If you or your child suffer from constipation, a list of high fiber foods for constipation might come very handy. Most of us know that dietary fiber is important in one’s diet and lack of it might cause constipation. If someone’s diet lacks fiber and that person suffers from the mentioned condition then probably eating fiber-filled foods will bring that person relief. Besides, fiber has a lot of other health benefits, so if your diet lacks this nutrient, you should add some high fiber foods to your daily diet plan.
List of High Fiber Foods for Constipation
One medium apple (with skin!) or a pear gives you about 5 grams of dietary fiber. Raspberries and strawberries are also rich in fiber. One cup of them will give a little above 6 grams or about 4.5 grams respectively. One medium avocado will provide you with about 12 grams of fiber. Please note that fruits contain some sugar, so one shouldn’t treat them as the main source of fiber.
When it comes to grains, you should incorporate some whole-grain foods into your diet. Brown rice, bran cereals (extremely high in fiber!), or quinoa are high in fiber. You can also replace your bread or pasta with whole wheat ones, that will also noticeably increase the amount of fiber that you consume. Most of us consume a lot of grains on a daily basis, so the easiest way to eat more fiber is to replace some grain products with their fiber-filled equivalents.
Black beans, kidney beans, lentils, lima beans and soy beans are those beans that contain a lot of fiber. Please note that most beans contain a lot of carbohydrates, so you shouldn’t consume them in huge amounts. One cup of one of the mentioned beans to every dinner is a good idea.
Vegetables contain a lot of vitamins and minerals, plus most of them consist mostly of water, so adding them to your diet is a no brainer. Vegetables especially high in fiber include: broccoli, cabbage, sweet corn (please note that it contains a lot of sugar), kale, peas, spinach, cauliflower, carrots and winter squash.
While incorporating more high fiber foods in your diet bear in mind, that you should do that slowly, so your body can adjust itself to it. Please note that consuming an appropriate amount of fiber every day is one of the easiest ways to avoid constipation. This list of high fiber foods for constipation isn’t complete by any means, it contains only the most common foods.