High-Fiber Foods Chart for Constipation Among Indians

Have you ever felt bloated, had abdominal pain, or felt blocked? These are the signs of constipation, a common gastrointestinal condition that affects people of almost all ages. 

According to a survey, 22% of adults in India have constipation. Metro cities like Kolkata and Chennai contribute the highest, 28% and 26%, respectively. 

The major cause is a low-fiber diet that reduces motor activity and causes constipation. If you feel bloated or blocked, you are suffering from constipation. The high-fiber foods chart for constipation can help cure it. So, let’s look at the causes of constipation and the benefits of a high-fiber food chart for constipation. 

What Are The Causes of Constipation?

A major cause of constipation is irregular bowel movements. Treating it on time is necessary to prevent severe gut irregularity. Some causes of constipation are: 

• Dehydration 
• A sedentary lifestyle 
• Low-fiber diet 
• Pregnancy 
• Travel 
• Irregular sleep patterns
• Irritable bowel syndrome 
• Certain medications 
• Ignorance 
• Lifestyle modifications
• No physical activity
• Problem with intestinal function 

Also, read https://redcliffelabs.com/myhealth/food-and-nutrition/healthy-diet-chart-for-weight-loss/ 

High-Fiber Foods Chart for Constipation

Fiber is an edible component of plant foods. It improves digestion and provides a space for bacteria to grow inside the intestine. Doctors strongly emphasize high-fiber food to make it easier to pass stool. 

Fruits, vegetables, grains, legumes, nuts, and seeds are great sources to relieve constipation. Remember to check the label before buying and drink fluids for easy digestion. 

Fiber Content in Fruits 

Fruits	Total Fiber (grams)
1 medium pear (178 grams)	5.5
1 medium apple with skin (182 grams)	4.5
1 medium-sized banana (118 grams)	3.0
1 cup raspberries (123 grams)	8.0
1 medium orange (140 grams)	3.0
1 cup strawberries (144 grams)	3.0

Fiber Content in Vegetables

Vegetables	Total Fiber (grams)
1 cup of boiled green peas (160 grams)	9.0
1 medium raw carrot (61 grams)	1.5
1 cup chopped raw cauliflower (107)	2.0
1 cup boiled sweet corn (157 grams)	4.0
1 medium baked potato with skin (173 grams)	4.0
1 cup boiled Brussels sprouts (156 grams)	4.5
1 cup boiled turnip greens (144 grams)	5.0
1 cup boiled broccoli (156 grams)	5.0

Fiber Content in Grains 

Grains	Total Fiber (grams)
1 cup whole-wheat cooked spaghetti (151 grams)	6.0
1 cup cooked barley (157 grams)	6.0
¾ cup bran flakes (30 grams)	5.5
1 cup cooked quinoa (185 grams)	5.0
1 medium oat bran muffin (113 grams)	5.0
1 cup cooked oatmeal (234 grams)	4.0
3 cups of air-popped popcorn (24 grams)	3.5
1 cup of cooked brown rice (195 grams)	3.5
1 slice of whole-wheat bread (32 grams)	2.0
1 slice of rye bread (32 grams)	2.0

Fiber in Legumes, Nuts, and Seeds 

Legumes, Nuts, & Seeds	Total Fiber (grams)
1 cup of boiled split peas (196 grams)	16.0
1 cup of boiled lentils (198 grams)	15.5
1 cup of boiled black beans (172 grams)	15.0
1 cup of canned cannellini, navy, great northern beans (180 grams)	13.0
1 ounce of chia seeds (29 grams)	10.0
1 ounces of almonds (29 grams)	3.5
1 ounce of pistachios (28.35 grams)	3.0
¼ cup of sunflower kennels	3.0

A Health Fiber-Rich Diet Plan For Constipation

To make a fiber-rich diet that helps relieve constipation without hindering taste. Here is a fiber-rich diet plan for constipation. 

Breakfast 

Have 3 whole-wheat roti with ½ cup dal or green peans curry. 

Or 

Have masala oats with low-fat yogurt. 

Mid-Day 

Have 1 cup of fruit salad and sprinkle 1 tablespoon of soaked chia seeds. 

Or 

Have one medium-sized pear with roasted flax seeds. 

Lunch 

Have 1 cup of brown rice with mixed vegetable salad and Chana masala curry. 

Or 

1 bowl of vegetable pulao with raita or Palak curry. 

Evening 

Have 1 slice of multigrain bread and spread peanut butter over it and one medium-sized banana. 

Or 

Have 1 glass of buttermilk with one teaspoon of ground flaxseeds. 

Dinner 

Have 2 multigrain rot with rajma curry or mix-vegetable curry. 

Or 

Have fried vegetables (less oily and spicy) with curd. 

Before Bed 

Have 1 glass of warm turmeric milk.

Or 

Have a handful of soaked almonds. 

Also, read https://redcliffelabs.com/myhealth/food-and-nutrition/weight-loss-diet-chart-for-female/ 

5 Incredible Health Benefits of High-Fiber Foods

High-fiber foods help with constipation. There are several other benefits of high-fiber foods. Let’s understand. 

1. It helps maintain cholesterol levels and keep the heart healthy. 
2. It helps regulate blood sugar levels, energizing you throughout the day.
3. It aids in managing body weight and prevents occasional hunger bouts. 
4. It promotes overall bowel health and lowers the risks of hemorrhoids. 
5. It can also reduce the risks of colorectal cancer. 
6. It facilitates a smooth bowel movement, preventing constipation and discomfort. 

15 Worst Foods For Constipation 

Not all foods are fiber-rich; otherwise, they might cause constipation. Here are the 15 worst foods for constipation. 

• Unripe or under-ripe Banana
• Chewing gum 
• Gluten 
• Caffeine 
• White rice 
• Persimmon
• Red meat 
• White bread
• Alcohol 
• Chocolate 
• Certain supplements 
• Dairy products 
• Fast foods 
• Processed foods 
• High-in-fat foods

What Otherwise Can You Do To Control Constipation? 

A high-fiber food chart is not the only solution to cure constipation. Here are some lifestyle changes that can help you be happy and healthy. 

• Practice simple exercises like walking or jogging daily. 
• Live in a stress-free and supportive environment. 
• Take at least 7-8 hours of sleep every night. 
• Focus on eating small and light meals, especially before sleeping. 

Key Takeaways 

Constipation can make you feel uneasy and bring mood swings. Dehydration, medicines, and irritable bowel syndrome are some causes of constipation. Practice a healthy diet to keep your gut healthy. Along with a healthy diet and regular sleep pattern, regular checkups can help relieve constipation. 

Redcliffe Labs offers the gut microbiome test, where you can keep track of your digestive system and know your overall health functioning. They offer a home sample collection service to make it accessible and comfortable for you. Book the test from the website or mobile app and know your gut health and prevent risks of irregular bowel movement.