High-Fiber Foods Chart and Diet Plan For Constipation

High-Fiber Foods Chart and Diet Plan For Constipation


Constipation isn’t exactly a happy topic, but it’s a common issue affecting millions of people, maybe including you. Imagine feeling bloated and uncomfortable when you’re out with your friends or family.

Or consider sitting through a client call with an aching and tense stomach. Constipation just takes out all your enjoyment and opportunities, right?

But here’s how to get your bowel movements on track by following the high-fiber foods chart for constipation. 

Constipation is a condition that occurs when the passing of stools is less frequent or becomes difficult to pass.

You may face occasional bouts of constipation if you follow a sedentary lifestyle or regularly consume spicy and fatty foods from outside.

However, the intake of certain medications and health conditions like Irritable Bowel Syndrome (IBS) can lead to chronic constipation.

Our blog is here to empower you with knowledge about the power of fiber-rich foods in fighting constipation.

We'll provide a high-fiber foods chart for constipation and even offer a sample diet plan to kickstart your journey toward a happier you!

So, grab a snack (a healthy, fiber-filled one, of course!), get comfy, and let's conquer constipation together!

Understanding the impact of fiber

Do you want to grab the high-fiber foods chart for constipation? But first, let’s understand how adding fiber-rich foods to your diet can relieve constipation. 

Have you ever wondered why dieticians recommend lentils and beans for a healthy diet?

They're rich in fiber, an essential nutrient for your digestive health. But what exactly is fiber?

It's the indigestible but edible part of plant foods that supports the growth of good bacteria in your gut, improves digestive function, and softens your stool, making it easier to pass and reducing discomfort. 

There are two types of fiber: soluble and insoluble. Soluble fiber soaks up water like a sponge, forming a soft, gel-like substance that helps bulk your stool and keep things moving.

On the other hand, insoluble fiber bulks up the stool without dissolving in water. If soluble fiber manages blood sugar and reduces high cholesterol, the latter fights constipation.

Both these types are essential and contribute to overall digestion, so you must include different plant foods in your diet.

Considering the benefits of fiber, especially to digestive health, following a strict diet plan with fiber-rich foods can work wonders.

The following chart on high-fiber foods for constipation helps you pick out the best fiber-rich foods and gives you an idea about your daily fiber intake. 

For those looking to enhance their diet with quality fiber, The Good Bug offers a selection of easy-to-incorporate prebiotic fibers perfect for kickstarting your journey toward better digestive health.

With the ‘what’ and ‘why’ of fiber out, let’s peek at the incredible benefits that should excite you.

Benefits of high-fiber diet

high-fiber diet

We have already seen the benefit of fiber-rich foods in reducing constipation symptoms. So, before we create the high-fiber foods chart and diet plan, check out the other benefits of a fiber-rich diet:

  • Facilitates smooth bowel movement: fiber helps soften the stool and keep things moving smoothly in your digestive system, preventing constipation and discomfort.
  • Improves bowel health: A high-fiber diet promotes overall bowel health and lowers the risk of haemorrhoids or forming small pouches in the anorectal region. It further helps reduce the risk of colorectal cancer.
  • Controls cholesterol: Soluble fiber can help maintain cholesterol levels, keeping the heart healthy and stable. 
  • Regulates blood sugar: fiber can also limit the absorption of sugar into your body, regulating blood sugar levels and making you feel energised by preventing spikes and crashes.
  • Manages body weight: fiber-rich foods make you feel fuller for longer, preventing occasional hunger bouts and helping you maintain a healthy weight or manage weight loss efforts.

High-fiber foods chart for constipation

If the benefits of fiber in supporting your digestive health and constipation have inspired you, let’s see what the natural sources of fiber are.

Whole plant foods like fruits, vegetables, nuts, seeds, grains, and legumes contain natural fiber. Include them in your diet for a healthier you! Remember, dairy, meat, eggs, and fish do not add fiber to your body. 

Below is a chart that shows some of the best high-fiber foods for constipation:

Type of Food

Serving Size

fiber (grams per serving)

Raisins (seedless)

⅔ cup



1 medium



1 medium


Spinach (boiled)

½ cup


Green Peas (cooked)

½ cup



½ cup (pieces)



1 medium


Whole Wheat Bread

1 slice



23 whole


Chia Seeds

3 tbsp


Lentils (cooked)

1 cup



1 medium



1 cup


Cauliflower (boiled)

½ cup



1 medium



The above high-fiber foods chart for constipation shows that whole plant foods are fiber-rich. While incorporating whole foods into your diet is crucial, sometimes you need an extra boost.

The Good Bug’s dietary fibers can fill that gap, ensuring you get the balance your digestive system craves.

Do you have those foods in mind? Cool. Let’s implement them with a diet plan that’s as tasty as beneficial.

Creating a high-fiber diet plan for constipation

Creating a high-fiber diet plan for constipation

Now, the chart on high-fiber foods for constipation might give you an idea of what to include in your diet to make it fiber-rich.

But are you confused about creating a proper balance between these fiber-rich foods? Here’s the good news!

We’ve curated a simple yet effective high-fiber diet plan for constipation. Come, let’s have a look at it, but keep your cravings under control!


  • 3 whole-wheat chapati/roti with ½ cup green peas curry or dal curry.
  • Masala oats and low-fat yoghurts.


  • 1 cup of fresh fruit salad with 1 tbsp of soaked chia seeds.
  • A medium-sized pear and a handful of roasted flax seeds.


  • 1 cup of brown rice with chana masala and a mixed vegetable salad with lemon dressing.
  • 1 cup vegetable pulao with palak curry/raita.


  • 1 slice of multigrain bread with peanut butter and a medium-sized banana.
  • 1 glass of spiced buttermilk with a teaspoon of ground flaxseeds.


  • 2 multigrain roti with mixed vegetable curry/rajma curry.
  • Curd rice with stir-fried vegetables.

Before Bed

  • 1 glass of warm turmeric milk.
  • A handful of soaked almonds.

Disclaimer: Consult with your doctor or dietician before following this diet plan.

Special notes:

  • Do not increase fiber intake to get instant relief from constipation, or you might end up with gas, stomach ache, and bloating.
  • Drink plenty of water and follow a high-fiber diet to help fiber move along and relieve constipation.

With your high-fiber plan locked down, let’s note the no-gos because avoiding them can be just as crucial.

Foods to avoid during constipation

Did you get armed with the high-fiber foods chart and diet plan for constipation? But wait!

You need to be wary of the following foods, which have less or no fiber content. These foods might slow down digestion and intensify the symptoms. So, here is a list of foods that you must avoid or consume less:

  • Soft drinks
  • Pre-packaged foods, like chips, frozen meals, etc.
  • Processed meats, like sausages, hot dogs, etc.
  • Fast foods, like burgers, pizzas, french fries, etc.
  • Instant foods, like noodles, soups, etc.

Be mindful of these foods and their impact on digestion; you can create a diet that promotes a smooth-running digestive system and keeps constipation at bay!

Disclaimer: Check nutrition labels for fiber content when selecting packaged foods, as some may offer beneficial amounts of fiber and help manage constipation.

Equipped with what to eat and what not to, how about we step up the game with some lifestyle tweaks for that extra boost?

Lifestyle changes to control constipation

Following a high-fiber foods chart is not the only solution to reducing constipation symptoms.

You must undergo a few lifestyle changes to shape a healthier, happier you! What are these lifestyle changes? Read on to find out and practise them to see better results in your digestive health.

  • Enjoy light meals. Spread food intake more evenly throughout the day, focusing on smaller, frequent meals.
  • Keep yourself hydrated by drinking plenty of water.
  • Do simple exercises, like walking or jogging, every day.
  • Create stress-free and supportive environments.
  • Get adequate sleep, at least 7-8 hours a day.

Constipation is a common issue, but it doesn't have to control your life. This blog has equipped you with the knowledge and tools to fight back through the power of fiber.

The handy high-fiber foods chart for constipation and a delicious sample diet plan will put you on track against tummy troubles. Remember, increasing fiber intake gradually is key to avoiding discomfort.

By incorporating these high-fiber options and making a few simple lifestyle changes, you can say goodbye to constipation and hello to a smoother, happier digestive system.

Ready to take charge of your gut health? The Good Bug is here to help! We offer a range of dietary fibers, probiotics, and prebiotics to keep you on track. Visit us today, and let's make your gut feel good again!










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