Top 10 High-Fiber Foods to Relieve Constipation Naturally
Constipation is a common digestive issue that can make you feel bloated, tired, and uncomfortable. Many people don’t realize that simple changes to your diet—like eating more fiber—can make a big difference. In this article, you’ll discover 10 fiber-rich foods that can help regulate your digestion and relieve constipation, all backed by science.
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| top 10 high-fiber foods to relieve constipation naturally |
What Is Constipation?
According to the World Health Organization (WHO), constipation means having fewer than three bowel movements per week.
It often comes with hard stools, stomach pain, bloating, and gas.
Constipation can be occasional or chronic (lasting more than 6 months). It has many causes, including diet, lifestyle, and medical conditions.
How Fiber Helps With Constipation
Fiber is a type of carbohydrate that your body can’t fully digest. Instead, it feeds the good bacteria in your gut and helps move waste through your intestines. There are two types of fiber:
- Soluble fiber absorbs water and softens the stool.
- Insoluble fiber adds bulk and speeds up bowel movements.
Both types are important, but insoluble fiber is especially helpful for constipation.
Top 10 Foods High in Fiber
One of the most effective and natural ways to support healthy digestion and promote regular bowel movements is by adding more fiber-rich foods to your diet. Here are 10 of the best high-fiber foods that can help relieve constipation quickly and naturally.
From fruits and vegetables to whole grains and legumes, these fiber-packed choices not only boost gut health but also support overall wellness.
1. Dried Prunes
Known as a natural laxative, prunes have about 5g of fiber per 100g. They help soften stool and improve bowel movements.
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| Relieve constipation with dried prunes |
2. Almonds
These tasty nuts have 12.5g of fiber per 100g. They also contain healthy fats and protein to support digestion.
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| Almonds to relieve constipation |
3. Dried Apricots
These sweet fruits are packed with fiber (8.3g per 100g), potassium, and vitamins. Eating 3–5 a day can help your digestion.
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| Dried apricots to relieve constipation |
4. Cocoa Powder
Unsweetened cocoa has an impressive 29.5g of fiber per 100g! It’s also rich in antioxidants and supports overall health.
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| Cocoa Powder food for to relieve hemorrhoids |
5. Apples
Apples contain pectin, a soluble fiber that feeds good gut bacteria. Eat them raw and with the skin for maximum benefit (about 4g of fiber per apple).
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| Apple food for to relieve hemorrhoids |
6. Red Beans
A single cup provides around 15g of fiber. They also offer protein, iron, and minerals that promote healthy digestion.
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| red beans to relieve constipation and hemorrhoids |
7. Chicory Root
Chicory is rich in inulin, a type of prebiotic fiber that increases stool frequency and supports gut health.
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| Chicory Root relieve hemorrhoids and constipation |
8. Hazelnuts
These nuts contain 11.6% fiber. A small handful each day supports digestion and adds healthy fats to your diet.
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| Hazelnuts bread fiber rich food for constipation |
9. Flaxseeds
These tiny seeds are full of soluble and insoluble fiber (about 27.3%). They also contain omega-3 fats and support gut and heart health.
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| Flaxseeds righ fiber food for constipation |
10. Whole Wheat Bread
Unlike white bread, whole wheat bread is made with the full grain, keeping all the fiber and nutrients (7g per 100g). It helps you feel full and promotes regular bowel movements.
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| whole wheat bread fiber rich food for constipation |
Healthy Habits That Support Digestion
Besides eating more fiber, you can improve your digestion by:
- Drinking enough water
- Exercising regularly
- Reducing fatty or processed foods
Conclusion
Take Care of Your Gut, Naturally
Adding more fiber to your diet is one of the best and easiest ways to prevent and relieve constipation.
Whether you prefer fruits, nuts, or grains, there are many tasty options to choose from. Start small, drink plenty of water especially warm water, and your gut will thank you.
Medical Sources
- World Health Organization (WHO) – [Constipation definition](https://www.who.int)
- Mayo Clinic – [Dietary Fiber: Essential for a Healthy Diet](https://www.mayoclinic.org)
- Harvard T.H. Chan School of Public Health – [The Nutrition Source: Fiber](https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/)
- National Institutes of Health (NIH) – [Dietary Fiber Fact Sheet](https://ods.od.nih.gov/factsheets/Fiber-HealthProfessional/)
