High Fibre Foods Chart for Relieving Constipation: Your Go-to Guide

Are you experiencing constipation but not sure what to do or where to begin? That’s alright, you’re not alone. Constipation is the most common gastrointestinal problem that 12% of the world’s population suffers from, out of which 22% are from India. It is mostly common among children and the elderly, plaguing more females than males. However, we’ve got news - nutrition helps! In this guide, we’re going to provide you with all that you need to improve your diet and digestion.

Constipation - What It Is and Why You Have It

Constipation is when you have difficulty or infrequent bowel movements. One thing you need to bear in mind is that you don’t need to pass stools every single day. A normal movement frequency ranges from three times a day to three times a week, just as long as the stool is comfortable to pass.

Some of the causes of constipation include:

• Dehydration
• Side effects of certain medications
• Low-fibre intake
• A sedentary lifestyle
• Health conditions, like Parkinson’s disease, irritable bowel syndrome

If constipation is not managed well, it can lead to further health issues, which is why you need to add fibre to your diet to improve digestion.

What Is Fibre and What Types Are There?

Dietary fibre is a component of carbohydrates or plant foods that are edible but indigestible. This major food component relieves constipation and improves digestive function by adding bulk to the stool, making it easier to pass. There are two types of fibre namely:

• Soluble fibre: Just as the name suggests, this dissolves easily in water and creates a gel-like substance that lowers cholesterol levels. It is best for anyone struggling with diarrhoea because it absorbs water and adds bulk. Some sources of soluble fibre are bananas, beans, oats, oranges, rye, psyllium husks, barley, and apples.
• Insoluble fibre: Insoluble fibre stays intact when it passes, making it helpful for preventing or relieving constipation. It is found in foods like wheat, bran, carrots, beans, celery, brown rice, pears, nuts and seeds.

The Dietary Guidelines for Americans, 2020-2025 recommends that adults consume anywhere between 2 - 4 cups of fibre-rich vegetables and 1.5 - 2.5 cups of fibre-rich fruits daily. These foods are a combination of soluble and insoluble fibre, but they aren’t in equal amounts. However, all fibre-rich foods have amazing health benefits including easing constipation.

Also read - what to eat when you are constipated

5 Benefits of Foods Rich in Fibre

Here are the benefits of consuming fibre-rich foods.

• Reduces cholesterol: Fibre helps manage cholesterol levels by reducing how much is absorbed into the body, keeping the heart healthy.
• Manages weight: High-fibre foods have a lower calorie count that digests slowly, keeping you fuller for a longer period. This curbs appetite, leading to healthy weight loss.
• Reduces the risk of cancer: Consuming enough fibre, especially the ones with antioxidant properties like apples, may help prevent certain types of cancer such as colon cancer and intestinal cancer.
• Manages blood sugar: It takes a longer time for the body to break down high-fibre foods, restricting the rapid flow of glucose into the bloodstream. This helps to manage the levels of blood sugar in everyone, especially in diabetic patients.
• Prevents constipation: Fibre helps prevent and ease constipation by adding bulk to stool and boosting digestion.

Avoid introducing high-fibre foods into your diet suddenly. Rather, do so gradually over a couple of days to prevent side effects such as gas or bloating.

High Fibre Foods Chart for Constipation

Remember that your diet can affect your overall gut health which in turn affects your physical and mental state. So, we encourage you to add the right amount of fibre into your daily diet, not just to ease constipation, but also to promote a good and healthy life.

References

https://www.hopkinsmedicine.org/health/wellness-and-prevention/foods-for-constipation

https://evidation.com/blog/high-fiber-foods-chart-for-constipation

https://www.medicalnewstoday.com/articles/322382

https://www.webmd.com/digestive-disorders/dietary-fiber-the-natural-solution-for-constipation

https://www.healthline.com/nutrition/22-high-fiber-foods

https://dieteticdirections.com/high-fiber-foods-chart-for-constipation/