Here are 37 high fiber fruits and vegetables for constipation relief that you can start adding to your diet right away! If you are finding it hard to have a bowel movement at least once a day, these high fiber foods will help you do just that. Make sure to save this post and even share it with anyone that is experiencing constipation.
Common Causes Of Constipation
Constipation can be caused by genetics but in most cases, it’s actually the side effect of your daily lifestyle and eating habits. Hormone deficiency can also cause constipation symptoms but it’s usually what we eat that messes up the balance in the gut. Studies also show that not exercising regularly can prevent regular bowel movements as well.
Other factors like how you sit on the toilet, stress, and weakened intestines can play an important role in how the colon is emptied. This is why I always recommend seeking professional help with any condition before trying to treat yourself, however, changing your diet is a healthy way to start finding relief from constipation.
Common Symptoms Of Constipation
Constipation basically means your poop is having a hard time coming out, and it can make your stomach feel pretty uncomfortable. When you are constipated, you might only go to the bathroom fewer than three times a week and when you finally do go, the poop is often hard, dry, and shaped like little pebble rocks.
You might have to push or strain really hard to get it out, and it can sometimes hurt or feel like your stomach didn’t get totally emptied. It is also common to feel super full, bloated, or like you have an uncomfortable ache in your belly until things start moving again.
How Do High Fiber Fruits & Veggies Help With Constipation?
High-fiber fruits and vegetables help relieve constipation by making your bowel movements softer, bulkier, and much easier to pass. They contain two types of fibers, soluble fiber, which acts like a sponge by soaking up water to keep your stool soft and smooth, and insoluble fiber, which acts like a broom to add bulk so your body can easily grip and push the waste along.
Together, both fibers speeds up your digestion and keeps everything moving naturally, preventing your stool from getting stuck, dry, or painfully hard.
However, when eating high-fiber fruits and vegetables, you should aim to drink roughly 8 to 10 glasses of water per day, which is about 2 liters (64 ounces) of total fluid. A helpful rule of thumb is to drink one liter of water for every 10 grams of fiber you consume.
Increasing your fiber intake without matching it with enough water can cause the fiber to harden in your colon, leading to painful gas, bloating, and worsened constipation. Fortunately, many fruits and vegetables like cucumbers, and strawberries are naturally packed with water, which contributes significantly to your water intake.
How Much Fiber & Sorbitol Can You Consume Daily
According to UCSF Health, it is recommended that you consume 25-30 grams of dietary fiber daily for a healthy digestive system. Research shows that you should not consume more than 20 grams of sorbitol per day or else it can lead to diarrhea, bloating, and stomach cramps.
Who Should Not Consume High Fiber Fruits & Veggies
While fiber is healthy for most people, high-fiber fruits and vegetables should be avoided by anyone experiencing active digestive issues, bowel obstructions, or specific medical conditions. People dealing with flare-ups from Crohn’s disease, ulcerative colitis, or diverticulitis, should avoid these fruits and veggies as fiber can further irritate the digestive tract.
You should also limit high-fiber foods if you are recovering from recent bowel surgery, have gastroparesis (delayed stomach emptying), or have a narrowed or blocked intestine, as fiber adds bulk that can worsen blockages and symptoms like nausea and bloating.
Finally, if you are on blood thinning medications, you will need to limit your intake of most of the vegetables below because they contain vitamin K. According to Mayo Clinic, vitamin K can make anticoagulant medications like warfarin and heparin less effective.
37 High Fiber Fruits And Vegetables For Constipation Relief
Fruits For Constipation Relief
Below are some of the best fruits with high fiber and sorbitol content. They are refreshing, delicious and easy to incorporate into any type of diet. Making a fruit bowl with the following fruits will help you empty your bowels in not time.
1. Prunes
Prunes are little purple dried plums that can be eaten both fresh and dried. 100 grams of pitted prunes have 7 grams of dietary fiber and 14.7 grams of sorbitol. This means that drinking a glass of prune smoothie that contains 100 grams of prunes will definitely help you poop in hours! Try this prune smoothie for constipation!
2. Pears
Some of the best pears for constipation are the green and red anjou pears and the Asian and European pears. These pears have the highest amount of fiber and sorbitol content. 1 Large pear contains 7 grams of dietary fiber and 4 grams of sorbitol. Make sure to eat the skin as well or add it to your pear smoothie!
3. Mango
Mango is an extremely delicious tropical fruit tastes amazing however you eat it! I love adding it to my fruit salad, smoothies, and tarts. Just 1 mango fruit contains 5 grams of dietary fiber and 2-3 grams of sorbitol. Try my favorite mango smoothie.
4. Papaya
Similar to mangos, papayas are rich in dietary fiber, sorbitol, and vitamin C. Drinking a glass of papaya smoothie in the morning can help you have a bowel movement. Just 1 cup of papaya contains 3 grams of dietary fiber, but if you try the smoothie recipe above, your gonna get a lot more than that!
5. Bananas
Most people think that bananas cause constipation and in a way, that’s true if you eat semi-ripe bananas instead of ripe bananas. That’s because unripe bananas contain resistant starch while ripe bananas contain both sorbitol and fiber. 1 Large banana has 4 grams of fiber. Try this banana smoothie recipe for constipation.
6. Apricots
1 cup of fresh apricots can provide you with 3.3 grams of dietary fiber but if you opt for dried apricot, the same amount gives you 9 grams of dietary fiber and 6 grams of sorbitol. This makes it one of the best fruits for constipation that has a laxative effect!
7. Berries
Raspberries, blackberries, strawberries, and blueberries contain the highest amount of dietary fiber. 1 cup of blackberries and raspberries has 8 grams of fiber. 1 cup of strawberries has 3 grams of fiber and 1 cup of blueberries has 4 grams of fiber. Try this amazing high-fiber berries smoothie for constipation.
8. Kiwi
Kiwis do not contain sorbitol but they have around 3 grams of dietary fiber in every 100 grams, that’s about 1 and a half small kiwis. Try making a high-fiber fruit bowl of kiwi, mango, a few dried apricots and prunes for breakfast and you’ll definitely have a bowel movement.
Eating just 2 kiwis in the morning for breakfast can provide 6 grams of dietary fiber and stimulate a bowel movement! Make a high-fiber fruit bowl of kiwi, mango, apricot, and prunes.
9. Apples
Apples are extremely healthy, they are great for weight loss and digestive health. As the saying goes, “An apple a day keeps the doctors away”! Just 1 large apple contains 5 grams of dietary fiber so make sure to have some fresh apple juice or simply eat a large apple with a light breakfast to help you poop.
10. Pomegranate
According to Healthline, eating dried pomegranate seeds (arils) can help increase healthy bacteria in the gut which is great news because healthy bacteria can help you poop consistently. Just 1 cup of pomegranate arils contains 7 grams of dietary fiber.
11. Pineapples
There is nothing I enjoy more than having a fresh slice of pineapple on a hot summer day! Just 1 slice of pineapple has 2.3 grams of fiber and contains bromelain which helps break down protein in the gut. This helps reduce constipation and improve digestion.
12. Oranges
Oranges don’t contain enough sorbitol to stimulate a bowel movement, however, they are rich in fiber and vitamin C, both of which work great for digestion. 1 large orange has 4 grams of dietary fiber so start your day with a freshly squeezed glass of orange juice with your breakfast to keep you regular.
13. Guava
Guavas are very high in fiber, just 1 cup (165 grams) contains 9 grams of dietary fiber which is around 40% of your recommended daily intake amount. It also contains potassium and a good amount of vitamin C both of which helps your colon contract and flush out toxins.
Vegetables For Constipation Relief
Below are the best vegetables for constipation that you can add to your soups, smoothies, salads, and recipes. Most of these vegetables are low in calories but they do contain minerals that can contraindicate some medications. Read more below.
1. Broccoli
Broccoli is a very nutritious vegetable, it is known as a superfood because of all the vitamins and minerals it contains. It’s also a very good source of dietary fiber, just 1 NLEA serving (148 grams) contains 3.8 grams of fiber. Start adding broccoli to your diet by including them in your salads, meals, soups, smoothies, and side dishes.
2. Carrots
Similar to broccoli, carrots are extremely nutritious, they are great for the skin, eyes, and your overall health. Just 1 cup (110 grams) of chopped carrots contains 3.1 grams of dietary fiber. Adding carrots to your diet at least 5 times per week can help reduce constipation symptoms.
3. Cabbage
I love cabbage, I like adding them to soups, and salads or simply munching on them whenever I have leftovers in the fridge! I know, a lot of people don’t like them but they are really healthy and great for constipation. Just 1 small head of raw cabbage contains over 18 grams of dietary fiber. Try this cabbage soup recipe for constipation.
4. Collard Greens
I love collard greens but I can’t seem to find any here in Lebanon which makes me sad cause I would do anything to have a plate of steamed collard greens right now! If it’s available where you are, I highly recommend this leafy green because just 1 cup (190 grams) of boiled collard greens contains 8 grams of dietary fiber.
5. Spinach
Spinach is great in smoothies, soups, salads, and even steamed. I like adding baby spinach to my green smoothies whenever I’m constipated. Although spinach doesn’t contain as much fiber as collard greens, they are rich in protein and iron. 1 Cup (180 grams) of boiled spinach contains 4.3 grams of dietary fiber.
6. Okra
One of the best vegetables for constipation is okra. You can make okra stew, okra soup, okra with rice, or even okra with grits and still enjoy its savory flavors. 1 cup of okra (100 grams) contains 3.2 grams of dietary fiber. If it’s any consolation for non-okra lovers, they contain a lot of vitamin C too!
7. Green Peas
1 Cup (160 grams) of boiled green peas contains 9 grams of dietary fiber which makes it one of the best vegetables for constipation! Green peas are also one of the most nutritious vegetables on the planet because they are rich in protein, vitamin C, iron, vitamin B6, and magnesium!
8. Artichoke
Not a lot of people like the taste of artichoke, I know I don’t! However, I hear that the crispy, crunchy artichoke recipe is amazing! Go ahead and try it because 1 medium artichoke contains 7 grams of dietary fiber which is 28% of the daily recommended intake amount.
9. Eggplant
I love eggplants, I make them with hot ghost pepper, chicken stock, and chicken along with plain white rice on the side. It’s very low in calories and a delicious way to add fiber to your diet because 1 large eggplant without skin contains 14 grams of dietary fiber which is over 50% of the DRI!
10. Onions
Onions are a great source of magnesium which aids in digestive health. It also contains other vitamins and minerals that make them effective in treating colds, and flu and strengthening the immune system. 1 Large raw onion (160 grams) has 2.6 grams of fiber.
11. Tomatoes
If you haven’t tried my tomato soup for constipation recipe, I think you should! That said, if you suffer from acid reflux or GERD, it is not recommended. Tomatoes are low in calories, and rich in fiber, vitamins A & C, plus plant-based protein. 1 Large tomato has 2.2 grams of dietary fiber.
12. Brussels Sprouts
Brussels sprouts are extremely rich in vitamin C which is great for your overall health but did you know that these little green guys contain fiber as well? Just 100 grams (10 pcs) of Brussels sprouts contain 3.8 grams of dietary fiber, all the more reason to start adding them to your recipes!
13. Beets
Did you know that beet contains a type of fiber that bypasses digestion and travels directly to the colon? Yes, it does plus, it also cleanses the colon from harmful toxins so drinking a glass of beetroot juice in the morning can help you poop. I cup of beetroot juice contain 3.4 grams of soluble fiber.
14. Sweet Potato
Sweet potatoes are delicious no matter how you make them, from boiling them, adding them to stews or simply baking them, they taste great! They also have a ton of benefits for skin, hair, your overall health and are healthier than regular potatoes. 1 Medium-baked sweet potato contains 3.8 grams of fiber.
15. Summer Squash
Similar to zucchinis, summer squash is very low in calories and they taste great when added to soups, fried with eggs, added to steamed veggies, or baked with chicken. However you make them, they will help you get some fiber into your diet. 1 Cup of boiled summer squash contains 2 grams of dietary fiber.
16. Pumpkin
Pumpkin is rich in iron, vitamin C, B6, magnesium, protein, and fiber. It’s easy to consume a lot of pumpkin in one serving especially if it’s a plate of pumpkin pie or stew! One cup of boiled mashed pumpkin has 2.7 grams of dietary fiber.
17. Cucumbers
I eat cucumbers every day, I add them to salads, and smoothies, plus sometimes, I just snack on them. You should too because it’s a cooling and refreshing way to get enough fiber into your diet daily. Just 1 large cucumber contains 2 grams of dietary fiber which is amazing!
18. Zucchini
Zucchinis are very low-calorie vegetables that are related to the squash and cucumber family. they are rich in vitamin C and protein. They can be added to soups, eaten boiled or steamed and some people even eat them raw. 1 cup (180 grams) of boiled zucchini has 1.8 grams of dietary fiber.
19. Bell Peppers
So it’s common knowledge that bell peppers are high in vitamin C which makes them perfect for a healthy immune system but did you know that they also contain fiber? All the more reason to start adding them to your diet to help you poop! Just 1 cup (149 grams) of chopped bell pepper contains 2.5 grams of dietary fiber.
20. Soybeans
Soybeans contain healthy plant-based protein which is great but did you know that they are rich in fiber? Just 1 cup (171 grams) of cooked soybeans contains 10 grams of dietary fiber. Soybeans are also high in iron, calcium, vitamin B6, and magnesium which are all great for better digestion.
21. Chickpeas
According to WebMD, chickpeas contain a soluble fiber called raffinose which breaks down easily in the gut, therefore, improving digestion and reducing constipation. Adding 1 cup (164 grams) of cooked chickpeas to your diet will provide you with 12 grams of dietary fiber.
22. Kidney Beans
Kidney beans are actually my favorite type of legume, I love making them with ghost peppers, onions, and beef. Even though it isn’t as high in dietary fiber as black beans, 1 cup of cooked kidney beans (177 grams) contains 11 grams of dietary fiber which is still enough to reduce constipation symptoms.
23. Lentils
Not only are lentils high in iron, but they are also amazing for treating constipation because they contain enough fiber to stimulate a bowel movement. Just 1 cup (198 grams) of cooked yellow lentils contains almost 16 grams of dietary fiber! You definitely need to start adding them to your diet!
24. Black Beans
So beans and legumes are known to be some of the most high-fiber sub-vegetables on the planet! Just 1 can (180 grams) contains 18.2 grams of dietary fiber which is almost 80% of your daily recommended intake amount based on a 2000-calorie diet.
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Conclusion
Adding these high-fiber fruits and vegetables to your diet will help you poop faster and experience fewer constipation symptoms so now it’s over to you! You also need to stop eating foods that worsen constipation to reduce your symptoms. Make sure to follow me on Pinterest & Facebook for more tips and healthy recipes.