Quick High Fiber Recipes For Constipation That Work Wonder

High Fiber Recipes!
We all love fast food and sugary snacks, but sometimes the rise in sugar and fat with a lack of fiber can lead to unexpected digestive issues. Constipation is usually caused by eating a diet low in fiber because it hardens the stool and makes it difficult to pass. The good thing? All you need is to fix your diet and eat some fiber-rich food to improve your bowel movements. 

Keep reading to find some quick and easy high-fiber recipes for constipation that will help get your digestive system back on track!

How Fiber-Rich Foods Target Constipation? 

Fiber is a well-known nutrient to improve healthy and regular bowel movements. It helps with constipation by adding bulk to the stool, so it can easily pass through the digestive tract. 

When you are suffering from constipation, you should eat foods rich in fiber like oats and chia seeds. These foods are cooked in water, so the soluble fiber forms a gel-like substance that softens the stool. On the other hand, insoluble fiber, that you get from vegetables and grains, increases stool bulk and speeds up its passage. 

This is why combining these ingredients, like oats and chia seeds with vegetables and grains, makes perfect meal ideas to relieve constipation. While you get to enjoy some really yummy food, you also support your digestive health by keeping things moving smoothly.

Quick High Fiber Recipes for Constipation 

Suffering from constipation? Try these fiber-rich recipes to fix your bowel movements once and for all:

1. Avocado Toast

It is scientifically proven that avocados are rich in fiber, with one-half of an avocado providing 4.6 g of dietary fiber. Adding avocados to your diet will give your body both soluble and insoluble fiber, which helps soften stool and improve digestive health. 

For this recipe, you will need: 

• Avocado – half 
• Cucumber – half 
• Radish – half 
• Green sprouts – for seasoning, as required 
• Black pepper – for seasoning, as required 
• Salt – for seasoning, as required 
• Black sesame seeds – 1 pinch 

Here is how to quickly make a high fiber avocado toast to relieve constipation: 

1. Peel an avocado, remove the seed, and cut it in half. 
2. Using a fork, mash one-half of the avocado and generously spread it on a whole-grain toast. 
3. Cut half cucumber and half radish into slices and place on the toast. 
4. Throw in some black pepper, salt, black sesame seeds, and some green sprouts of your choice. 

Quinoa and Veggie Stir-Fry

If you want a quick and healthy meal that also improves digestion, try quinoa. It is packed with fiber that can help you relieve constipation. It is healthy, rich in nutrients, and becomes a complete meal when consumed with stir-fry vegetables. 

You will need the following ingredients: 

• Quinoa – 1 cup (rinsed)
• Water – 2 cups 
• Garlic – 1 clove 
• Olive oil – 1 tbsp
• Carrot – 1 
• Broccoli florets – 1 cup
• Bell pepper – 1 
• Soy sauce – 2 tbsp 

Now, let’s see how to cook: 

1. Mince the garlic and slice the bell pepper and carrot. 
2. Cook quinoa as per the packet instructions. 
3. Take a large skill set and add olive oil, keeping the flame high. 
4. When the oil is heated, add garlic and saute until it becomes fragrant. 
5. Add all the veggies (bell pepper, carrot, broccoli) and stir fry for 5 minutes until tender-crisp. 
6. Stir in cooked quinoa and soy sauce and keep cooking for a further 2 minutes.
7. Chia Seed Pudding 

Another delicious and quick snack to eat to relieve constipation is chia seed pudding. Studies state that just two to three tablespoons, or one ounce, of chia seeds, provide around 9.8 grams of dietary fiber. 

For this recipe, you will need:

• Chia seeds – 3 tbsp
• Almond milk – 1 cup 
• Honey or maple syrup – 1 tbsp
• Vanilla extract – ½ tsp 
• Fresh fruit of your choice for topping – berries, kiwi, mango, etc. 
• Sesame seeds/crushed nuts – as required for serving 

Here is how you can make chia seed pudding to improve your digestion: 

1. Take a bowl and add chia seeds, almond milk, honey, and vanilla extract. You can also use any other plant-based milk and sweetener like maple syrup instead. 
2. Mix everything well and keep the bowl in the refrigerator for at least 2 hours. Best if you refrigerate overnight. 
3. Cut your favorite fruits like blueberries, kiwis, and mangoes into bite-size pieces. 
4. Take a glass and make a layer at the bottom with cut fruits. 
5. Take out the chia seed pudding from the fridge and pour it into the glass. 
6. Top with more fruits and garnish with sesame seeds or nuts. 
7. Oatmeal With Fruits, Seeds, and Nuts

A bowl of oatmeal topped with fruits, seeds, and nuts is the best thing you can eat when constipated. This unique combo of ingredients is not only rich in soluble and insoluble fiber but also provides your body with unsaturated fats and liquids — basically everything that your body needs to relieve constipation. 

To make this, you’ll need:

• Rolled oats – half-cup 
• Apple – 1 
• Chia seeds – 1 tbsp
• Peanut butter – 1 tbsp
• Water – 1 cup 
• Blueberries – as required for topping 
• Nuts – as required for topping 

And here goes another one of the best high fiber recipes for constipation: 

1. Chop the apples into small, bite-size pieces. 
2. In one small pot, add half-cup rolled oats, chopped apples, and chia seeds. Mix well. 
3. Add water to the bowl and mix again. 
4. Put the pot on high flame and let the mixture boil. Once boils, turn the flame to low and let it simmer for about 5 to 10 minutes. Keep stirring until oats turn tender and creamy. 
5. Take it out in a bowl, throw in some berries, and top it with peanut butter and nuts. 

Frequently Asked Questions

• What types of fiber are best for relieving constipation?

Both soluble and insoluble fiber are best for relieving constipation. Soluble fiber is found in foods like oats and chia seeds that become gel-like when cooked in water. On the other hand, insoluble fiber is found in vegetables and grains. 

• How much fiber should I eat daily to prevent constipation?

You should eat 25-30g of fiber every day to prevent constipation. It is best to eat meals that consist of both soluble and insoluble fiber, such as those recipes where oats and chia seeds are mixed with veggies, grains, and nuts. 

• Can increasing fiber intake cause any side effects?

While eating fiber-rich food can relieve conditions like constipation and improve digestion, consuming extra fiber can cause bloating, gas, or cramping. Try to keep the fiber intake in check and drink plenty of water to avoid any side effects. 

Wrapping Up 

Constipation is a common issue caused by a lot of factors, like diet. When eating a lot of fast food or processed food, the human body does not get enough fiber to soften the stool. However, this condition can be easily treated with fiber-rich food. High fiber recipes for constipation are full of soluble and insoluble fiber that work together to add bulk to the stool, soften it, and promote regular bowel movements. 

NOTE:

This blog provides general guidelines for a healthier lifestyle and weight loss, aimed at making things easier for you. However, for personalized advice regarding health issues or specific dietary needs, please consult your doctor or a registered dietitian. Your health is important, and professional guidance is always recommended!

Reviewed by DT Noor Ateeq

A medical-certified dietitian with a passion for holistic health, Noor brings years of expertise in nutrition and wellness and also for weight loss. Her insightful approach empowers individuals to make informed dietary choices that enhance their overall well-being.

Medically Reviewed by DT Azwa Nadeem
Also a medical-certified dietitian, Azwa has a keen eye for detail and a deep understanding of nutritional science. She is committed to helping people achieve their health goals and weight loss goals through innovative strategies and an encouraging demeanor.

Both Noor Ateeq and Azwa Nadeem have provided invaluable insights, ensuring this blog offers practical and for their clients weight loss journey.