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For adults, a practical way to add fibre is to include a mix of beans or lentils, whole grains, fruit, vegetables and nuts in everyday meals. Try adding one fibre-rich food at a time and drink enough fluids: a gradual increase can be easier to tolerate, and fluids help fibre work better. Food changes may help constipation, but they are not a guaranteed or immediate cure.
Which high-fibre foods can you add?
There is no single best food for everyone. Choose from several groups and use the options that fit your meals and tolerance.
| Food group | Examples | Easy ways to add them |
|---|---|---|
| Legumes | Lentils, black beans, kidney beans, soybeans and chickpeas | Stir beans into soup or salad, or add lentils or chickpeas to a main dish. |
| Whole grains | Oatmeal, bran-flake cereal, whole-wheat bread and whole-wheat pasta | Choose oatmeal for breakfast or use whole-wheat bread or pasta in a familiar meal. |
| Fruit | Berries, apples with skin, oranges and pears; NHS also lists apples, apricots, grapes and raisins, raspberries, strawberries and prunes | Add fruit to breakfast or have it as a snack. Keep the skin on when appropriate. |
| Vegetables | Carrots, broccoli, green peas and collard greens | Serve vegetables alongside meals or add peas and broccoli to soups and other dishes. |
| Nuts and seeds | Almonds, peanuts, pecans and linseed | Add nuts to a meal or snack; NHS also suggests linseed as an option. |
Most high-fibre foods contain a mix of fibre types. Mayo Clinic notes that soluble fibre is found in foods such as oats, peas, beans, apples and citrus, while insoluble fibre occurs in whole-wheat flour, wheat bran, nuts and some vegetables. That distinction does not establish that one type or food works best for every person.
How much fibre should adults aim for?
Adults generally need 22 to 34 grams of fibre a day, depending on age and sex, according to NIDDK, citing the U.S. Dietary Guidelines for Americans, 2015–2020 (9th edition, published December 2020). Treat this as a range, not one target that applies to every adult. Individual needs can vary.
#1 Best Overall
- STAY ON TRACK: Each brownie bar provides 7g of fiber (25% daily value of fiber, 3g of fat per bar); Diets high in fiber can help keep your digestive system on track
- BARS OF GOODNESS: Sink your teeth into chocolatey bars that are GLP-1 friendly and have an excellent source of iron (10% daily value); Each bar has 2g of sugar
- BROWNIE BARS: Great tasting chocolate fudge brownie flavored fiber bars topped with a chocolatey drizzle
- PANTRY FAVORITE: Grab and go bars make an ideal office snack, addition to breakfast, after lunch dessert, on the go snack, or anytime treat
- CONTAINS: One big cardboard box of Fiber One Soft Baked Chocolate Fudge Brownies, Fiber Snacks, Mega Pack, 18 bars, 16 oz; Perfect for instant snacking
How to increase fibre without making discomfort worse
- Start with one change. Add one fibre-rich food, such as oats at breakfast or beans in soup, rather than changing several meals at once.
- Increase gradually. NHS and NIDDK advise raising fibre intake slowly so your body can adjust.
- Drink fluids. NIDDK says water and other liquids help fibre work better and can soften stool. Fluid needs vary, so the cited guidance does not set one amount for everyone.
- Adjust to your tolerance. If a change is uncomfortable, slow the increase and try another food from a different group.
These are practical ways to apply gradual-increase advice, not a tested meal plan or a promise of a particular result.
What about low-fibre foods?
NIDDK suggests avoiding or reducing foods with little or no fibre when seeking to prevent or relieve constipation, including chips, fast food, meat and some prepared or processed foods. This is general dietary guidance, not a universal ban: it does not mean that one particular food causes constipation in every person.
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- STAY ON TRACK: Each chewy bar provides 32% daily value of fiber and 4g of total fat; Diets high in fiber can help keep your digestive system on track
- BARS OF GOODNESS: Sink your teeth into chocolatey bars that are GLP-1 friendly, have an excellent source of fiber, and a good source of calcium
- CHEWY GRANOLA BARS: Hearty oats and delicious semisweet chocolate chips in a chewy bar, topped with a chocolate flavored drizzle
- PANTRY FAVORITE: Grab and go chewy bars make an ideal office snack, addition to breakfast, after lunch dessert, or anytime treat
- CONTAINS: One big cardboard box of Fiber One Chewy Bars, Oats and Chocolate, Mega Pack, 15 Ct, 21.2 oz; Perfect for instant snacking
When food changes may not be enough
Constipation can involve infrequent bowel movements, hard or dry stools, difficulty or pain passing stool, or a feeling that the bowel has not emptied completely. Diet and activity changes may help, but constipation has multiple causes and may need other treatment. NIDDK describes options beyond diet, including activity, over-the-counter medicines and further clinical treatment when needed. Seek medical advice if symptoms persist or you are concerned about their cause.
Do these 3 things before closing this tab:
1Clear out junk files and repair common Windows errors2Fix the driver behind crashes, sound loss and screen glitches3Repair Windows errors before they cause bigger problemsThis guidance is for adults. Children have age-specific needs; the NHS directs readers to separate guidance for babies and children.
Quick Recap
Best Value
- HIGH PROTEIN SUPER-SNACK: Packed with 12 grams of plant based protein in a convenient individual wrapped 110 calorie snack pack perfect for the gym, as office snacks, or even a school lunch snack for kids!
- LOW-CARB & KETO FRIENDLY: Enjoy a small handful or the whole snack bag at once! With only 2 grams of net carbs per serving, our edamame are dry roasted, are a guilt-free keto food, and a great protien packed chip-alternative!
- BETTER FOR YOU: A healthy, low carb snack for every lifestyle and diet. Crunchy Roasted Edamame Beans are keto friendly, gluten-free, grain-free, kosher, high protein snack product that's also a perfect vegetarian / vegan snack with low sugar, no cholesterol, high fiber and low-GI (for a great diabetic snack), and dairy free. It’s the ideal healthy keto snack for your goals! A perfect diet snack food to keep in the pantry.
- CRUNCHY, DELICIOUS, and FUN: Our beans are dry roasted, never-fried, and seasoned to perfection for a satisfying, savory, CRUNCH on every bite! Enjoy it straight from the bag, as a salad topper for extra crunch, or on top of your meal for added fuel!
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- FIBER CEREAL: Delivers 36% daily value of fiber. Diets high in fiber can help keep your digestive system on track
- HONEY CEREAL: Delicious, lightly sweetened flakes with honey clusters, made with a touch of real honey
- WHOLE GRAIN GOODNESS: Each serving provides 31g of whole grain (at least 48g recommended daily), plus vitamins and minerals
- FIBER BREAKFAST OR SNACK: Enjoy as a morning cold cereal, or add the honey cereal crunch to homemade trail mix or yogurt
- CONTAINS: one 17.5 oz cereal box of General Mills Fiber One Honey Clusters Cereal
Rank #3
- HIGH FIBER CEREAL: Delivers 65% daily value of fiber per serving; Diets high in fiber can help keep your digestive system on track; An ideal ready to eat pantry staple that the whole family can enjoy
- TASTY BREAKFAST ADDITION: A delicious whole grain cereal to help get your morning started; Serve a bowl with milk or add some to cereal bars recipes for snacks on the go
- GLP-1 FRIENDLY: High in fiber and an excellent source of iron and vitamin B12; Each serving of this breakfast cereal provides 18g whole grain (at least 48g recommended daily) and is a good source of calcium
- FIBER SNACKS: Use it as a crunchy topping for yogurt or smoothies; Use as a recipe ingredient for bran muffins or high fiber cookies
- CONTAINS: One cardboard box of crunchy Fiber One Breakfast Cereal, Original Bran, 19.6 oz; Perfect for instant snacking, or a part of breakfast and meals
Sources
- NIDDK, Eating, Diet, & Nutrition for Constipation (last reviewed May 2018)
- NHS, Constipation (adult guidance; last reviewed May 2018)
- NIDDK, Constipation
- Mayo Clinic, Dietary fiber: Essential for a healthy diet (published December 24, 2025)
- Mayo Clinic, Chart of high-fiber foods (published December 24, 2025)
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