Top 10 High-Fiber Foods to Relieve Constipation Naturally

Andy Paras

5 Apr, 2025

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.

relieve constipation with 10 fiber rich foods

top 10 high-fiber foods to relieve constipation naturally

If you’re finding it hard to hit your daily fiber goals through food alone, adding a fiber supplement like NOW Foods Psyllium Husk Capsules can help support regular bowel movements along with a high-fiber diet.

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.

Pairing high-fiber foods with a soluble fiber boost — for example NOW Foods Psyllium Husk Powder stirred into water or soup — is a simple strategy many readers use to ease occasional constipation.

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.

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.

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.

Dried Apricots food to relieve constipation

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.

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).

Apple food for to relieve hemorrhoids

For a convenient fiber boost, many readers keep fiber gummies for digestive health on hand as an easy addition to a fruit-rich diet.

6. Red Beans

A single cup provides around 15g of fiber. They also offer protein, iron, and minerals that promote healthy digestion.

red beans to relieve constipation and hemorrhoids

A grain mill grinder can also be useful for preparing fiber-rich grains and legumes at home.

7. Chicory Root

Chicory is rich in inulin, a type of prebiotic fiber that increases stool frequency and supports gut health.

Chicory Root for hemorrhoids and constipation

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.

Hazelnuts righ fiber food for constipation

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.

Flaxseeds righ fiber food for hemorrhoids

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.

whole wheat bread fiber rich food for constipation

Preparing fiber-rich breakfasts is easier with a high-speed blender, which is ideal for oat smoothies, chia drinks, and fiber-packed breakfasts.

Some people also add Metamucil Psyllium Fiber Supplement (Sugar-Free) to breakfast routines to increase soluble fiber intake.

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.

Along with eating more high-fiber foods, some people find it helpful to use a fiber supplement or simple kitchen tools to make digestion-friendly meals easier to prepare.

To consistently meet your fiber needs, you might also consider a trusted supplement like Yerba Prima Psyllium Husks Veg Caps — especially on days when food alone falls short.

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📚 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/)

Nutrition