Soluble & insoluble fiber foods list for constipation

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.