Fiber is a non-digestible form of carbohydrate that enhances digestive function and overall health. If you struggle with constipation -- infrequent or difficult to pass bowel movements -- a high-fiber diet may help alleviate your symptoms. The University of Washington Women's Health Center recommends gradually increasing your fiber intake until you reach 20g to 35g per day. Staying properly hydrated and avoiding low-fiber carbohydrates may also help. If your symptoms are severe or persistent, seek guidance from your doctor.
Fruits
Fruits provide soluble fiber, which, in addition to enhancing digestive regularity, can improve your blood sugar and cholesterol levels. While all fresh, dried, frozen and canned fruits contain some fiber, those particularly rich in fiber include cherries, raspberries, strawberries, blueberries, blackberries, apples, apricots, pears, bananas, oranges, grapefruit, figs, dates, raisins and prunes. For improved wellness and regularity, MayoClinic.com recommends incorporating fruit into all your meals. Opt for whole or fresh cut fruit over fruit juices, which tend to lack nutrients and fiber.
Vegetables
Vegetables are valuable sources of insoluble fiber, which enhances the movement of waste material through your digestive tract and increases stool bulk. For these reasons, vegetables are particularly helpful in preventing or reducing constipation, according to MayoClinic.com. Incorporate a wide variety of fiber-rich vegetables, such as artichokes, turnip greens, kale, spinach, sweet corn, brussels sprouts, cabbage, eggplant and mushrooms, into your diet regularly. Vegetables in the legume category, such as green peas, split peas, lentils, lima beans, soybeans and kidney beans, are some of the richest sources of soluble fiber. Legumes are also rich in protein and naturally low-fat and cholesterol-free. Thus, replacing high-fat meats, such as ground beef, in chili, soups and casseroles with beans, can enhance your fiber intake, relieve constipation and help prevent excessive consumption of fat and calories.
Whole Grains
Whole grains provide rich amounts of nutrients, insoluble fiber and soluble fiber. Fiber-rich whole grain foods include whole grain pasta, cooked barley, bran flakes, old-fashioned and instant oatmeal, air-popped popcorn, long-grain brown rice, wild rice and 100 percent whole grain breads, English muffins, bagels, tortillas and baked goods. For optimum results, MayoClinic.com suggests purchasing breads that list a whole grain as a primary ingredient and contain at least 2g of fiber per serving. Adding oats, barley or oat bran to baked goods and replacing white flour with whole grain flour can also enhance your fiber intake and relieve constipation. Since all grains provide special blends of fiber and nutrients, incorporate a variety into your diet regularly.
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