Best High-Fiber Foods for Constipation Relief (+ Free Grocery List)
Let’s Talk About Constipation
Constipation might not be dinner-table conversation, but when you’re dealing with it, it’s all you can think about. You’re not alone: nearly 15% of folks in the U.S. deal with chronic constipation, and way more experience occasional “log jams.”
Diet alone doesn’t always prevent constipation—it can happen to anyone, even if you’re following a plant-based diet. The good news? It’s often manageable with a few simple dietary and lifestyle shifts. Let’s break it down.
What Causes Constipation?
There are a lot of reasons your digestive system may slow down. Common causes include:
Low fiber intake
Not drinking enough fluids
Lack of movement or sitting for long periods
Ignoring the urge to go
Stress or travel
Medications (like opioids or iron supplements)
Certain medical conditions (IBS, thyroid issues, structural changes in the gut)
What Does Constipation Actually Look Like?
You may be constipated if you:
Have fewer than three bowel movements per week
Strain or experience discomfort when going
Pass small, dry, hard stools (think: rabbit pellets)
Feel like you didn’t fully "go" even after a bowel movement
A helpful visual tool is the Bristol Stool Chart:
Type 1: Separate hard lumps (severe constipation)
Type 2: Lumpy and sausage-shaped (mild constipation)
Ideally, you're aiming for Type 3 or 4—smooth, soft, and easy to pass.
Why Fiber Is So Important for Constipation Relief
If you’re not getting enough fiber, your digestion slows. Fiber is the indigestible part of plant foods that keeps things moving.
There are two main types:
Soluble fiber: Dissolves in water, forming a gel that softens stool and helps regulate blood sugar and cholesterol.
Found in: oats, apples, chia seeds, beans, lentils, flax, bananas.Insoluble fiber: Acts like a broom, sweeping your digestive tract and adding bulk.
Found in: leafy greens, whole wheat, brown rice, veggies, nuts, seeds.
Most plant foods contain a mix of both types, so variety is key.
How Much Fiber Do You Actually Need?
Spoiler: Most people don’t get enough. Here’s what you should aim for:
Women: At least 25 grams per day
Men: At least 38 grams per day
Most Americans get only 10–15 grams—no wonder things aren’t moving. Use a free tool like Cronometer to get a rough estimate of your intake. No need to obsess—just become aware.
7 High-Fiber Plant Foods to INCORPORATE
Looking for fiber-rich foods that are easy to add to your routine? Start with these:
Chia seeds – 10g fiber per 2 tbsp
Lentils – 15g per cup (cooked)
Prunes – 6g per ½ cup, plus sorbitol for extra help
Oats – 4g per cup (cooked)
Leafy greens (kale, spinach) – ~4–5g per cup (cooked)
Apples (with skin) – 4–5g per medium fruit
Flaxseeds – 3g per tbsp, ground
Need a printable list?
Download your High-Fiber Foods Shopping List PDF
Tips to Add More Fiber Without the Bloat
Fiber is amazing—but only if you increase it gradually. Here’s how to ease into it:
Add fiber slowly over several days to allow your gut to adjust
Pair fiber-rich foods with plenty of water
Cook veggies if raw foods feel too rough at first
Spread fiber intake throughout the day instead of all at once
What to Drink with Fiber for Best Results
Water matters—a lot.
When you’re dehydrated, your colon pulls water from your stool, making it dry and hard to pass.
Aim for at least 8 cups (2 liters) of water per day (unless you are following a fluid restriction for a medical reason)
Herbal teas, diluted juices, and broths count too
Prune or apple juice can provide gentle natural relief thanks to sorbitol
Don’t Forget To MOVE!
You don’t need a fitness tracker or fancy gym. Your gut loves any movement:
Go for a walk (seriously, 10 minutes can help)
Stretch in the morning
Try light yoga or core exercises
Get up every hour if you’re sitting all day
Every little bit helps.
Final Thoughts: Constipation Isn’t Just an Inconvenience
It’s your body’s way of saying, “Hey, something’s not working.” Thankfully, it’s usually fixable.
Eat more plant-based fiber
Drink enough fluids
Move your body (even a little helps)
Still feeling stuck (literally and figuratively)? You don’t have to tough it out.
I offer 1:1 plant-based nutrition counseling—and yep, most clients can use insurance.
Book a free 20-minute consult here to see if we’re a good fit.
