Food With Fiber For Constipation. Foods containing high levels of soluble fiber include dried beans, oats, oat bran, rice bran, barley, citrus fruits, apples, strawberries, peas, and potatoes. Foods high in insoluble fiber include wheat bran, whole grains, cereals, seeds, and the skins of many fruits and vegetables. Constipation is a common problem and it does not have to be permanent. Constipation occurs for various reasons, some of which are:
17 High Dietary Fiber Foods That You Should Eat Every Day!
5 months ago
Looking to add more fiber to your diet? No worries, we have plenty of options to add high-fiber foods in your diet.
What is fiber?
Fibers are incredibly important for our body. It is a plant-based nutrient that is also called roughage or bulk.
These dietary fibers are simply indigestible parts of plant-based foods. It passes from your stomach in undigested form and ends up in the colon by keeping your digestive system clean and healthy.
Certain types of dietary fibers help to lower your risk for heart disease, stroke, and diabetes, improve the health of your gut system and fight against constipation, improves the health of your skin, and help you to lose weight. It may even help prevent colon cancer.
How much fiber do you need daily?
The recommended daily intake of fiber is 21 to 25 grams for women and 30 to 38 grams for men with variation with age.
Types of Fibres
- Insoluble fibers – It doesn’t dissolve in water. It regulates your intestinal regularity and prevents constipation.
- Soluble fibers – It is dissolved in water. It is helpful to regulate blood sugar levels and reduce cholesterol.
High Fibre Foods to Add to Your Diet
You may be eating high fiber food every day but is it sufficient for your body? It is tough to fulfill the fiber requirement criteria especially when you are tired of eating vegetables. Here are some high fiber food options which you will enjoy –
- Barley –
By adding 2 cups of cooked barley in your diet daily can get your daily requirement. Also, you can add this high-fiber grain in the roasted vegetable.
- Quinoa –
Quinoa is extremely popular among health-conscious people. It is loaded with fibers including proteins, magnesium, iron, antioxidants, etc. You can add quinoa to your weekly dinner rotation or stir in cinnamon and sugar for a sweet treat.
- Oats –
Oat contains a powerful soluble fiber – oat beta-glucan which helps to control blood sugar and cholesterol levels. You can add it to cookies, muffins, or granola. Read more about the 12 health benefits of oatmeal
- Whole grain pasta –
Yes! If you are a pasta lover then choose whole-grain pasta to get numerous health benefits as it is full of fibers.
- Popcorns –
It is also called the “king of snack foods”. Air-popped popcorns are very high in fiber. You can sprinkle your favorite herbs and spices to enhance its flavor.
- Broccoli –
This veggie can get pigeonholed as the fiber vegetable. It is also loaded with vitamin C, vitamin K, vitamin B complex, antioxidants, etc. Studies have shown that broccoli’s 5 grams of fiber per cup can support your gut bacteria to stay healthy and balanced.
- Carrots –
Carrot is a root vegetable mainly known for beta carotene content but it also provides a huge amount of fibers. It takes around 6 cups of carrots to reach a daily recommended requirement.
- Brussels sprouts –
These mini cabbages can be boiled, fried, or can be added raw in your bowel. They’re very high in fibers, vitamin K, potassium, folate, and potent cancer-fighting antioxidants.
- Artichoke –
It is one of the best sources of fibers in the world. 4 artichokes can fulfill your daily fiber requirement.
- Green peas –
Flavorful and healthy, green peas are a great source of fibers and iron, vitamins A, vitamin C, etc.
- Avocado –
Avocado is widely enjoyed for its creamy flavor and health benefits. It is also loaded with various vitamins, antioxidants, and magnesium. 3 avocados daily help to reach the recommended doses.
- Berries –
Usually, berries are known as rich in antioxidants but those are full of fibers too. Raspberries, strawberries, and blackberries are loaded with fibers. About 6 cups of strawberries are required to reach daily recommended doses.
- Apples –
Apples are particularly high in a type of soluble fiber called pectin. There are about 4 grams of fiber in an apple which are helpful to protect arteries and lower cholesterol.
Nuts and Seeds
- Almonds –
Almonds are high in fiber and many other nutrients such as healthy fats, vitamin E, etc. One cup of almonds is required to hit your daily recommended fiber. Read more about the health benefits of almonds
- Chia seeds –
Chia seeds are super-foods loaded with soluble fibers. Each tablespoon of chia seeds provides 4 grams of fiber. It also contains a high amount of magnesium, phosphorus, and calcium. Read more about the health benefits of chia seeds
- Lentils –
Lentils are an excellent source of fibers. They’re also very high in protein and loaded with many important nutrients.
- Beans –
Beans such as edamame, kidney beans, and soybeans are fiber-filled snacks. There are 9 grams of fiber in a half-cup serving of shelled edamame.
Fibre and Constipation
Constipation is a common problem and everyone experience it occasionally. Constipation is a feeling of being unable to void stool completely or partially. Many causes can cause constipation including lifestyle patterns and various diets. Constipation may present with cramps in the stomach, the fullness of the stomach, and loss of appetite. There are various medicines available to relieve constipation but certain foods act wonderfully without any side-effects. Food high in fiber is very helpful to clear this problem. Here are some high fiber foods a person can eat to relieve constipation –
- Beans – kidney beans, pinto beans, baked beans, black eye beans.
- Sweet potatoes
- Nuts and seeds – almonds, walnuts, chia seeds, sunflower seeds, flax seeds
- Whole grain bread
- Berries – raspberries, blackberries, blueberries, and strawberries
What are the side effects of too much fibre consumption?
Even though fibre is essential for your body, too much of it may not be good for you. Here are a few side effects of having high-fibre foods:
- Abdominal pain
- Temporary weight gain
- Intestinal blockage
- Reduced blood sugar levels,
You must always maintain a balance in fiber intake. It may seem better to have too much than too little, but you must be cautious. It is important to listen to your body and start slow when you are making any changes to your diet. Always drink enough water to avoid constipation or indigestion and consult a doctor if you want to discuss how much fiber is ideal for you.
10 Nigerian Foods That Can Relieve Constipation
Nevertheless, a significant number of people experience chronic constipation at some point in a year. Constipation is typically characterized by straining to poop, excreting hard stools, feeling that you have not fully emptied your bowels, or being unable to pass out stool.
It is caused by changes in diet, inadequate consumption of fiber, dehydration, a poor diet, medications, illness, diseases affecting the nervous system, changes in routine or mental disorders. The severity of the symptoms can vary from person to person, but one thing is sure, constipation is bad.
Constipation causes internal damage or leads to other health problems. These problems include:
- Damage to the pelvic floor muscles as a result of straining to move your bowels
- Fecal impaction
- Swollen or inflamed veins in your rectum
- Tears in the lining of your anus from trying to pass hard stool
Almost every Nigerian has experienced constipation and will agree that it was an unpleasant experience. I’m sure you would also like to avoid these possible complications that can arise from constipation.
However, there is good news. Fortunately, there are some Nigerian foods that can help relieve constipation. They do this by softening stool, increasing fiber intake, increasing stool bulk, decreasing gut transit time, and increasing stool frequency.
Plantain is a common food in Nigeria. Both ripe and unripe plantains are used to prepare a variety of dishes. Plantain fufu or Amala are good examples. However, it can also help with relieving constipation.
Plantains are loaded with fiber, which helps to relieve constipation and allows for easier digestion. It is particularly a good source of insoluble fiber, which helps add bulk to your stool and lowers your risk for constipation.
2. Acha (Fonio)
Acha, also known as fonio, is a tiny variety of millet that is native to West Africa. Acha (Digitaria exilis) is a crop with a rich cultural heritage and nutrient profile. It is a decent source of fiber and contains resistant starch, which increases stool bulk and can help boost the speed of bowel movement. Due to this, resistant starch might also help alleviate constipation.
3. Nigerian Pear (Ube)
Beans are one of the best Nigerian foods for constipation. It is also one of the cheapest, nutrient-dense, fiber-packed foods you can include in your diet. One of the main types of beans in Nigeria is black-eyed beans or cowpea. Black-eyed beans are a marvelous source of soluble fiber, which is a crucial nutrient when it comes to digestive health. Medical studies have shown that increasing your intake of soluble fiber can help promote stool frequency and increase stool regularity in those with constipation.
5. Citrus fruits
There are a lot of citrus fruits in Nigeria that can help relieve constipation. Most citrus fruits contain a soluble fiber called pectin, especially in their peels. Pectin helps to boost colonic transit time and reduce constipation. Some citrus fruits in Nigeria that can help relieve constipation include sweet orange, grapefruit, lime, lemon, and tangerine.
6. Wheat flour
Wheat flour is flour milled from the entire kernel of wheat. It is used for a variety of culinary purposes in Nigeria. It is a whole-grain food that is rich in dietary fiber and bran. Studies suggest that wheat bran act as prebiotics and feed some of the healthy bacteria in your gut. Studies also show that wheat bran can help reduce constipation risk in children.
Dehydration is one of the major causes of constipation, as it can alter your water balance and make the passing of stool difficult. However, eating cucumbers may help support regular bowel movements. Cucumbers contain a good amount of water and fiber, both of which may help prevent constipation, keep the body hydrated, and increase stool regularity. You can also take cucumber juice to help with constipation.
8. Tiger nuts
Tiger nuts are a crop of the sedge family that is widely eaten in Nigeria. It is known as Ofio in Yoruba, Aki Hausa or Imumu in Igbo, and Aya in Hausa. Tiger nut is actually an edible tuber and is not a nut. Tiger nuts are remarkable sources of insoluble fiber, which can prevent constipation and keep your digestion running smoothly. They are also said to contain resistant starch, which is vital for digestive health.
9. Miyan Kuka
Miyan Kuka is a local Nigerian soup that is popular in the Northern part of Nigeria. The soup is made from powdered baobab leaves and okra. Baobab, which is the main ingredient in Miyan Kuka, is high in fiber, and that means it can improve digestive health and relieve conditions like constipation.
10. Nigerian leafy green vegetables
A lot of Nigerian green leafy vegetables are effective in relieving constipation and supporting digestion. They are not only rich in fiber but also good sources of folate, iron, and vitamins C and K. These leafy green vegetables help add bulk and weight to stools, which makes them easier to pass through the gut. They also help to soften stool and improve bowel regularity. Some examples of Nigerian leafy greens that help relieve constipation include spinach, utazi, fluted pumpkin leaves (Ugu), scent leaf, and bitter leaves.
Constipation is an unpleasant condition that makes passing stool difficult. It can even lead to serious health problems. However, consuming these Nigerian foods for constipation will help put your digestive system back on track.
9 Foods Kids Should Avoid When Constipated
Nobody likes to deal with constipation, but a slowing of bowel habits can unfortunately be a regular occurrence throughout childhood. Numerous factors may be the cause of constipation in children, including their diet. In kids and adults alike, eating patterns that don’t include enough fiber or adequate hydration definitely contribute to the inability to go.
To get your child back on the right track, digestively speaking, it can help to limit certain foods—or keep them off the menu altogether—until bathroom issues have resolved.
We’ve rounded up a list of nine common offenders that can cause your child to get all stopped up. When constipation hits, be sure to focus on feeding your child high-fiber foods like whole grains, fruits, vegetables, and beans, and offering plenty of fluids.
You’re probably aware that fast food isn’t the best choice in your child’s daily diet. But did you know that swinging through the drive-thru might actually contribute to constipation? When low-fiber choices like hamburgers, French fries, and fried chicken nuggets replace other fiber-rich foods, a fiber deficiency may result.
Meanwhile, many fast foods are high in sodium. Sodium alters the fluid balance in the body, which can result in harder-to-pass stool. Keep your child regular by reserving fast food for an every-once-in-awhile meal instead of a daily stop.
Under normal circumstances, cheese is an excellent source of calcium and protein for kids. And it doesn’t hurt that it’s a favorite food for many kiddos in grilled cheese, pizza, and mac and cheese.
But a diet too high in cheese can contribute to fewer bowel movements. Dairy foods by themselves have no fiber, and many of the “kid-friendly” foods they pair with don’t provide much, either. For the duration of your child’s constipation, keep cheese to a minimum.
While considering dairy in your child’s diet, though, don’t kick yogurt to the curb! Yogurt is rich in probiotics, which help intestinal flora thrive, leading to healthier, smoother bowel habits.
In fact, a 2011 study found that children who consumed a probiotic-rich yogurt daily for five weeks had significant improvement in defecation frequency and constipation-related abdominal pain.1
Additionally, the American Academy of Pediatrics recommends 1- to 2-year-olds drink two to three cups of whole milk per day, and children ages two to five drink two to two-and-a-half cups daily.2 Talk to your doctor before removing milk from your toddler or young child’s diet to combat constipation.
If cheese is off the table for constipation, what about ice cream? Not surprisingly, this dairy dessert is one to limit, too. As a tasty treat after dinner, try offering a dish of yogurt with fresh fruit instead.
Not only do processed meats like hot dogs, bacon, and deli meat contain no fiber, they’re also high in fat and sodium—both of which can slow digestion. So although a hot dog or bologna sandwich might make a quick, convenient kid’s lunch, try opting for higher-fiber proteins instead.
Mashed chickpeas, sliced vegetables, or bean burger patties are all sandwich fillings that might help, not hinder, your child’s chances of going “number two.”
Ever hear of the “BRAT” diet for clearing up diarrhea? This acronym, standing for Bananas, Rice, Applesauce and Toast, is often used as a mnemonic to remember foods that stop up your digestion. While the jury is still out on the connection between bananas and applesauce and bowel habits, the evidence is pretty clear about rice.
The refining process that turns brown rice white strips away important nutrients, particularly fiber. Compared to the 8 grams of fiber in one cup of whole grain brown rice, a cup of white rice supplies only 4 grams.
One 2020 study found that a diet high in brown rice was significantly more effective for treating constipation in adult women than a diet high in white rice.3 If this grain is on your menu while your child is constipated, be sure to choose the brown, whole grain variety.
White bread may appeal to kids (and grown-ups!) with its pillowy texture and smooth, neutral taste, but it’s not a friend to gut health. Like white rice, white flour is created via a process that takes away key parts of its “anatomy.”
The removal of the fiber-rich bran and germ from grains of wheat leaves only the endosperm portion of the plant. While this portion does contain some nutrients, like B vitamins, white flour and white bread can’t compare to the higher fiber content of whole wheat.
Got a kid who’s gotta go? Serve up whole wheat or multigrain bread as often as possible.
Made with white flour, white pasta also makes the list of constipation no-nos. One cup of white spaghetti contains less than a single gram of fiber—not exactly promoting the moving of your child’s bowels.
If your kiddo has never dipped a toe into the wide world of whole wheat and vegetable-based pastas, maybe now’s the time to start! As you introduce them to new, healthier versions of this favorite food, you’ll also be exposing them to diverse flavors.
Research shows that early introduction of a wide range of foods increases the likelihood your child will enjoy more foods later in life.4
As snack foods go, potato chips aren’t the healthiest choice to begin with—and because of their low fiber and minimal moisture, they certainly won’t speed up intestinal transit.
In fact, your child will do well to replace any low-fiber, high-sodium snacks (think pretzels, refined grain cereals, and packaged pastries) with fresh fruits, vegetables, nuts, or whole wheat crackers.
Sweets are another choice that can slow things down in the digestive department, especially if they take precedence over other, healthier foods in your child’s diet. In general, you won’t find any fiber in hard or gummy candies—no matter how much fruit flavoring they contain!
For a higher-fiber sweet fix, try offering your child baked goods made with whole wheat flour, chocolate-covered almonds, or berries with whipped cream. Experimenting with these alternatives might even help them develop a palate for more nutritious desserts.