High Fiber Foods for Constipation

Healthy Lifestyle


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High Fiber Foods For Constipation

Constipation might be a huge issue when you are trying to lose weight.

Luckily this can be solved naturally by clean eating and consuming high fiber foods, think of fruit and veggies.

The health benefits of a good diet are many!!

Adults don’t like to talk about poop.

That is a straight fact.

However, it plays an important part of our life and we spend a good amount of time on the toilet during our life.

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Best high fiber foods against constipation and fast weight loss


Normal Bowel Movement

Everyone is different and so the bowel movement for each and every person differs.

Some might poop 2-3 times on a day on the extreme, while some might only poop 2-3 times in a week.

If your normal pooping pattern is just to have it once a day, then that is completely normal.

Your bowel movement is a mix of your daily diet and movement.

It plays an important part of how the human body works as it carries an important task.

That of cleansing the body and to get rid of waste and toxics.

In short: constipation causes toxicity and inflammation.

This has a big impact when you are trying to stay in shape and want to lose weight.

When you are not emptying your bowels regularly, then toxics, waste and hormones are re-absorbed by the body.

This process of continuous recycling leads to more and more toxics building up in your body.

Often constipation comes because of a poor diet or a lack of exercise.

More often this is due to a combination of these two. You can improve the diet part by consuming more fibers. 

So let’s dive deeper into this.

Health Benefits of Fiber

There are different types of fiber (soluble & insoluble) and each of them has their own characteristics.

But the main important thing that you need to know is that you need to consume more of the good fibers. Think of vegetables, fruits & whole grains.

Most people go crazy with this.

They focus on consuming too much of one type of fiber, for example soluble. 

I don’t think this is wrong, but I find that you are depriving your body of many health benefits while you could just continue consuming both soluble & insoluble fibers.

Soluble fibers are good to make your poop softer and larger.

This is because soluble fibers allow more water to remain in your stool, making it easier to pass through the testiness.

Insoluble fibers on the other hand are good to make more stool, which makes it move faster through your body and will help you to get rid of it fast. In this way you will prevent any constipation.

So as you can see, it is important not go to very deep and analyze everything you eat.

As long as you eat more fruit and vegetables you will be fine.

What is Constipation

The harder your stool becomes in your body, the harder it is move through your system.

This results in a hard, dry poop.

The origin of this comes from a low fiber diet, not drinking enough water and a lack of exercise.

Constipation can be solved by some simple tweaks in your daily diet and lifestyle.

First reduce alcohol and drink more water. 

Also increase your fiber intake (more fruit and vegetables).

And switch that slice of white bread of a slice of whole grain bread. 

Go for a daily walk or run or another type of activity. This will help tremendously in increasing your bowel movements.

Foods to eat to ease constipation:

1. Spinach

2. Pears

3. Apples

4. Beans

5. Chia seeds

6. Oatmeal

7. Peaches

8. Strawberries

9. Kale

10. Brocolli



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High Fiber Foods for Constipation


In general, and as you can see all kinds of fruits and vegetables are good to ease your constipation.

Give yourself plenty of time when you are sitting on the porcelain throne.

Don’t hurry the process, relax and allow yourself some time to clean your bowel system. 

Try to make a habit out of this and build a regular pattern.

For example try to flush your intestines every morning or just after you arrived at the office.

If this still does not work, have a hard look at the other foods that you are consuming.

Dairy might be a culprit as well. Experiment and see what works the best for you.

It is better to remove all kinds of processed foods from your daily diet.

These type of foods are high in sugar and low in nutrients and fiber.

This will make you only gain weight instead of losing it.

A diet that consists of fruit, vegetables and whole grains will naturally cleanse your body and help to keep you in shape.

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All they follow is a simple and easy to understand system. Everyday there is a clear format to follow and tells them what foods they can eat and which ones are forbidden during their 3-Week Diet.

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About the Author

Hey! I'm Emma part of the FoodyWhale team. It is my mission to help people in their weight loss journey succeed. On FoodyWhale you can find my tips, tricks and secrets that I've used in my own weight loss journey.