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High-fiber foods chart for constipation?

This question is about GLP-1 & Weight Loss

Sarah Achleithner

High fiber foods chart for constipation includes good sources of fiber, such as:

  • Whole grains (such as whole wheat bread and pasta, oatmeal, and cereals)

  • Legumes (such as lentils, black beans, and chickpeas)

  • Fruits (such as berries, apples with the skin on, oranges, and pears)

  • Vegetables (such as carrots, broccoli, artichokes, and brussels sprouts)

  • Nuts (such as almonds, pistachios, and pecans)

  • Seeds (such as chia and flaxseeds)

Additionally, be sure to drink plenty of water to help the fiber move along, as this may alleviate constipation.

Since studies have found that fiber has a significant impact on digestion, blood sugar maintenance, weight loss, and cholesterol levels [

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], experts recommend that adults aim for 28 to 34 g/fiber/day [

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References

  1. Goff, H. D., Repin, N., Fabek, H., El Khoury, D., & Gidley, M. J. (2018). Dietary fibre for glycaemia control: Towards a mechanistic understanding. Bioactive Carbohydrates and Dietary Fibre, 14, 39–53.

    https://doi.org/10.1016/j.bcdf.2017.07.005

     

  2. ACCmediacenter. (n.d.). High fiber diet associated with reduced CV risk in hypertension, type 2 diabetes patients. EurekAlert!

    https://www.eurekalert.org/news-releases/717892

     

  3. Kelly, R. K., Calhoun, J., Hanus, A., Payne-Foster, P., Stout, R., & Sherman, B. W. (2023). Increased dietary fiber is associated with weight loss among Full Plate Living program participants. Frontiers in nutrition, 10, 1110748.

    https://doi.org/10.3389/fnut.2023.1110748

     

  4. MediLexicon International. (n.d.). How much fiber per day: Guide to getting the right amount. Medical News Today.

    https://www.medicalnewstoday.com/articles/321993

     

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