Strawberry fiber is 3 g per cup, while blackberry fiber is 7.6 g and raspberry fiber is 8 g. A big bowl of plain berries with low-fat whipped cream for dessert, berries on breakfast cereal, or berries in pancakes are all low in calories.
Berries
1
Popcorn is Prather's low-calorie fiber recommendation. Too much salt and butter may negate its benefits. Healthy microwave or air-popped popcorn. Eat more popcorn and whole grains to treat constipation.
Popcorn
2
Beans and lentils have twice the fiber of most vegetables per cup. Navy beans have 9.5 g of fiber per ½ cup serving, while pinto beans have 7.7 g. While lima, great northern, and kidney beans have less fiber per ½ cup, they still contain 4.5 g or more.
Beans
3
Dried fruits like dates, figs, prunes, apricots, and raisins contain constipation-relieving fiber.
Prunes are great because they are high in fiber and contain sorbitol, a natural laxative.
Snack on Dried Fruit
4
Eat 100% whole grain bread to avoid constipation. Whole-grain breads are low-fat, high-fiber, and complex carbs. Check the label before buying: “whole” before the grain type, like “whole-wheat flour”.
Whole-Grain Bread
5
High-fiber breakfast cereals no longer taste cardboard. “There are so many wonderful high-fiber cereals now,” Select cereal with at least 6 g of fiber per serving. Add a few tablespoons of wheat bran, chia seeds, or ground flaxseed to your favorite low-fiber cereal.
Cereal
6
Like beans, broccoli is high in fiber. Low in calories and high in nutrients. Broccoli has the most fiber when raw. Cook broccoli in the oven, broil, or steam to save calories. Olive oil, salt, and pepper add flavor.
Broccoli
7
Fruit relieves constipation and bloating due to its high fiber content. Plums, pears, and apples are good choices because their edible skins contain fiber and pectin, a natural fiber. Each medium apple with skin and unpeeled small pear have 4.4 g of fiber.
Plums, Pears, and Apples
8
Another fiber powerhouse: nuts. Pecans, walnuts, and almonds shine. Per 1-ounce serving, almonds have 3.5 g fiber, pistachios 2.9, and pecans 2.7. Eat fewer nuts because they're high in calories.
Nuts All Around
9
Lucky potato lovers: One medium baked potato with skin has 3.8 g of fiber. Better yet, a baked sweet potato with skin has 4.8 g of fiber. Other ways to serve potatoes include boiling and mashing them with the skin.
Baked Potatoes
10
also see
also see
9 Foods to Avoid if You’re Diagnosed With Hypothyroidism