What is constipation?
According to the American College of Gastroenterology, Constipation is one of the most frequent gastrointestinal complaints in the US. Constipation is defined as going longer than 3 days without a bowel movement. You may also be experiencing constipation if you have incomplete evacuation of your bowel movements, hard stools or straining when using the bathroom.
What is fiber?
While constipation is caused by many factors, it is often the result of inadequate fiber intake. Dietary fiber is the edible portion of plants that is not digested. There are two forms of fiber: soluble and insoluble. Soluble fiber helps us feel full and aids in digestion, while insoluble fiber adds bulk to stool and absorbs water as it moves through it moves through the digestive system.
How much do we need?
The Academy of Nutrition and Dietetics recommends 25 grams of fiber for women and 38 grams of fiber for men each day. The average American gets about 11 grams of fiber daily, which is less than half the daily recommended amount. The good news is that it’s easier to meet your daily needs than you think. All it takes is 2 cups of fruits and 2 ½ cups of vegetables every day, in addition to whole grains and beans. Below is a complete breakdown of the top fiber foods.
Top Fiber foods (source: Today’s Dietitian)
1. Bran
| Food | Portion | Amount of Fiber |
| Oat bran, raw | 1 ounce | 12 g |
| Wheat bran, raw | 1 ounce | 12 g |
| Corn bran, raw | 1 ounce | 22 g |
| Rice bran, raw | 1 ounce | 6 g |
| Fiber One Bran Cereal | 1/2 cup | 14 g |
| All-Bran Cereal | 1/2 cup | 10 g |
| Fiber One Chewy Bars |
2. Beans
| Food | Portion | Amount of Fiber |
| Lima beans, cooked | 1 cup | 14 g |
| Adzuki beans, cooked | 1 cup | 17 g |
| Broad beans (fava), cooked | 1 cup | 9 g |
| Black beans, cooked | 1 cup | 15 g |
| Garbanzo beans, cooked | 1 cup | 12 g |
| Lentils, cooked | 1 cup | 16 g |
| Cranberry beans, cooked | 1 cup | 16 g |
| Black turtle soup beans, cooked | 1 cup | 17 g |
| Kidney beans, cooked | 1 cup | 16 g |
| Navy beans, cooked | 1 cup | 19 g |
| White beans, small, cooked | 1 cup | 19 g |
| French beans, cooked | 1 cup | 17 g |
| Mung beans, cooked | 1 cup | 15 g |
| Yellow beans, cooked | 1 cup | 18 g |
| Pinto beans, cooked | 1 cup | 15 g |
3. Berries
| Food | Portion | Amount of Fiber |
| Raspberries, raw | 1 cup | 8 g |
| Blueberries, raw | 1 cup | 4 g |
| Currants (red and white), raw | 1 cup | 5 g |
| Strawberries, raw | 1 cup | 3 g |
| Boysenberries, frozen | 1 cup | 7 g |
| Gooseberries, raw | 1 cup | 6 g |
| Loganberries, frozen | 1 cup | 8 g |
| Elderberries, raw | 1 cup | 10 g |
| Blackberries, raw | 1 cup | 8 g |
4. Whole grains
| Food | Portion | Amount of Fiber |
| Amaranth, grain | 1/4 cup | 6 g |
| Barley, pearled, cooked | 1 cup | 6 g |
| Buckwheat groats, cooked | 1 cup | 5 g |
| Popcorn, air popped | 3 cups | 4 g |
| Oats (old fashioned), dry | 1/2 cup | 4 g |
| Rye flour, dry | 1/4 cup | 7 g |
| Millet, cooked | 1 cup | 2 g |
| Quinoa, cooked | 1 cup | 5 g |
| Teff, grain, dry | 1/4 cup | 6 g |
| Triticale, flour, dry | 1/4 cup | 5 g |
| Wheat berries, dry | 1/4 cup | 5 g |
| Wild rice, cooked | 1 cup | 3 g |
| Wheat flour (whole wheat), dry | 1/4 cup | 4 g |
| Brown rice, cooked | 1 cup | 4 g |
| Bulgur, cooked | 1 cup | 8 g |
| Bread (whole wheat), sliced | 1 slice | 2 g |
| Crackers, rye wafers | 1 ounce | 6 g |
| Spaghetti (whole wheat), cooked | 1 cup | 6 g |
5. Fruit
| Food | Portion | Amount of Fiber |
| Banana | 1 medium | 3 g |
| Pear | 1 medium | 6 g |
| Orange | 1 medium | 4 g |
| Apple | 1 medium | 4 g |
| Prunes, | dried 1/2 cup | 6 g |
| Raisins | 2 ounces | 2 g |
| Peaches, dried | 1/4 cup | 3 g |
| Figs, dried |
6. Greens
| Food | Portion | Amount of Fiber |
| Turnip greens, cooked | 1 cup | 5 g |
| Mustard greens, cooked | 1 cup | 5 g |
| Collard greens, cooked | 1 cup | 5 g |
| Spinach, cooked | 1 cup | 4 g |
| Beet greens, cooked | 1 cup | 4 g |
| Swiss chard, cooked |
Great post! this information was much needed and I’m going to pay better attention to fiber and my fiber intake! I’ve taken notes and saved it in my phone!
Thanks again
Great! Glad it was useful for you!
I was suddenly irregular some months ago and tried many different solutions. I started drinking more water, taking laxative powder, eating lentils daily and nothing brought me back to regularity. When I started adding black beans to my lentils all was good. It provides the bulk for daily bms and I’m very happy with that solution. I’ve used both canned and dry beans and they both work great. Hope it works for you too!
Thanks for sharing! Beans are a great way to add fiber and help keep things regular