Soluble & insoluble fiber foods list for constipation
Both the types of fiber (soluble & insoluble) work together to provide the greatest benefits to our body such as preventing constipation and promoting a healthy digestive tract. Let us discuss some of the Soluble & insoluble fiber foods which are helpful in relieving constipation.
Foods having soluble Fiber:
Apples:
- Apples are a good source of soluble fibers such as pectin.
- Pectin is a substance which forms a gel-like substance in the intestines thus assisting in regular bowel movements.
Bananas:
- Bananas also contain pectin which is a type of soluble fiber. They have a natural laxative effect.
Citrus fruits:
- Citrus fruits like oranges and grapefruits are a good source of soluble fiber.
- These fruits contain water which helps to stimulate bowel movements.
Berries:
- Berries such as strawberries, raspberries and blueberries, are a great source of soluble fiber.
- They stimulate the digestive system and help to relieve the symptoms of constipation.
Legumes:
- Legumes such as lentils, chickpeas, and black beans are high in soluble fiber.
- They help to improve bowel movements and thus relieve constipation.
Oats:
- Oats are rich in beta-glucan, which has a property of absorbing water.
- It also adds bulk to the stool and promotes regular bowel movements.
Barley:
- Barley provides soluble fiber that helps soften the stool and assists its passage through the intestines thus lessening the chances of constipation.
Pears:
- Pears have a high pectin content, which has a natural laxative effect. It promotes regularity and also softens the stool.
Psyllium husk:
- Psyllium husk is a soluble fiber supplement that has the ability to absorb water.
- It forms a gel-like substance in the intestines, making easier the passage of stool from the intestine.
Flaxseeds:
- Flaxseeds can absorb water due to their excellent source of soluble fiber.
- They also promote regular bowel movements.
Foods having insoluble fiber:
Whole wheat grains products:
- Whole wheat products contain insoluble fiber known as bran. This insoluble fiber aids to avoid constipation.
Carrots:
- A good amount of insoluble fibre is present in carrots which promotes regular bowel movements and helps in preventing constipation.
Nuts and seeds:
- Nuts and seeds such as Almonds, walnuts, and sunflower seeds, all of these provide insoluble fiber. They aid in adding bulk to the stool and supporting regular bowel movements.
Cabbage:
- Cabbage contains insoluble fiber which promotes regular bowel movements and relieving constipation.
Brown rice:
- A type of whole grain, Brown rice contains insoluble fiber which adds bulk to the stool and reliefs constipation symptoms.
Whole grain cereals:
- Cereals such as bran flakes, provides insoluble fiber that helps to promote bowel regularity and prevents constipation.
Quinoa:
- Quinoa is a type of whole grain that contains insoluble fiber. It promotes digestive health by adding bulk to the stool thus relieving constipation related issues.
Broccoli:
- Broccoli is a vegetable which provides nutrients that support overall digestive health.
Brussels sprouts:
- Brussels sprouts are the member of the Gemmifera cultivar group of cabbages. These are rich in insoluble fiber which aids in regular bowel movements and lessen constipation.
| Foods having soluble Fiber | Role in relieving Constipation | Foods having insoluble Fiber | Role in relieving Constipation |
| Bananas
| · Softens stool · Promotes smooth bowel movements | Celery
| · Adds bulk to stool supports regularity |
| Apples | · Provides both soluble and insoluble fiber | Whole grain cereals | · Softens stool · Promotes smooth bowel movements |
| Pears | · Adds bulk to stool · Promotes regularity | Brown rice | · Adds bulk to stool · Helps in regularity |
| Carrots | · Adds bulk to stool · Supports regularity | Green beans | · Softens stool · Promotes smooth bowel movements |
| Strawberries | · Softens stool · Supports healthy bowel movements | Quinoa | · Softens stool and supports healthy digestion |
| Oranges
| · Helps soften stool · Promotes bowel regularity |
Corn
| · Adds bulk to stool · Promotes regularity
|