Best Fiber Foods for Constipation
Whole grains, beans, fruit, vegetables, and nuts can help you get enough fiber when constipation is a concern. There is no single best food for everyone. Start with foods you enjoy and tolerate, and increase fiber gradually rather than making a sudden large change.
Which foods are useful starting points?
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) is part of the U.S. National Institutes of Health (NIH). Its food and fluid guidance for constipation includes these fiber sources. The serving ideas below are examples for everyday meals, not a ranking of treatments.
- Whole grains: oatmeal, whole-wheat bread, or whole-wheat pasta. Try oatmeal with breakfast or switch one familiar grain food to a whole-grain version.
- Beans and lentils: chickpeas, lentils, and kidney or black beans. A small addition to soup, rice, or a salad can be an easy place to begin.
- Fruit: berries, pears, oranges, and apples with their skin. Use fruit as a snack or add it to a meal.
- Vegetables and nuts: carrots, peas, broccoli, almonds, and peanuts are options to work into meals according to your preferences and allergies.
How should you increase fiber?
Build up a little at a time. Eating more high-fiber food and drinking enough fluids can help make stools softer and easier to pass, according to NIDDK’s constipation treatment guidance. Your fluid needs depend on your circumstances; this is not a reason to override an existing fluid restriction.
For practical changes across meals, read How to Increase Fiber Intake Without Supplements. If a change leaves you uncomfortable, our fiber and bloating guide explains why more fiber can sometimes mean more gas.
What if changing food does not help?
Food is only one part of constipation management. NIDDK also discusses physical activity, bowel habits, medicines, and other treatments. If self-care is not working, seek an assessment rather than continually increasing fiber. Do not stop a prescribed medicine because you suspect it contributes to constipation; discuss that possibility with your clinician.