fiber support regular bowel movements and the growth of healthy gut bacteria.
Fiber content: 1 cup of cooked lentils (100 grams) provides 7.3 grams of Fiber
Kidney beans
The most commonly consumed legumes with plant-based protein and nutrients. This plant-based food source is also high in Fiber. Hence it reduces blood sugar levels by slowing down the absorption of sugar into the blood.
Fiber content: Cooked beans (100 grams) provide 6.8 grams of Fiber
Oats
Oats are the world’s healthiest wholegrain food. It is a great source of powerful soluble Fiber called beta-gluten, which benefits cholesterol levels, blood sugar, and helps with constipation. As a result, oats are the most popular breakfast idea today.
Fiber content: Raw Oats (100 grams) provide 10.1 grams of Fiber.
Chia seeds
Chia seeds are tiny black seeds high in fiber and omega-3 fatty acids. It also contains high-quality protein and several essential minerals and antioxidants. Chia seeds are mostly add as a topping on salads or made into pudding.
Fiber content: Dried Chia seeds per 100 grams provide 34.4 grams of Fiber.
Popcorn
Popcorn, also called the king of snack foods, is the best choice to increase fiber intake and this fiber rich foods helps with constipation too. It’s a wholegrain food, naturally high in several essential nutrients. In addition, popcorn is extremely high in Fiber; hence it helps with weight loss and improves digestive health.
Fiber content: Air-popped popcorn (100 grams) provides 14.4 grams of Fiber.
Pears
Pears are highly nutritious sweet, bell-shaped fruits that can be eaten crisp or soft. It comes in different varieties that are rich in vitamin C, folate, copper, and potassium. In addition, it also remains one of the popular food lists high in Fiber.
Fiber content: Medium-sized, raw pear (100g) provides 3.1 grams of Fiber.
Potatoes
Potatoes are underground tubers, which remain a good source of vitamins and minerals such as vitamin C and potassium. In addition, sweet potatoes, red potatoes, and even plain white potatoes are all excellent sources of Fiber.
Fiber content: Boiled sweet potato (100 grams) provides 2.5 grams of Fiber
