High-fiber Foods Chart for Constipation

Constipation is a common digestive issue that can affect anyone at any age. While various factors contribute to constipation, a lack of dietary fiber is often a key culprit. Fortunately, incorporating high-fiber foods into your diet can help alleviate this discomfort.

High-fiber Foods Chart for Constipation


  • Incorporate whole grains, fruits, vegetables, legumes, nuts, and seeds to ensure a well-rounded, high-fiber diet.
  • Stay hydrated to help fiber move through your digestive system, easing constipation and promoting overall gut health.
  • Introduce high-fiber foods slowly into your diet to allow your digestive system to adapt and avoid potential discomfort.
  • Consistency in meal timing helps regulate bowel movements and supports a healthy digestive routine.
  • Regular exercise complements a high-fiber diet, promoting better digestion and contributing to overall well-being.

Here, we’ll explore a comprehensive high-fiber foods chart to relieve constipation.

Understanding Fiber and Constipation

Dietary fiber in plant-based foods is crucial for maintaining a healthy digestive system. It adds bulk to the stool, softens it, and promotes regular bowel movements. The two types of dietary fiber, soluble and insoluble, play distinct roles in preventing constipation.

Soluble Fiber

  • Dissolves in water to form a gel-like substance.
  • Found in oats, beans, lentils, fruits (such as apples, oranges, and berries), and vegetables (like carrots and sweet potatoes).
  • Helps regulate blood sugar levels and lower cholesterol.

Insoluble Fiber

  • Does not dissolve in water and adds bulk to the stool.
  • Abundant in whole grains (like brown rice and whole wheat), nuts, seeds, and many vegetables (such as broccoli, cauliflower, and celery).
  • Aids in preventing constipation by promoting regular bowel movements.

High-fiber Foods Chart for Constipation

Fruits & VegetableServing SizeFiber (Grams)
Raspberries1 cup9
Figs, dried109
Pears, with skin15
Blackberries3/4 cup7
Green peas, cooked1/2 cup4
Prunes3 medium4
Blueberries3/4 cup4
Turnip greens, parsnips, zucchini, or carrots – cooked1/2 cup3
Corn1/2 cup3
Potato, with skin1 medium3
Apple, with skin1 medium3
Orange or banana1 medium2
Spinach, broccoli, green beans1/2 cup2
Cooked Legumes Serving SizeFiber (Grams)
Chickpeas (Garbanzo)1/3 cup10
Black-eyed peas1/3 cup8
Baked beans1/3 cup5
Pinto, kidney, black or lima beans1/3 cup4
Cereals (1 ounce serving = 1/2 – 3/4 cup)Fiber (Grams)
General Mills Fiber One®12
Kellogg’s All-Bran®9
Ralston Bran Chex®5
Post and Kellogg’s Bran Flakes®4
Nabisco Shredded Wheat and Bran®4
Bran Flakes4
Quaker Instant Oatmeal®3
General Mills Wheaties®3

Incorporating High-Fiber Foods into Your Diet

  1. Start Slowly: Introduce high-fiber foods gradually to give your digestive system time to adjust.
  2. Stay Hydrated: Drink plenty of water to help the fiber move through your digestive tract and soften the stool.
  3. Balanced Diet: Combine high-fiber foods with a well-rounded diet to ensure you receive all essential nutrients.
  4. Regular Meals: Maintain regular meal times to promote consistent bowel habits.
  5. Exercise: Physical activity can stimulate bowel movements and improve digestive health.


Constipation can be a discomforting issue, but by incorporating high-fiber foods into your diet, you can promote regular bowel movements and improve your digestive health.

Use the provided high-fiber foods chart to guide creating meals that support your digestive system. Remember to consult a healthcare professional for personalized advice based on your needs and health conditions.