For many individuals, fruits serve as a natural remedy for both preventing and alleviating constipation, and this choice is well-founded. The high fiber content found in fruits effectively tackles this common issue, providing significant advantages for both colon health and weight management.
The key player here is insoluble fiber, one of the two types of fiber present in whole fruits.
The other type, soluble fiber, possesses its own remarkable benefits, including its ability to lower cholesterol levels.
Both fiber types are plant-based carbohydrates that our bodies cannot digest, allowing them to traverse the digestive system largely intact.
“Both varieties assist in weight management by helping you feel full,” explains Lisa Young, Ph.D., a registered dietitian and adjunct professor of nutrition at New York University, in a conversation with TODAY.com.
“However, for someone dealing with hemorrhoids or significant constipation, insoluble fiber is the superior choice.”
Young further emphasizes that consuming ample water is crucial for either type of fiber to function optimally, as noted in her book, “Finally Full, Finally Slim.”
Soluble fiber dissolves in water, creating a gel-like substance in the gut that binds to cholesterol, preventing its absorption by the digestive tract. Fruits rich in soluble fiber include apricots and oranges.
Benefits of Insoluble Fiber
Insoluble fiber does not dissolve in water and largely maintains its structure as it moves through the digestive system.
“It adds bulk to the stool and assists in the movement of food through the digestive tract, which is key in preventing constipation,” Young states.
“It can also aid in the prevention of colon cancer due to its role in expediting food transit,” she adds.
According to research, insoluble fiber has the potential to bind with harmful substances formed during digestion and facilitate their elimination through bowel movements.
Furthermore, it accelerates stool transit, reducing the time toxic substances linger in the colon, thus minimizing exposure to the gut lining. Another study corroborates this beneficial effect.
It’s vital to drink plenty of water to maintain soft and easily passed stools.
For adults, a daily fiber intake of 25-38 grams is recommended.
As a general rule, eating fruits with edible skins ensures you’re getting insoluble fiber, as it is particularly concentrated in the peels, according to Young.
Here are nine fruits that are particularly high in insoluble fiber:
Dried Figs
- 0.25 cup of dried figs: 3.5 grams of insoluble fiber
A staple in Mediterranean cuisine, dried figs are both sweet and fulfilling. “Figs are a fiber superstar,” shared registered dietitian Frances Largeman-Roth with TODAY.com.
Enjoy these dried figs as a nutritious afternoon snack. They also rank high among the fruits rich in magnesium.
Raspberries
- 1 cup of raspberries: 2.4 grams of insoluble fiber
Raspberries are hailed as one of the healthiest berries, packed with antioxidants, vitamins, and an abundance of fiber.
To easily meet your daily fiber goals, “stock up on raspberries, keep them in your fridge, and enjoy half a cup with breakfast and another half cup as a snack,” suggests Caroline Susie, a registered dietitian from Dallas, shared with TODAY.com.
Apple
- 1 apple with skin: 1.8 grams of insoluble fiber
Be sure to eat whole apples—skin included—to maximize your intake of insoluble fiber.
“Research also indicates that the antioxidant properties of apples are primarily found in the skin,” notes registered dietitian Natalie Rizzo, a nutrition editor at TODAY.com.
Pear
- 1 pear with skin: 1.8 grams of insoluble fiber
As with apples, make sure to consume pears with their skins, where the insoluble fiber is concentrated. This tougher texture is part of what makes the peel significant.
Pairing a pear with nut butter creates a high-fiber, high-protein snack that’s excellent for health and satiety.
Apricots
- 4 apricots with skin: 1.7 grams of insoluble fiber
These nutrient-dense, vibrant orange stones are low in calories yet high in fiber—a delightful addition to any diet.
Apricots are also renowned for being among the fruits richest in vitamin A.
Strawberries
- 1 cup of strawberries: 1.7 grams of insoluble fiber
The tiny seeds in strawberries are fiber-rich, making them a popular and cherished fruit celebrated for their sweetness and vibrant red hue.
The beneficial plant compounds in strawberries are linked to advantages such as lower blood pressure and cholesterol levels, as noted by Rizzo.
Plum
- 2 plums: 1.3 grams of insoluble fiber
Plums also boast edible skins, providing a healthy dose of insoluble fiber. Their rich purple color suggests an abundance of antioxidants and beneficial plant compounds.
Dried plums, or prunes, are well-known for their capacity to ease constipation due to their sorbitol content, a naturally occurring sugar alcohol with laxative effects.
Orange
- 1 orange: 1.1 grams of insoluble fiber
Fiber is an essential reason to consume whole oranges instead of just drinking their juice. The whole fruit is a delightful, nutrient-dense snack teeming with vitamin C and potassium.
Oranges are also recognized as one of the fruits highest in protein.
Kiwi
- 1 kiwi: 1 gram of insoluble fiber
With its vibrant green hue and tart-sweet flavor, this fruit is also abundant in vitamin C.
For those battling chronic constipation, research suggests consuming three kiwis daily can enhance stool frequency, as indicated by dietary guidelines in the Journal of Human Nutrition and Dietetics.
The edible skin offers even more insoluble fiber, though its fuzzy texture may be unappealing to many.
