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High-Fiber Fruits for Constipation

by
author image Laura Niedziocha
Laura Niedziocha began her writing career in 2007. She has contributed material to the Stoneking Physical Therapy and Wellness Center in Lambertville, N.J., and her work has appeared in various online publications. Niedziocha graduated from Temple University with a Bachelor of Science in exercise science. She also has her Associate of Arts in communications from the Community College of Philadelphia.
High-Fiber Fruits for Constipation
Raspberries are a high-fiber fruit. Photo Credit Hemera Technologies/AbleStock.com/Getty Images

Constipation occurs when the food you eat is digested slowly. As the bulk of food passes through your small intestine and into your large intestine, most of its nutrients have already been absorbed. The role of the large intestine is to extract excess water. When stool moves through your large intestines slowly, most of the water is taken out, leading to a hard, dry stool that is not easily passed by your colon. This is constipation. Adding fiber from fruits to your diet adds bulk and water to your feces, which may help with constipation.

Types of Fiber

High-Fiber Fruits for Constipation
Apples are a high-fiber fruit. Photo Credit Medioimages/Photodisc/Photodisc/Getty Images

There are two types of fiber: soluble and insoluble. Their names refer to their interaction with liquids. Soluble fiber dissolves in water and in doing so turns into gummy substance. Insoluble fiber does not mix with water and instead passes through your body relatively unchanged, making it of more use for constipation. Both types of fiber are not absorbed by your body, but still benefit the health of your digestive system. Several fruits contain both types of fiber.

Fiber and Constipation

High-Fiber Fruits for Constipation
Pears are a high-fiber fruit. Photo Credit Digital Vision./Photodisc/Getty Images

Insoluble fiber may be the most benefit to easing constipation. Insoluble fiber, the kind of fiber that makes up the skin of may fruits, can aid in digestion. Insoluble fiber helps stimulate the muscles of the digestive system, making them stronger, which can help with constipation. Fiber also increases the weight, volume and pliability of your stools, which makes them easier to pass and reduces constipation. Most fruits are a good source of insoluble fiber.

High Fiber Fruits

High-Fiber Fruits for Constipation
Figs are a high-fiber fruit. Photo Credit Sarsmis/iStock/Getty Images

Many fruits are high in fiber, especially those you eat with the skin on, such as pears and apples. The fruits richest in fiber include raspberries, pears, apples, strawberries, figs and raisins. Raspberries provide 8 grams of fiber per 1 cup. One medium pear has 5.5 grams and one medium apple provides 4.4 grams. A 1 1/4-cup serving of strawberries has 3.8 grams of fiber. Figs provide 1.6 grams in two medium fruits and raisins give you 1 gram in a 2 tablespoon serving.

Recommendations

High-Fiber Fruits for Constipation
Stawberries are a high-fiber fruit. Photo Credit Pixland/Pixland/Getty Images

Recommendations for fiber are aimed at keeping you healthy and preventing constipation. The recommended fiber intake for older children through adults is 20 to 35 grams per day, according to the National Institutes of Health, but the average American consumes less than half that amount. You can get fiber from vegetables and whole grains to reach this daily goal.

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