Constipation is a common problem that involves stools that are hard and irregular in frequency. Constipation, which often causes pain and bloating, affects children and adults. Constipation can arise suddenly or it can be an ongoing problem. There are many high fiber foods that will help solve the problem of constipation.
Whole Grain Foods
The American Congress of Obstetricians and Gynecologists says whole grain foods are healthy and help eradicate constipation. Whole wheat breads, whole wheat pasta and brown rice have high fiber levels. These foods will help move any hardened waste material causing constipation.
Dried Fruits
Dried fruits, including figs, prunes, and apricots, will usually start a bowel movement quickly. Thus, eating these dried fruits regularly will help prevent constipation. Gradually introduce dried fruits into the diet to avoid excess bloating or stomach pain.
Legumes
Harvard Medical School says legumes such as lentils and peas are high fiber foods. Lentils and peas can be added to salads, casseroles, stews and soups. Eating a variety of legumes and peas will improve overall health and will also relieve constipation.
Popcorn, Seeds & Nuts
The American Geriatrics Society says high-fiber snacks, such as popcorn, sunflower or pumpkin seeds, or nuts, such as almonds, walnuts, peanuts, Brazil nuts or pistachio nuts, will help eliminate constipation. These foods help the body move food through the digestive system to promote regular bowel movements.
Beans, Vegetables & Fruits
Beans, vegetables and fruits are high-fiber foods and, thus, regular intake of these food items will prevent constipation. Vegetables such as broccoli, cauliflower, carrots, asparagus, corn, string beans, tomatoes and cucumbers provide roughage in the diet and reduce constipation as do fruits like bananas, kiwi, raspberries, oranges, blueberries and strawberries.
Bran
Bran is also a high-fiber food. It can be sprinkled onto yogurt, cereal or added to salads. Bran will keep bowel movements regular and prevent constipation when eaten on an ongoing basis.
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