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While tracking macronutrients like protein, carbs, and healthy fats is important in any healthy diet, there's one key macronutrient that often gets overlooked: dietary fiber. In fact, according to a study published in the American Journal of Lifestyle Medicine, only a dismal 5 percent of Americans meet the FDA's daily recommendation of 28 grams of fiber per day. By adding a variety of high fiber snacks to your daily diet, you can put a serious dent into that daily value.

What is fiber?

Dietary fiber is a type of indigestible carbohydrate found in plant food sources.

There are two categories of fiber: soluble and insoluble.

  • "Soluble fiber dissolves in water and forms a gel-like consistency, and is beneficial for lowering blood cholesterol and glucose levels," says Hillary Cecere MS, RDN, a registered dietitian for Eat Clean Bro.
  • "Insoluble fiber doesn't dissolve in water and is beneficial for digestion and constipation prevention," Cecere says.

What are the benefits of eating fiber-rich foods?

"Some of the benefits of eating high fiber snacks throughout the day are that fiber-rich foods tend to be more filling and satisfying," says Cecere. But aside from their satiating properties, high fiber snacks also offer a ton of health benefits as well.

For example, combining high fiber snacks with a source of healthy fat and protein can help your blood sugar remain stable and ensure your energy levels remain constant, all while avoiding the energy crash common with high sugar foods, says Kristen Carli, RD.

Fiber also "plays a key role in digestive health by adding bulk to stool and promoting elimination," adds Madeline McDonough, MS, RDN. In other words: fiber keeps your gut healthy and your trips to the bathroom, regular.

How we chose the best store-bought high-fiber snacks.

  • Keep an eye on the DV (daily value). "Look at the nutrition label under %DV (which is the percent Daily Value). If this snack has at least 15% DV fiber per serving then you know this is a high fiber snack," says Janna Guberman MS, RD, CDN, a registered dietitian at the Kravis Center for Cardiovascular Health at Mount Sinai. A good source of fiber is 3 grams per serving.
  • Keep the sugar content at a minimum. "Ideally you are choosing foods with the least amount of added sugar. Generally, I will say, for packaged foods to keep sugar in the single digits per serving," says Guberman.
  • Go for whole grain. "The key is the food being 'whole grain' rather than enriched or made with whole grains. The first ingredient on the list should state either 100% or whole versus enriched," says Sandra Gultry, MS, RDN and founder of Its All About Choices, LLC.
  • Generally take a "whole foods first" approach. "Purchasing high fiber snacks can be confusing. Packaged foods may be labeled as 'high fiber'; however, the fiber may not be naturally occurring in the product," says McDonough. Rather, manufacturers may add synthetic isolated fiber, like inulin. "[But] you can be sure that plant-based options (fruits, veggies, nuts, seeds, whole grains) will be chock full of fiber."
  • Read the label. "It's important to not JUST look at the fiber contents of a food; try to keep the food's total profile in mind, since some high fiber foods could also be high in sugar, sodium or calories, and therefore, not as valuable to you," says Bonnie Taub-Dix, RDN, creator of, and author of Read It Before You Eat It – Taking You from Label to Table.

These are the 25 best high-fiber snacks.

The following store-bought, high-fiber snacks are all considered a "Good Source" of fiber, which means they provide over 10% of your daily value of the nutrient. That translates to more than 3 grams of fiber per standard portion size.

1. CORE Bars

core bar overnight oats

Fiber: 6-7 grams per bar

No time to prep traditional overnight oats? CORE bars are essentially the Pinterest-famous breakfast or snack in crunchy form. These on-the-go non-GMO, USDA-, vegan-, and gluten-free certified foods are crafted based on the principles of balanced nutrition. They're made with whole protein sources (aka sans isolates), are free of added sugars and, instead, sweetened with dates and fruit, plus they're swimming with prebiotic fiber and probiotics—a match made in healthy digestion heaven.

2. KIND Snacks Nut Bars

kind snacks nut bars

Fiber: 3-6 or more per bar

KIND bars have a cult following that includes registered dieticians and nutritionists alike. "Nuts are a delicious source of fiber," says Jackie Newgent, RDN, a plant-forward culinary nutritionist, author of The Clean & Simple Diabetes Cookbook, and spokesperson for KIND Snacks. "Simply grabbing a handful of pistachios or almonds daily is an awesome idea. Or, easier yet, stash some nut-based snack bars, like KIND nut bars (my favorite flavor is the dark chocolate almond mint!), in your tote, desk, purse, or carry-on so you have easy access to a tasty, healthy snack with fiber anytime."

3. Angie's Boomchickapop Sea Salt Popcorn

Angies boomchickapop

Fiber: 4 grams per serving

Popcorn is high in fiber and low in calories and fat, making it among the quintessential sources of fiber on the market. However, many popcorn brands are sprinkling their kernels with flavorful additives, or drizzling on chocolate and caramel, which increases the snacks' sugar and fat content. "Be sure to avoid the pre-made, butter-coated kinds, and choose the plain variety, as you can always add on nutritional yeast or chili powder for extra flavor," says Bonnie Balk, RD, a health and wellness expert for Maple Holistics.

4. Bare Snacks Sea Salt Carrot Chips

bare snacks carrot chips

Fiber: 7 grams per serving

Whole fruits and vegetables are some of the best sources of dietary fiber (along with beans and legumes, whole grains, etc.), but dried variations, in moderation, can also be considered high fiber snacks (just make sure to scan their ingredients label for added sugars). Bare Snacks Sea Salt Carrot Chips are a perfect example of this: They're made from carrots and a sprinkle of sea salt and yield a whopping seven grams of fiber per serving.

5. Biena Roasted Chickpea Snacks

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Fiber: 4-6 grams per serving

Chickpeas are having a glorified moment, and it looks like these roasted snacks are going to follow us into the new year. Stash a bag of Bienas in your desk drawer or display them front and center on your pantry shelves. With nine flavors to choose from—from Rockin' Ranch to Girl Scouts Thin Mints—there's a taste to curb every craving, with the added benefit of a very limited ingredients list that boasts a decently high fiber content.

6. The Chia Co. Chia Pods

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Fiber: 4-7 grams per pod

Chia seed pudding is another overnight dish that's been popularized by social media and, like oats, features a ton of fiber. The Chia Co.'s Chia Pods come in four flavors—Cranberry + Coconut, Vanilla Bean, Coconut, and Dark Cacao—are free of dairy, gluten, and 100 percent plant-based. What's more, chia seeds are a soluble fiber, so these snacks are not only rich in fiber, but they also support healthy cholesterol and blood sugar levels, says McDonough.

7. Purely Elizabeth Apple Cinnamon Pecan Superfood Oat Cups

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Fiber: 6 grams per cup

Alternative options for oatmeal lovers are Purely Elizabeth's oat cups. The Apple Cinnamon Pecan flavor is jam-packed with fiber sourced from whole, organic ingredients like dried apples, pecans, flax seeds, chia seeds, and more. These microwavable cups are great to bring to work.

8. Doctor In The Kitchen Flackers

doctor in the kitchen flackers

Fiber: 6 grams per serving

Cecere is a fan of these flaxseed crackers from Doctor In The Kitchen. They're made from only three ingredients—organic flaxseeds, organic apple cider vinegar, and sea salt—and because the flax is sprouted, it's easier for your teeth to chew and for your body to digest and absorb. Spread on some mashed avocado or nut butter and you've got yourself a wholesome, delicious fiber-packed snack.

9. Barbecue Pulp Chips by Pulp Pantry

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Fiber: 5 grams per serving

If your go-to snack is a bag of potato chips, swap greasy, salty spuds for this healthy alternative. Pulp Pantry is on a mission to eliminate food waste by taking fresh vegetable juice pulp and transforming the often discarded food group into delicious snacks. Currently, their roster of treats features four bags of chips: Barbeque, Jalapeno Lime, Salt 'n' Vinegar, and Sea Salt. They aren't just super flavorful, but they're also highly nutritious. For example, a serving of BBQ yields 5 grams of fiber and only 17 grams of net carbs.

10. ProBar Mixed Berry Bites

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Fiber: 6 grams per serving

Not the type to pack four pieces of fruit in your lunch bag? No problem. PROBars Mixed Berry Bites combine organic blueberries, cranberries, and strawberries with organic cashews, flaxseed, chia seed, and more for a compact, fiber-rich snack you can add on to any meal for an extra boost of gut health.

11. Kashi GO Crunch!

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Fiber: 8 grams per serving

Cereal snackers rejoice! Kashi's new GO Crunch! cereal is a tasty high-fiber option you don't have to eat for breakfast exclusively. Measure out the ¾ cup serving in a baggie for grazing throughout the day. One serving yields 8 grams of fiber sourced from a seven whole grains and sesame blend and whole grain oats. Plus, one bowl equates to a whopping 9 grams of plant-based protein, putting Kashi GO Crunch at the forefront of balanced meals.

12. Kencko Crimsons Smoothie

kencko smoothies

Fiber: 5.2 grams per serving

Kencko recently joined the roster of smoothie delivery services this year, and so far reviewers are raving. The term "kencko" literally means health in Japanese, and the name definitely translates to the brand's line of plant-based beverages. Categorized by the colors of each drink's star ingredients, the Crimsons smoothie contains acai, banana, strawberry, mango, cinnamon, and chia seeds. One packet equates to 90 calories and 5.2 grams of gut-loving fiber, plus a slew of antioxidants to support brain health and cognitive function, and calcium for a strong heart, teeth, and bones.

13. Sakara Life Energy Super Bar

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Fiber: 13 grams per serving

Sakara Life Energy Super Bars keep your tastebuds satisfied and your body well satiated with 10 grams of protein, 11 grams of healthy fats, plus a whopping 13 grams of fiber per serving. "Super" is an understatement—these bars are delicious, nutritious, and made from mostly organic ingredients like raw hemp protein, sunflower seed butter, almonds, and dates. What's more, these high-fiber snack bars do more than keep you feeling full, they keep you energized so you can be productive long past that dreaded afternoon slump period.

14. RIND Snacks Straw-Peary Blend

rind straw-peary-blend in bag

Fiber: 5 grams per serving

A word of advice to fruit shavers: Don't ditch the peel. RIND snacks are made from whole fruits, including their skins. Fiber is found in the rind, so these sun-dried superfruit snacks maintain their juicy flavor and nutrition. One serving of the Straw-Peary blend—made from sweet red apples, bosc pears, and strawberries—yields 5 grams of fiber. And don't get discouraged by its 16 grams of sugar—none of it is the added sugar kind.

15. Barley+ Pink Lady Apple & Chai Spiced Bar

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Fiber: 9 grams per serving

This writer speaks from experience when she says if you're not regular, Barley+ Pink Lady Apple & Chai Spiced Bars are a game-changer. With 6 grams of soluble fiber, plus 2 grams of insoluble fiber, each bar contains 32 percent of your daily needs. The special barley grain mixture was designed to keep your digestion at its most optimal, keeping you regular and fuller for longer.

16. Health Warrior Dark Chocolate Cherry Chia Bars

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Fiber: 5 grams per bar

These high-fiber snacks are 100 percent vegan, gluten-free, soy-free, dairy-free, and non-GMO so everyone can enjoy them between meals, for dessert, or as a pre/post workout treat. Despite there being only 100 calories per bar[/infoline], these little bites are mighty filling, offering grazers 5 grams of fiber from whole food sources like chia seeds, cashew butter, chicory root fiber, dried cherries, tart cherries, and rolled oats.

17. Mary's Gone Crackers

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Fiber: 3 grams per serving

Among her list of store-bought high-fiber snacks, Cecere also praises Mary's Gone Crackers, which are made from organic ingredients like whole grain brown rice, quinoa, flaxseed, and sesame seeds. One serving yields 3 grams of fiber, but when paired with something like Justin's Almond Butter (3 grams of fiber per serving) or half an avocado (7 grams of fiber), it can easily be transformed into a delicious, natural high-fiber snack. "I think the best way to choose a high fiber snack is to just eat more plant foods," says Cecere, and these different combinations are the perfect examples.

18. NAKED Bars

naked bars peanut butter

Not to get confused with Naked Juice, NAKED bars are manufactured under NAKED Nutrition, a company whose mission is to deliver optimal nutrition to athletes through pure ingredients. Of course, you don't have to be an avid gym-goer to enjoy their products, and Cecere says you'll definitely want to add these high-fiber protein bars to your snack stash. Each bar contains between five and seven real food ingredients with zero additives. Plus, with the combination of protein, healthy fats, and fiber, you'll stay full and energized for longer after snacking on these bars.

19. Enlightened Bada Bean Bada Boom Roasted Fava Bean Snacks

bada bean bada boom

Fiber: 5 grams per serving

They say beans are a magical fruit because the more you eat, the more regular you'll be. But if a can of black or kidney beans just isn't your idea of a tasty snack, give Enlightened Bada Bean Bada Boom's roasted snacks a try. With flavors like sea salt, sriracha, and mesquite BBQ, you'd never know these crunchy bites were so nutritious unless you scanned the label (which, of course, we highly suggest you do). Each 1 ounce bag is 100 calories and yields an impressive 7 grams of protein, 5 grams of fiber, and only 1 gram of sugar. They're also free of cholesterol and saturated fats, which is good news for your heart.

20. Quest Peanut Butter Chocolate Chip Protein Cookie

quest peanut butter chocolate chip

Fiber: 11 grams per serving

Have a sweet tooth? Avoid the 3 p.m. temptation to gorge on vending machine snacks to get your fix with a soft cookie from Quest Nutrition. The Peanut Butter Chocolate Chip flavor is a personal favorite (the combination of flavors is heavenly), and with 16 grams of protein paired with 11 grams of fiber (not to mention only 1 gram of sugar and a mere 5 net carbs), it's the perfect high-fiber snack to curb your sugar cravings.

21. Dave's Killer Bread

daves killer bread

"Adding an avocado to your breakfast or having avocado toast (using minimally processed, whole grain bread options) for a snack is also a high fiber snack," says dietitian Kelly Bay, DC, CNS, CDN. Dave's Killer Bread is an excellent option for toast fans as it offers 5 grams of fiber per slice and is made from organic ingredients.

22. Wonderful Almonds Roasted & Salted

wonderful almonds roasted salted

"[For high-fiber snacks,] the least processed a food is, the better. Which basically means whole, "real foods," such as fruits, veggies, whole grains, nuts and seeds," says Healthy Meals Supreme's Melissa Nieves, LND, RD, MPH. Under those guidelines, Wonderful Almonds definitely qualifies. Though one serving-size packet is 250 calories, they're also jam-packed with healthy fats and 5 grams of fiber, so they're a great option to keep on your desk to ensure you're healthily grazing throughout the day.

23. Bob's Red Mill Organic Golden Flaxseed Meal

bobs red mill flaxeed meal

Fiber: 3 grams per serving

"A great way to sneak in fiber is throwing chia seeds or flaxseed meal into meals and snacks. You can add it to a smoothie, put it in baked goods, sneak it in your oatmeal," says Bay.

24. Fiber One Original Bran Cereal

fiber one original

Fiber: 14 grams per serving

Cereals high in fiber, like Fiber One Original Bran, are great to have on hand in your cupboard. You can eat them as a meal or measure out a serving and pick at it throughout the day. But note, because Fiber One has such a high fiber content, it's very important that you drink a glass of water after eating this hearty bowl. "Keep in mind that more is not always better. Add fiber slowly to avoid intestinal gas and bloating. Fiber works best when it absorbs water so for a moving experience, be sure to have plenty of fluids when fueling up on fiber for a perfect partnership," says Taub-Dix.

25. That's It Apple Blueberry Fruit Bars

thats it fruit bar

Fiber: 4 grams per serving

"The best way to add fiber to your diet is by adding whole grains, fruits, and vegetables. Aim to make at least 1/2 your servings of grains, whole grains, get 2-3 servings of fruits and vegetables a piece," says Emily E Tills, MS, RDN, CDN. That's It bars can help knock out a few fruit servings. For example, this Apple Blueberry bar is made from one apple and 20 strawberries and that's it—literally.

Julia Guerra

Julia Guerra is a freelance health and wellness writer. Read more

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What Is Konjac?


Konjac, also known as glucomannan, is an herb that grows in parts of Asia. It’s known for its starchy corm, a tuber-like part of the stem that grows underground. The corm is used to make a rich source of soluble dietary fiber.

Konjac is used as a gelatin substitute and to thicken or add texture to foods. It’s also used in traditional Chinese medicine. In the Western world, konjac is best known as a dietary supplement for weight loss and cholesterol management.

Konjac side effects

Glucomannan is generally well-tolerated. Like most high-fiber products, however, it may cause digestive problems such as:

  • bloating
  • diarrhea or loose stools
  • abdominal pain
  • gas
  • nausea

Benefits of konjac

The high fiber content of konjac has many health benefits. Soluble fiber helps lower cholesterol and blood glucose levels. A diet high in fiber may also help regulate bowel movements, prevent hemorrhoids, and help prevent diverticular disease. Here’s what the research says:

Konjac and constipation

A 2008 study found that glucomannan may help prevent constipation. The study showed that adding glucomannan to a low-fiber diet increased the amounts of probiotic bacteria in feces. It also increased bowel movement function by 30 percent.

Konjac and weight loss

Fiber is filling. Eating it regularly helps keep you fuller longer, so you’re less likely to overeat or snack between meals. Konjac also expands in the stomach to help keep you full.

According to a , adding a glucomannan fiber supplement to a balanced, 1,200-calorie diet caused more weight loss than a 1,200-calorie diet plus a placebo. Adding an additional fiber supplement (guar gum or alginate) didn’t have an impact.

Konjac and cholesterol

A 2008 systematic review found that konjac may help lower total cholesterol, LDL (bad) cholesterol, and triglycerides. Konjac also reduced body weight and fasting blood sugar. Researchers concluded that glucomannan could be an adjuvant therapy for people with diabetes and high cholesterol. A later study found that konjac lowered LDL and recommended its use to reduce the risk of cardiovascular disease.

Konjac and skin health

According to a 2013 study, konjac can reduce acne and improve the health of skin. It’s thought to reduce allergic response and improve wound healing.

How to use konjac

Konjac supplements are available online or in most natural health stores. Supplements aren’t regulated by the Food and Drug Administration (FDA). Only buy them from reputable manufacturers.

Take konjac with plenty of water, preferably before a meal. There’s no approved, standardized dose of konjac. Recommended dosages vary by manufacturer and what you’re using it for. They typically range from 2 to 6 grams. Follow the manufacturer’s dosage instructions, or contact your doctor or a qualified natural health practitioner for advice.

Konjac risks and precautions

According to the FDA, some konjac candies have caused choking deaths in the elderly and in children. This prompted the FDA to issue an import alert in 2011 for konjac candies. Konjac candies have a gelatinous structure that doesn’t dissolve in the mouth like other gelatin products.

Konjac supplements may also expand in your esophagus or bowel and cause an obstruction. The risk is higher if you:

  • take konjac tablets
  • take konjac in any form without water
  • are elderly
  • have problems swallowing

Several countries have banned the use of konjac because of the high incidence of bowel or throat obstruction. Children and pregnant or breastfeeding women should not take konjac supplements.

Stop taking konjac and get medical help if you have symptoms of an allergic reaction such as:

  • difficulty breathing
  • hives or a rash
  • itchy skin
  • rapid heart rate
  • swelling

Konjac has been shown to lower blood sugar levels. It may slow the absorption of sugar, so people with diabetes should closely monitor their blood sugar. Consult your doctor before using konjac if you take insulin or other diabetes medications.


Konjac is a plant that’s been used for centuries in Asia as food and medicine. Research has shown it may help you fight constipation and reduce cholesterol. More studies are needed, but konjac may also support weight loss. The best formula for reducing the number on the scale is still a healthy diet and regular exercise.


Equate (Walmart) Fiber Therapy Powder Orange Flavor Reviews


Fiber powder (and most nutritional supplements) depend a great deal on the quality of their ingredients. Better quality ingredients directly lead to better nutrition and better results. But lower quality (and cheaper) ingredients simply will not give the same results. This product is cheaper than most of the name brand products, but you certainly get what you pay for. Although it is a lower price, it is also definitely a lower quality. Now some may not be looking for too much extra help from supplements, so they would rather pay less and get lower results, because they only need a little bit of help. But for me personally, if I am going to pay good money for nutritional supplements, I would rather pay a little bit more to be sure that I am getting quality ingredients that will give me the results that I am looking for. The orange flavor is not the best, but it does help it a little bit in getting it down.





This fiber therapy product has a strong orange flavor. Fiber therapy has helped me feel better and have less stomach pain. An internal medicine doctor told me that I needed to increase my fiber intake and this is an easy way to increase it. I take fiber therapy and I have found it to be a necessary part of my daily vitamin regimen. I have been taking fiber for many years now and have found it to be beneficial for good digestive health. They are a fairly good price and I have purchased many bottles of their fiber therapy. Most of these products contain husks and that is why they work well. It is important to take it with a full glass of water and I try to do that because it is better for your health too. Equate is also an affordable brand. Equate brand is one I buy often. I can usually find Equate fiber therapy in stock at most stores. Fiber therapy is important and helpful to me.


Anchorage, AK



I have tried equate products before and they have worked pretty well for me. I thought I would try their fiber supplements since it was a lot cheaper and you get so much more for the money. It was half the price of all the other brand name fiber supplements and twice the size of the package. The first few times I took it, it worked really well. After a while it works but not as good as in the beginning. You also must drink a lot, i mean a lot of water. Or else you will feel very blotted and full of gas. I have tried the name brand fiber supplements and never had that problem. It is a good product if your on a budget and need to cut back, but i would advise buying the name brand supplements if you are able. I have had better experineces with them than with the Equate brand. The orange flavor is not bad, it tastes like most powdered drinks you mix with water. I would recommend for someone to try it at least once since our bodies are not all alike and it may work better for others than it did for me. It is so affordable that you can actully out at least once.


Chapel Hill, NC





Drinks walmart fiber

Fibre supplements

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A Student Drank 2 Liters Fiber Supplement For Dinner. This Is What Happened To His Intestines.

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Can't go? 7 healthy foods and drinks to help you poop, according to dietitians

  • If you can't poop, try eating foods like prunes, whole grains, pulses, and flaxseeds. 
  • Some drinks, like water and coffee, can also help you poop if you are constipated. 
  • However, if you are experiencing constipation for three consecutive months, see your doctor.
  • Visit Insider's Health Reference library for more advice.

Constipation occurs when someone has fewer than three bowel movements per week. It is fairly common, affecting around 20% of the North American population. Symptoms include hard stools, straining to move your bowels, or feeling backed up. 

If you experience chronic constipation, you may need to seek medical help, but many people can relieve symptoms with dietary changes. Here are some foods that help with constipation: 

1. Prunes 

Creativ Studio Heinemann/Getty Images

Prunes, which are dried plums, relieve constipation because they contain a natural laxative called sorbitol. Sorbitol is a type of sugar found in plants. Of the total sugar content in prunes, around 28% is from sorbitol. 

Prunes are also high in both soluble and insoluble fiber. Both types of fiber are important for normal digestion and improving constipation:

  • Insoluble fiber speeds up the digestive process, preventing back-ups.
  • Soluble fiber gives stools bulk, making it easier to pass. 

On average, there is about 6 grams of fiber per 100 grams of prunes. This is four times higher than the fiber content in fresh plums.

2. Pulses 

GettyImages 1097051894
R.Tsubin/Getty Images

Pulses are legumes, beans, and peas, which are packed with fiber, making them a great choice for easing constipation. Common types of pulses include: 

  • Beans 
  • Chickpeas 
  • Lentils 
  • Peas

Legumes help reduce constipation due to their high fiber and resistant starch content. Resistant starches are digested slower than simple starches like rice and potatoes. These starches function much like fiber in helping to improve digestion. 

3. Coffee 

GettyImages 1273597473
Boy_Anupong/Getty Images

Coffee triggers several reactions in the gut that help move your digestion along, like: 

  • Contracting intestinal muscles like the colon
  • Producing gastrin, a stomach acid that increases the movement of food
  • Increasing CCK, a hormone that helps digest fat

However, consuming too much coffee and caffeine increases your risk of dehydration, which exacerbates constipation. For this reason, make sure to drink plenty of water while consuming caffeine. 

4. Water 

Drinking water can help flush out bacteria responsible for UTIs.
fizkes/Getty Images

Staying hydrated can help make your stools softer and easier to pass, says Abby Langer, RD a registered dietitian based in Toronto, Canada. 

"Because fiber adds bulk to the stool, the water helps soften it and balances how it moves through your digestive system," says Langer.

You should aim to drink 3.7 liters of water per day if you're a male and a 2.7 if female, and consume 35 grams of fiber from foods per day. 

5. Whole grains 

whole wheat bread
Oksana Schmidt/Getty Images

Whole grains are considered healthy alternatives to processed, refined grains. Common grain products include bread, pasta, and cereal. 

Whole wheat vs. whole grain: Which is more nutritious according to dietitians

Unlike refined grains, whole grains retain all of the parts of the grain kernel — which are loaded with nutrients like fiber. For example, whole grain-whole wheat flour has 10 to 12 grams of fiber per 100 grams, whereas refined-white flour only has two to three grams of fiber per 100 grams.  

The following whole grains have an extremely high fiber percentage: 

  • Bulgar wheat is 18.3% fiber
  • Barley is 17.3% fiber
  • Rye is 15.1% fiber 

6. Flaxseeds and chia seeds

Aniko Hobel/Getty Images

Flaxseeds and chia seeds are tiny seeds loaded with fiber:  

A small 2019 study compared the effects of supplementing flaxseeds, psyllium (which is a laxative), or a placebo on managing constipation in patients with type 2 diabetes. They found that both flaxseeds and psyllium decreased symptoms of constipation. 

Opt for ground flaxseeds, as they are easier to digest. You can incorporate ground flaxseeds or chia seeds into your diet by sprinkling them onto salads, baked goods, oatmeal, or smoothies. 

7. Probiotics 

serggn/Getty images

Probiotics are live bacteria found in some foods, drinks, and supplements that may help with digestive issues. Foods containing probiotics include: 

  • Yogurt
  • Kefir
  • Sauerkraut
  • Pickles

The "good bacteria" in probiotics support your immune system, aid in digestion, and keep "bad bacteria" out. There are many types of probiotics and consuming a variety is important for gut health, says Kelly Jones MS, RD, CSSD, a registered dietitian based in Newton, Pennsylvania. 

A small 2012 study in pregnant women over the age of 18 found administering a mixture of probiotics over the course of four weeks reduced constipation.

"I recommend those with chronic constipation consult a gastroenterologist, or at the very least choose a probiotic with a variety of strains, around six to ten, from a reputable brand," says Jones.

Foods to avoid while constipated 

Relieving constipation isn't always about adding new foods to your diet. Instead, you may want to limit or avoid foods as well, like: 

Consuming fiber on a regular basis keeps things moving, but eating too many fiber-rich foods may make matters worse. Eating more than 70 grams of fiber per day and not drinking enough water can cause gastrointestinal issues like constipation, bloating, gas, or diarrhea.

Note: For more tips to get rid of constipation, read our guide on constipation relief. 

When to see a doctor 

Langer recommends seeking medical help if you are experiencing symptoms of constipation for three consecutive months. "At this point, it is considered chronic and it's time to seek medical help," she says. 

According to Jones, constipation may also be a sign of other underlying medical issues like: 

You should also immediately seek medical help if you are experiencing constipation and notice blood in your stool, as this may be an indicator of a more serious medical problem such as anal or colon cancer. 

Insider's takeaway 

Staying hydrated and eating foods high in fiber can help reduce constipation. However, constipation can be difficult to solve on your own or may be a sign of an underlying health condition. 

Therefore, talk with a healthcare professional if symptoms persist for three months. Also, if you think certain foods might be contributing to your constipation, consult a dietitian before you cut things out of your diet.


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