We’re taught all of our lives about the importance of eating a balanced diet. Getting the right amount of nutrients and fiber can help ensure your body is healthy and functions properly. When we eat properly, we feel more energized, are generally in a better mood, think more sharply, and feel stronger overall. Increasing fiber in your diet can offer many physical benefits as well including weight management, improved digestion and relieve constipation. Today, I’ll be focusing on the benefits of a high fiber diet and sharing a roundup of high fiber recipes (foods with over 5 grams of fiber per serving) that are great to relieve constipation. 

15 High Fiber Recipes For Constipation

Constipation is a common condition everyone experiences at one time or another. This post can help you get constipation relief through your diet and know what to expect if you’re ever in that situation.

Is A High Fiber Diet Good For Constipation

So is a high fiber diet good for constipation? The answer is yes. The reason being is because fiber helps to make stools bulker and easier to pass. It’s known to support a healthy balance of bacteria in the digestive tract and promote efficient gut motility, leading essentially to constipation relief.

It’s been said that most people in the U.S. don’t consume enough fiber and will need to eat more fiber in order to meet the daily recommended amount of fiber intake of 25 to 38 grams of fiber per day (for adults).

How Does Fiber Help Constipation

So if you’re wondering how fiber helps with constipation, it’s simple. Think of it like this. Fiber is the part of plant food (like fruits, vegetables, whole grains, and legumes) that’s indigestible. It’s the non-digestible part of these carbs that passes through the digestive tract going on to bulk up stools, keeping the digestive system moving regularly, and making stools softer and easier to pass.

When consuming fiber rich foods or beginning a high fiber diet, you may see improvements in your digestion, bowel movements, weight management, and lower cholesterol and blood sugar levels. Experts recommend gradually increasing your fiber intake over time in order to avoid digestive discomfort. 

What Are High Fiber Foods For Constipation

If you’re on the hunt for fiber rich foods, see this list below of food items that are known to be beneficial even for those with long term or chronic constipation.

• Leafy Greens
• Brown Rice
• Prunes
• Apples
• Pears
• Kiwi
• Artichoke
• Spinach
• Broccoli
• Oatmeal
• Beans
• Lentils
• Carrots

High Fiber Meals For Constipation

Add any of these high fiber recipes to your weekly meal plan the next time you’re wondering how to get more fiber in your diet for relief for constipation. Include these high fiber breakfast foods while you’re at it too!

Yogurt Berry Bowl with Nuts

350 calories

29g carbs, 30g protein, 14g fat, 11g fiber, 0g added sugar

Ingredients

• 8 oz Yogurt, plain, Greek, 2%, from tub – 170 calories
• 1 cup Raspberries, frozen, not sweetened – 80 calories
• ⅛ cup Nuts – 100 calories

Instructions

1. Let berries thaw for a few minutes ahead of time if possible.
2. Optional: place nuts in a plastic bag and mash them with a hard object to crush them.
3. Mix together yogurt and berries, top with nuts, and enjoy!

French Toast Sammie & Berries

380 calories

34g carbs, 32g protein, 12g fat, 10g fiber, 1g added sugar

Ingredients

• 2 oz Deli slices, turkey – 60 calories
• 1 Bread, thick, slice – 110 calories
• 2 Egg, large – 144 calories
• ¼ tsp Vanilla – 0 calories
• ⅓ Tbsp Milk, 2% (Tbsp) – 3 calories
• ¼ tsp Cinnamon – 0 calories
• 1 cup Raspberries, fresh – 64 calories

Instructions

1. Combine one egg, vanilla, milk, and cinnamon in a bowl.
2. Whisk with a fork until smooth.
3. Spray a pan with an oil spray and put on medium heat.
4. Soak both sides of bread in mixture and place in pan. Top with rest of mixture if not all soaked up.
5. Cook ~3 minutes each side, until mixture has been soaked up.
6. While toast is cooking, spray a second pan with an oil spray. Crack in egg, then flip when cooked most of the way through. Let cook for another 30-60 seconds, then remove from heat and place on top of bread.
7. Add turkey. Fold bread over & make a sandwich if you like.
8. Serve berries on the side.
9. Note: 1/3 Tbsp = 1 tsp.

Egg Fried Rice

440 calories

26g carbs, 26g protein, 25g fat, 8g fiber, 0g added sugar

Ingredients

• 3 Egg, large – 216 calories
• 1½ cups Cauliflower rice, frozen – 40 calories
• ⅔ cup Peas/Corn/Carrots, Frozen – 70 calories
• ¼ Onion, yellow – 14 calories
• 1 tsp Avocado oil (tsp) – 41 calories
• 1 Tbsp Sesame seeds (Tbsp) – 50 calories
• 1 Tbsp Soy sauce (Tbsp) – 10 calories
• 1 tsp Garlic, minced (tsp) – 0 calories
• ⅛ tsp Garlic salt – 0 calories
• 1 tsp Hot sauce (tsp) – 0 calories

Instructions

1. Add oil to a pan 
2. Stir fry cauliflower rice and peas mixture until cooked through 
3. Crack in eggs, continue cooking, stirring occasionally so that eggs cook through 
4. Top with seasonings and sesame seeds

Cheese, Veggies, & Chocolate Box

435 calories

53g carbs, 15g protein, 19g fat, 10g fiber, 8g added sugar

Ingredients

• 2 Round Wax-Covered Cheese (e.g., Babybel) – 140 calories
• 2 Tbsp Tzatziki sauce – 35 calories
• 3 Cucumber, small – 96 calories
• 1 cup Raspberries, fresh – 64 calories
• 1 Chocolate, 100 calories – 100 calories

Instructions

1. Slice cucumbers into thin strips.
2. Arrange all foods in a lunchbox or on a plate.
3. Enjoy!

Slow Cooker Beef & Stir Fried Broccoli

447 calories

7g carbs, 41g protein, 28g fat, 9g fiber, 0g added sugar

Ingredients

Note: includes all selected portions

• 24 oz Beef, chuck roast (stew meat), raw – 364 calories per serving
• 6 cups Broccoli, frozen – 47 calories per serving
• 1.32 Tbsp Ghee – 37 calories per serving
• ½ tsp Salt – 0 calories per serving

Instructions

1. Add beef to your slow cooker (no liquid or other ingredients needed).
2. Cover, cook on low for 6-8 hours (assuming you’re cooking at least 4 portions at once).
3. Once cooked, shred with forks, add salt.
4. Melt ghee in a pan on the stovetop on low heat, stir fry broccoli until cooked through, add more salt.
5. Enjoy!

Sausage & Cabbage Stir Fry with Sauerkraut

503 calories

32g carbs, 31g protein, 28g fat, 10g fiber, 2g added sugar

Ingredients

• 2 Sausage, chicken – 280 calories
• 1 cup Cabbage, shredded – 34 calories
• 1 cup Carrots, shredded or julienned – 45 calories
• 1 Tbsp Avocado oil (Tbsp) – 124 calories
• ⅛ tsp Garlic salt – 0 calories
• ¼ tsp Pepper, ground – 0 calories
• 8 Tbsp Sauerkraut – 20 calories

Instructions

1. Slice sausage into coin-shaped pieces.
2. Add oil to a pan.
3. Cook sausage ~8 minutes on medium-low heat.
4. Add in cabbage and carrots another ~3 minutes, until slightly wilted.
5. Top with seasonings.
6. Add stir fry to a bowl, place sauerkraut on the side as shown in the picture.

Dairy-Free Taco Skillet

337 calories

29g carbs, 35g protein, 8g fat, 11g fiber, 0g added sugar

Ingredients

• ½ cup Beans & legumes, black beans, cooked – 114 calories
• 4 oz Ground beef, 93% lean, raw – 170 calories
• ½ Bell pepper, red, medium – 19 calories
• ¼ Onion, yellow – 14 calories
• ½ Zucchini, medium – 17 calories
• ½ tsp Garlic, minced (tsp) – 0 calories
• 1 tsp Taco seasoning – 5 calories
• ⅛ tsp Salt – 0 calories

Instructions

1. Dice zucchini, red pepper, and onion. 
2. Spray a pan with an oil spray.
3. Cook onion, garlic, and ground beef on medium heat until cooked through.
4. Add in beans, zucchini, pepper, and seasonings. Stir fry until veggies have softened.
5. Enjoy!

Bell Pepper Sandwiches with Tomato Mozzarella Salad

372 calories

34g carbs, 15g protein, 20g fat, 9g fiber, 0g added sugar

Ingredients

• 1 Bell pepper, green, medium – 27 calories
• 1 cup Tomatoes, grape – 32 calories
• ¼ Onion, red – 11 calories
• ½ Avocado, small – 117 calories
• 1 Cucumber, small – 32 calories
• 2 oz Mozzarella balls, mini – 140 calories
• ¼ tsp Basil, dried – 0 calories
• ⅛ tsp Garlic salt – 0 calories
• 1 Tbsp Balsamic vinegar – 14 calories

Instructions

1. Slice tomatoes, cucumber, avocado, and mozz balls into small pieces.
2. Mix all ingredients (except bell peppers) in a bowl, including seasonings and red wine vinegar.
3. Cut open bell pepper, scoop out seeds and remove stems. Fill with salad.
4. Note: You could also cut up the bell pepper into smaller pieces & mix it in with the salad, if it’s easier for you to eat it that way.

Broccoli Cheese Spaghetti Squash

260 calories

25g carbs, 16g protein, 10g fat, 6g fiber, 0g added sugar

Ingredients

• 2 cups Squash, spaghetti – 90 calories
• 1 cup Broccoli – 24 calories
• ⅓ cup Cheese, shredded, mozzarella – 112 calories
• 2 Tbsp Cheese, Parmesan, grated (Tbsp) – 34 calories
• ⅛ tsp Garlic salt – 0 calories
• ¼ tsp Pepper, ground – 0 calories

Instructions

1. Preheat oven to 400 degrees F.
2. Cut spaghetti squash in half if haven’t already (be careful). Scoop out seeds of spaghetti squash.
3. Line baking sheet with parchment paper, spray it with an oil spray.
4. Bake spaghetti squash, cut side faced down on the baking sheet, for 35 minutes.
5. Shred spaghetti squash with a fork when it has cooled down for a few minutes.
6. While spaghetti squash is baking, spray a pan with an oil spray.
7. Stir fry broccoli for 5-6 minutes.
8. Once spaghetti squash is shredded, mix with cheeses and broccoli.
9. If it needs heating, microwave or stir fry with an oil spray briefly.
10. Top with garlic salt.
11. Note: 1/2 spaghetti squash = about 2 cups spaghetti squash.

Chicken Quinoa Bowl

567 calories

53g carbs, 36g protein, 24g fat, 15g fiber, 0g added sugar

Ingredients

• 6 oz Chicken thigh, boneless, skinless, raw – 190 calories
• 2 cups Mixed greens – 20 calories
• 3 Carrots, whole, large – 75 calories
• ½ Avocado, small – 117 calories
• ½ cup Quinoa, cooked – 111 calories
• 1 tsp Avocado oil (tsp) – 41 calories
• 1 Tbsp Balsamic vinegar – 14 calories
• ⅛ tsp Salt – 0 calories
• ⅛ tsp Pepper, ground – 0 calories

Instructions

1. Cook quinoa as instructed on package.
2. Add oil to a pan, cook chicken thigh ~4 minutes on each side or until cooked through.
3. Dice carrots, chicken, and avocado.
4. Add mixed greens, carrots, chicken, avocado, and (cooled) quinoa to a bowl and top with balsamic vinegar and seasonings.
5. Enjoy!

Chickpea Greek Salad with Chicken

518 calories

44g carbs, 48g protein, 15g fat, 8g fiber, 0g added sugar

Ingredients

• 6 oz Chicken breast, boneless, skinless, raw – 190 calories
• ½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134calories
• 1 cup Tomatoes, grape – 32 calories
• 1 Cucumber, small – 32 calories
• ¼ Onion, red – 11 calories
• 1 Tbsp Olive oil (Tbsp) – 119 calories
• ¼ tsp Salt – 0 calories
• ¼ tsp Basil, dried – 0 calories

Instructions

1. Spray pan with an oil spray. 
2. Cube chicken. Cook for ~10 minutes on low heat, until cooked through. 
3. Chop cucumber, tomatoes, and onion. 
4. Combine all ingredients into a salad.

Harvest Bowl with Tuna, Sweet Potato, & Apple

458 calories

60g carbs, 35g protein, 11g fat, 10g fiber, 8g added sugar

Ingredients

• ½ Apple, medium – 48 calories
• ⅛ cup Cranberries, dried, sweetened (cups) – 49 calories
• ⅛ cup Pecans (cups) – 94 calories
• 3 cups Mixed greens – 30 calories
• 1 Tuna, canned (1 can) – 120 calories
• 1 Potato, sweet, medium, 5 inches – 112 calories
• 2 Tbsp Red wine vinegar (Tbsp) – 6 calories
• ¼ tsp Salt – 0 calories
• ¼ tsp Pepper, ground – 0 calories

Instructions

1. Poke holes in potato with fork on its top and bottom. Microwave for 4 minutes on its top and bottom.
2. Dice apple and chop up sweet potato.
3. Combine all ingredients in a large bowl.
4. Top with red wine vinegar and seasonings.
5. No nuts? Use seeds.

Asparagus and Sun Dried Tomatoes with Eggs

304 calories

12g carbs, 16g protein, 21g fat, 7g fiber, 0g added sugar

Ingredients

• 1 cup Asparagus spears, chopped – 27 calories
• 1 Tbsp Tomatoes, sun-dried, oil packed – 17 calories
• 2 Egg, large – 144 calories
• ½ Avocado, small – 117 calories
• ¼ tsp Salt – 0 calories
• ¼ tsp Pepper, ground – 0 calories

Instructions

1. Spray a pan with an oil spray.
2. Cut off hard ends of asparagus.
3. Stir fry asparagus for ~5 minutes, until cooked through.
4. Add sun dried tomatoes at the end.
5. While veggies are cooking, spray a second pan with an oil spray.
6. Crack eggs in pan, fry until desired consistency.
7. Combine all ingredients in a bowl.

Plant Powered Lentil Salad

352 calories

40g carbs, 21g protein, 10g fat, 11g fiber, 0g added sugar

Ingredients

• ¼ cup Edamame, shelled – 65 calories
• ½ cup Lentils, cooked – 115 calories
• 1 oz Cheese, goat – 103 calories
• ¼ cup Quinoa, cooked – 56 calories
• ¼ tsp Salt – 0 calories
• ¼ tsp Pepper, ground – 0 calories
• ¼ tsp Basil, dried – 0 calories
• ¼ tsp Oregano – 0 calories
• 1 Tbsp Balsamic vinegar – 14 calories

Instructions

1. Cook lentils and quinoa as instructed on their packages.
2. Heat soybeans in microwave or stovetop if desired (get frozen soybeans if you can, so they last longer!)
3. Add lentils, quinoa, soybeans, and goat cheese to bowl.
4. Top with vinegar, dressing & enjoy!
5. No edamame? Use a calorie-equivalent amount of tofu, chicken, tuna, etc.

Lentil Soup

432 calories

58g carbs, 20g protein, 13g fat, 20g fiber, 0g added sugar

Ingredients

• 1 cup Lentils, cooked – 230 calories
• 1½ cups Broth, vegetable (cups) – 23 calories
• 1 Carrots, whole, large – 25 calories
• ½ cup Celery stalks, chopped in half – 8 calories
• ½ Onion, yellow, large – 28 calories
• 1 tsp Garlic, minced (tsp) – 0 calories
• 1 Tbsp Olive oil (Tbsp) – 119 calories
• ¼ tsp Salt – 0 calories
• ¼ tsp Pepper, ground – 0 calories
• ¼ tsp Basil, dried – 0 calories
• ¼ tsp Oregano – 0 calories

Instructions

1. Cook lentils as instructed on package.
2. Dice veggies into small pieces.
3. Add oil to a pot. Add in garlic, heat for 1-2 minutes.
4. Add in veggies, ~6 minutes on medium heat.
5. Add in lentils and broth.
6. Turn the burner to low heat & let sit, covered, for a minimum of 10 minutes. Stir occasionally.