Posted by We are well aware of the importance of our gut health. These days, people don’t give any thought to what they eat, and as a result, their bowel health gets worse due to their diet. So, if you are one of those who have destroyed their gut health with fast foods like pizza, burgers, and things like that, then we are presenting a High-Fiber Foods Chart for Constipation to help you cope with your bowel issues. After eating pizza and burgers consistently, you’ll surely get constipation. Therefore, you just need to eat the vegetables, fruits, grains, breads, cooked legumes, and cereals mentioned in the below list of high-fiber foods.
The health of the digestive system depends on dietary fiber, a complex carbohydrate included in plant matter. Fiber encourages the contractions that drive food through the intestines since it cannot be digested or absorbed into the circulation. This helps prevent and alleviate constipation, hemorrhoids, and fissures. Foods high in fiber absorb water, resulting in softer, bulkier stools that are easier to pass through the colon. This is crucial for the treatment of diverticulosis and irritable bowel syndrome (IBS). Furthermore, fiber helps control colon cancer, excessive cholesterol, diabetes, and polyps in the colon.
The Importance of Dietary Fiber for Digestive Health
The daily goal for adults should be to have between 20 and 35 grams of dietary fiber. You can accomplish this by including a range of high-fiber items in your diet, including whole-grain breads, cereals, fruits, and vegetables. You can prevent bloating and gassiness by gradually increasing your fiber intake and making sure you drink lots of water—at least 8 cups a day. Colon broom or Bioma fiber supplements may also be helpful.
High-Fiber Foods Chart: Recommended Daily Fiber Intake
Fruits and Vegetables:
- Raspberries: 1 cup, 9 grams
- Pears (with skin): 1, 5 grams
- Blackberries: 3/4 cup, 7 grams
- Prunes: 3 medium, 4 grams
- Blueberries: 3/4 cup, 4 grams
- Turnip greens, parsnips, zucchini, or carrots (cooked): 1/2 cup, 3 grams
- Corn: 1/2 cup, 3 grams
- Potato (with skin): 1 medium, 3 grams
- Apple (with skin): 1 medium, 3 grams
- Spinach, broccoli, green beans: 1/2 cup, 2 grams
- Artichoke (cooked): 1 cup, 9.8 grams
- Avocado: 1/2 cup, 5.5 grams
- Banana: 1 large, 3.5 grams
- Broccoli (cooked): 1 cup, 5.2 grams
- Cauliflower (cooked): 1 cup, 4.9 grams
- Figs (dried): 1/4 cup, 3.7 grams
- Green peas (cooked): 1 cup, 8.8 grams
- Kidney beans (canned): 1/2 cup, 5.5 grams
- Lentils (cooked): 1/2 cup, 7.8 grams
- Navy beans (cooked): 1/2 cup, 9.6 grams
- Orange: 1 fruit, 3.1 grams
- Strawberries (raw): 1 cup, 3 grams
Grains and Breads:
- Oat bran muffin: 1, 5 grams
- Graham crackers: 3 squares, 4 grams
- Barley (uncooked): 2 tbsp, 3 grams
- Whole-wheat English muffin: 1 whole, 3 grams
- Whole-wheat pancakes: 2, 3 grams
- Brown rice (cooked): 1/2 cup, 2 grams
- Whole-wheat bread: 1 slice, 2 grams
Cooked Legumes:
- Chickpeas (Garbanzo): 1/3 cup, 10 grams
- Black-eyed peas: 1/3 cup, 8 grams
- Baked beans: 1/3 cup, 5 grams
- Pinto, kidney, black, or lima beans: 1/3 cup, 4 grams
Cereals (1 ounce serving = 1/2 – 3/4 cup):
- General Mills Fiber One: 12 grams
- Kellogg’s All-Bran: 9 grams
- Ralston Bran Chex: 5 grams
- Post and Kellogg’s Bran Flakes: 4 grams
- Nabisco Shredded Wheat and Bran: 4 grams
- Bran Flakes: 4 grams
- Quaker Instant Oatmeal: 3 grams
- General Mills Wheaties: 3 grams
Constipation and Its Causes
The hallmark of constipation is irregular or challenging bowel movements, which can be brought on by a number of things, including some drugs, a sedentary lifestyle, low-fiber diets, dehydration, pregnancy, travel, and altered sleep patterns. Prolonged constipation has been linked to chronic inflammation, anxiety, and sadness, which can all have an effect on general well-being. Hemorrhoids, skin tags, infections, blood clots, anal fissures, impaction, and rectal prolapse are examples of physical problems.
Fiber, an indigestible part of plant meals, helps the digestive system work better by promoting good gut flora, controlling digestion, and boosting stool volume. Because of their many health advantages, whole-food sources of fiber are recommended over supplements.
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Sample High-Fiber Meal Plan:
Breakfast: Oatmeal served with a half cup of low-fat yogurt and strawberries and honey drizzled on top. Lunch: Turkey chili topped with half an avocado, kidney beans, and navy beans. Dinner: Grilled BBQ chicken served with broccoli, cauliflower, and a butter-topped sweet potato.
Balancing Fiber Intake
Fiber should be added gradually to minimize gas, stomach pain, and bloating. Getting plenty of water helps make fiber more effective. The best sources of fiber are whole, naturally occurring plant foods, while supplements can be used as needed. See a doctor before beginning any supplement regimen.
Additional Benefits of a High-Fiber Diet
A diet rich in fiber can help lower blood sugar and cholesterol, promote longevity, and help one reach a healthy weight.
Adopt a High-Fiber Foods Chart for Long-term Constipation Relief
High-Fiber Foods to Include:
- Bananas: Fiber and potassium improve digestion.
- Oat/Oatmeal: To increase the nutrition, add nuts and seeds.
- Green Leafy Vegetables: Give necessary minerals and vitamins.
- Figs: Rich in calcium and fiber.
- Kidney Beans: High in fiber and protein.
- Lentils: Rich in nutrients and adaptable.
- Prunes: Provide fiber and natural laxatives.
Sample Diet Plan for Constipation Relief:
Breakfast: Bananas, oranges, apples, or oat bran; eggs; prune juice; dry nuts and seeds; high-fiber whole grain bread. Lunch: Mixed vegetables, kidney beans, green peas, roti with mixed grains, curd, and rice. Evening: Tea with whole grain crackers, homemade sweet potato or apple chips. Dinner: Leafy green salad with chia seeds, protein mix, curd with pomegranate seeds, French beans, lentils, cauliflower, or potato sabzi, plain roti.
Additional Tips For Managing Constipation:
- Laxatives: For relieving IBS and persistent constipation.
- Supplements: To fulfill daily requirements for fiber.
- Medication: For disorders that impact the digestive system.
- Nutrition: Pick nutrient-dense foods and steer clear of highly processed ones.
- Lifestyle Changes: Minimize smoking and binge drinking, control stress, and continue to be physically active.These techniques, along with eating a diet rich in fiber, can greatly enhance digestive health and general wellbeing.
