What Is The High Fiber Chart For Constipation?

What is the high fiber chart for constipation? Fiber is found in plant-based foods such as fruits, vegetables, grains, nuts, seeds, legumes, etc.

Here is a high fiber chat that can help with constipation below:

What is the high fiber chart for constipation? iStock-photo credit: Piotr_malczyk

Avocado-1 medium size- fiber per serving- 13.5- 45% of the Daily Value.

Broccoli– 1 cup- grams of fiber per serving-2.5- 8% of the Daily Value.

Cooked Brussell Sprouts– ½ cup- 2 grams of fiber per serving- 7% of the Daily Value.

Orange– 1 Medium- 4 grams of fiber per serving- 13% of the Daily Value.

Cooked Wild Rice– ½ cup- 1.5 grams of fiber per serving- 5% of the Daily Value.

Blueberries– 1 cup- 3 grams of fiber per serving- 10% of the Daily Value.

Popcorn-1 cup- 1 gram of fiber per serving- 3% of the Daily Value.

Cooked Brussel Sprouts– 1/2 cup- 2 grams of fiber per serving- 7% of the Daily Value.

Apple– 1 medium- 5 grams of fiber per serving- 17% of the Daily Value.

Raw Kale– 1 cup- 1 gram of fiber per serving- 3% of the Daily Value

The general recommendation suggested by The Dietary Guidelines For Americans for fiber intake is 25 grams per day for adult women and 38 grams for adult men.

If you are getting this minimum per day any constipation that may happen in your life will be minimal. Because this daily fiber intake will significantly reduce the risk of any constipation issues.

If men and women can get at least 30 grams of fiber per day it can really help reduce the risk of any potential constipation problems. If you can get enough fiber from food, then you can try to get your fiber from fiber supplements.

And one of those fiber supplements can be a prebiotic supplement. Prebiotics help with providing healthy gut bacteria and improving your overall health.

Anytime that you can consume foods that have insoluble fiber, which is good for reducing constipation and bulking up the stool while pushing it through your intestines. Why? Because insoluble fiber doesn’t dissolve in water and stays intact as it travels through your digestive system.

Plant based foods are great because they contain a good amount of fiber that will reduce the risk of chronic diseases such as heart disease, Type 2 diabetes, several types of cancers, digestive issues, etc.

The Bottom Line is some of the top fiber foods to help with reducing the risk of constipation are broccoli, apples, oranges, Brussels sprouts, avocados, wild rice, kale, etc.

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