Struggling With Constipation? These 10 Nutritious High Fibre Fruits For Constipation Are The Answer!

'Pait khush toh hum khush' and constipation is one such phenomenon that may not let you stay happy! Constipation is a frequent digestive problem that impacts millions of individuals globally. It is marked by rare, challenging, or painful bowel movements, frequently causing discomfort and bloating. Although lifestyle elements like insufficient physical activity and low water consumption can lead to constipation, diet is essential for a healthy digestive system. 

High-fibre foods help constipation naturally, and among them, high-fibre fruits provide a natural and efficient remedy for constipation, which can be an unpleasant and annoying problem. Dietary fibre-rich fruits enhance regular bowel movements, facilitate easy digestion, and provide more volume of stool while also getting vital vitamins and minerals for general health. Let's dive into this blog and learn about the fruits with the most fibre for constipation and the best fibre for its cure.

Table Of Contents

1. Importance Of Fibre For Constipation

2. Which Fruits Have The Most Fibre To Reduce Constipation?

3. What Foods Are High In Fibre To Reduce Constipation?

4. What Fibre Is Best For Constipation?

5. Dietitian's Recommendation

6. The Final Say

7. FAQs

8. References
 

Importance Of Fibre For Constipation

Fibre for gut health is essential for preventing and relieving constipation, as it helps regulate digestion and promote smooth bowel movements. It promotes general gut health and gives stool more volume, which makes it simpler to pass.

There are two main types of fibre:
 

• Soluble Fibre: This kind turns into a gel-like substance in the intestines after dissolving in water. It helps soften the stool and makes bowel movements easier. Soluble fibre is found in apples, pears, oranges, and berries.
• Insoluble Fibre: This kind gives the faeces more volume and doesn't disintegrate in water, which speeds up its passage through the digestive system. Insoluble fibre is found in fruits such as bananas, kiwi, and papaya.

Also Read: 22 Effective Home Remedies For Constipation: Simple At-Home Solutions For Relief

Which Fruits Have The Most Fibre To Reduce Constipation?

Here is a list of fruits that have the most fibre for constipation:

1. Prunes (Dried Plums)

One of the best constipation relief fruits. They are rich in both soluble and insoluble fibre, making them highly effective in promoting bowel movements. Prunes also contain sorbitol, a natural sugar alcohol that acts as a mild laxative.
 

• Fibre Content: 7 grams per 100 grams
• How To Consume: Eat 4-5 prunes daily, blend them into a smoothie, or soak them overnight and consume them in the morning.
   

2. Pears

Pears are an excellent source of fibre and water, making them an effective fruit for relieving constipation. The skin of the pear contains most of the fibre, so it is best to eat them unpeeled.
 

• Fibre Content: 3.1 grams per 100 grams 
• How To Consume: Eat fresh pears, blend them into juices, or add them to salads.
   

3. Apples

Apples, particularly when eaten with the skin, are a great source of dietary fibre. They also contain pectin, a type of soluble fibre that promotes gut health and softens stools.
 

• Fibre Content: 2.4 grams per 100 grams 
• How To Consume: Eat raw apples, make apple sauce, or add apple slices to oatmeal or yoghurt.

Also Read: 15 Amazing Green Apple Benefits for Skin & Women’s Health 

4. Berries (Raspberries, Blackberries, Strawberries, Blueberries)

Berries are the most well-known foods high in antioxidants, vitamins, and hydration. Their high water content helps to soften stool, making bowel movements smoother.
 

• Fibre Content: 6.5 grams per cup (raspberries), 7.6 grams per cup (blackberries) 
• How To Consume: Add them to smoothies, yoghurt, oatmeal, or eat them fresh as a snack.
   

5. Kiwi

Kiwi is especially good for constipation because it has a lot of fibre and an enzyme called actinidin that helps with digestion and bowel movements.
 

• Fibre Content: 3 grams per 100 grams 
• How To Consume: Eat kiwi raw, blend into a smoothie, or add to fruit salads.
   

6. Oranges

Oranges include a significant quantity of fibre and are high in vitamin C. They also contain flavonoids that stimulate bowel function.
 

• Fibre Content: 2.4 grams per 100 grams 
• How To Consume: Eat fresh oranges, drink fresh orange juice with pulp, or add orange segments to salads.
   

7. Figs (Fresh and Dried)

Figs are loaded with fibre and natural laxative properties, making them a great choice for preventing constipation.
 

• Fibre Content: 2.9 grams per 100 grams (fresh), 9.8 grams per 100 grams (dried) 
• How To Consume: Eat fresh figs, soak dried figs overnight and consume them in the morning, or add them to oatmeal and smoothies.
   

8. Papaya

Papaya's benefits for digestion have been well known since ancient times. Papain, an enzyme found in papayas, aids in the breakdown of proteins, facilitates digestion, and encourages regular bowel movements.
 

• Fibre Content: 1.7 grams per 100 grams 
• How To Consume: Eat fresh papaya, make a papaya smoothie, or add it to fruit salads.
   

9. Bananas (Ripe)

Bananas, especially ripe ones, contain soluble fibre that helps regulate digestion and prevent constipation. Unripe bananas, however, may have the opposite effect.
 

• Fibre Content: 2.6 grams per 100 grams 
• How To Consume: Eat ripe bananas alone, add them to smoothies, or mash them into oatmeal.
   

10. Avocados

Avocados are among the best fruits for constipation and digestion because they are high in soluble and insoluble fibre.
 

• Fibre Content: 6.7 grams per 100 grams 
• How To Consume: Mash them onto toast, add to salads, or blend into smoothies.
   

What Foods Are High In Fibre To Reduce Constipation?

Fibre-rich foods help soften stool and make bowel movements easier. The best sources include:
 

• Fruits– Apples, pears, oranges, and berries (like raspberries) contain soluble fibre, which absorbs water and makes stools softer.
• Vegetables– Broccoli, carrots, spinach, and Brussels sprouts are packed with fibre and water, aiding digestion.
• Legumes– Beans, lentils, and chickpeas are excellent sources of fibre and promote gut health.
• Whole Grains– Brown rice, whole wheat bread, oats, and quinoa provide insoluble fibre, which adds bulk to stool.
• Nuts and Seeds– Chia seeds, ToneOp Flax Seeds, and almonds help improve digestion.

Drinking plenty of water with fibre-rich foods is essential because fibre absorbs water to work effectively. A combination of soluble and insoluble fibre ensures smooth digestion and prevents constipation.

Also Read: Explore The Superpower Of Guava For Constipation And Ways To Add It To Your Diet 

What Fibre Is Best For Constipation?

There are two main types of fibre: soluble and insoluble, both essential for relieving constipation.
 

For constipation relief, a mix of both fibres works best. Insoluble fibre speeds up movement, while soluble fibre ensures stool is soft. Psyllium husk, a fibre supplement, is particularly effective because it contains both types. Chia and flaxseeds are also great options. You can also take ToneOp Care’s Isab Go+ Satchets, which provide fast-acting relief from constipation due to ispaghula husks with lactitol monohydrate content. 

Drinking enough water is crucial, as fibre needs moisture to work properly. Without water, fibre can make constipation worse instead of helping.

Dietitian's Recommendation

For constipation relief, include fibre-rich fruits in your daily diet: 
 

• Pears and apples (with skin) provide insoluble fibre to add bulk to stool. 
• Berries like raspberries and blackberries are packed with fibre and antioxidants for gut health. 
• Oranges contain soluble fibre and natural hydration to soften stool. 
• Prunes and figs act as natural laxatives due to their high fibre and sorbitol content. 
• Bananas (ripe) help with digestion, while kiwi contains a unique enzyme that promotes bowel movement. 

Combine these fruits with plenty of water for maximum effectiveness. A variety of fruits ensures better digestion and long-term gut health.

                                                                        Dt. Akshata Gandevikar

The Final Say

Natural constipation relief and prevention can be achieved by including high-fibre fruits in your diet. Fruits like prunes, pears, apples, berries, kiwi, and figs offer both soluble and insoluble fibre that supports digestive health. By making these fruits a regular part of your meals and staying hydrated, you can maintain a healthy gut and improve overall well-being.

FAQs

1.  Are bananas good or bad for constipation?

Ripe bananas help with constipation because they contain soluble fibre, which softens stool. However, unripe bananas have more resistant starch, which can cause constipation. To relieve constipation, choose fully ripened bananas, as they are easier to digest and promote healthy bowel movements. 

2. How many fibre-rich fruits should I eat daily?

Aim for at least 2–3 servings of high-fibre fruits daily. A serving can be one medium apple, pear, or banana, or ½ cup of berries, prunes, or chopped figs. Eating a mix of fruits provides different types of fibre, promoting gut health. Drinking plenty of water enhances fibre’s effectiveness in preventing constipation.

3. Can eating too much fibre from fruits cause problems?

Yes, suddenly eating too much fibre can cause bloating, gas, and stomach discomfort. Gradually increase fibre intake to allow your digestive system to adjust. Also, drink enough water, as fibre needs moisture to work properly. Too much fibre without water can actually worsen constipation instead of relieving it. 

4. Can fruit alone cure constipation?

While high-fibre fruits help significantly, a balanced diet with whole grains, vegetables, and adequate water intake is essential. Regular exercise also supports digestion. If constipation persists despite dietary changes, consult a doctor. A combination of fibre, hydration, and movement is the best long-term solution for preventing and managing constipation naturally.
 

References

• https://www.medicalnewstoday.com/articles/322382
• https://www.kailashhealthcare.com/blog/boost-your-digestive-health-high-Fibre-foods-for-constipation-relief
• https://www.everydayhealth.com/digestive-health/diet/foods-that-help-relieve-constipation/
• https://timesofindia.indiatimes.com/life-style/food-news/7-high-fiber-fruits-that-have-natural-laxative-properties-to-boost-digestive-health/articleshow/112739047.cms
• https://prodiadigital.com/en/articles/fruits-that-help-with-constipation

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