10 High Fibre Recipes for Constipation — Gentle, Satisfying, and Actually Delicious

By BiteBrightly 28 October 2026: This post might contain affiliate links.

When you are constipated, the advice is almost always the same: "eat more fibre". What is rarely explained is how, because a bowl of dry bran is not anyone's idea of dinner. The good news is that the most effective high fibre foods (oats, beans, lentils, chia, flaxseed, kiwi, prunes, and wholegrains) are also the base of some of the most comforting, flavourful meals you can make, and most of them take under 30 minutes.

These 10 recipes are built to deliver roughly 10–16g of fibre per serving, so two or three of them across a day, alongside normal fruit and vegetables, gets you close to the 30g a day recommended for UK adults. Every recipe pairs the two types of fibre that work together, and several include foods with real trial evidence behind them for constipation. For the wider picture of eating for your gut, see our guide to foods that improve digestion and end bloating and constipation.

Key Takeaways

• UK adults are recommended to eat 30g of fibre a day, yet average intake is only around 18g, which is one reason constipation is so common. Closing even half of that gap is often enough to make a noticeable difference

• Fibre works best when you increase it gradually over a couple of weeks and drink plenty of fluid alongside it. Adding a lot of fibre overnight is the most common reason people end up bloated and uncomfortable, and then give up

• You need both types: insoluble fibre (wholegrains, vegetable skins, nuts) adds bulk, and soluble fibre (oats, chia, flaxseed, beans, lentils, fruit) forms a gel that holds water in the stool and keeps it soft. Every recipe here includes both

• Two foods have randomised trial evidence for constipation: prunes (in a small trial, 50g twice a day increased complete spontaneous bowel movements from around 1.7 to 3.5 a week, more than psyllium) and two green kiwifruit a day (a multicentre trial found an increase of at least 1.5 complete bowel movements a week)

• The fibre figures in these recipes are approximate, calculated from standard food composition values, and will vary slightly with brands and portion sizes. Check the label on packaged ingredients

• See your GP if you have blood in your poo, have lost weight without trying, are regularly constipated or bloated, or your constipation is not improving with these changes

The Constipation-Friendly Pantry — What to Keep In Stock

Stocking a handful of ingredients makes every recipe in this guide easy to put together:

Soluble fibre stars: Rolled oats, chia seeds, ground flaxseed (linseed), tinned beans and lentils, pears, apples, kiwi, prunes

Insoluble fibre and wholegrains: Wholewheat pasta, brown rice, quinoa, wholemeal bread, sweet potatoes with the skin on, nuts and seeds

Tinned and frozen (ready in minutes): Black beans, chickpeas, cannellini beans, baked beans (reduced sugar and salt), chopped tomatoes, frozen edamame, frozen berries, frozen spinach

Flavour bases: Olive oil, garlic, ginger, cumin, smoked paprika, turmeric, lemon, cinnamon

A note on grinding: Ground flaxseed works better than whole, which can pass through undigested. Buy it ground, or grind your own in a coffee grinder, and keep it in the fridge.

Recipe 1: Prune and Flax Overnight Oats

Fibre per serving: approx. 12g | Ready in: 5 minutes + overnight | Serves: 1

The easiest recipe in this guide and the best place to start. Oats supply soluble fibre, ground flaxseed adds more along with a gentle bulk, and chopped prunes bring sorbitol and polyphenols on top of their own fibre. You prepare it in five minutes at night and breakfast is ready when you wake. For more flavour variations, see our overnight oats recipes.

Ingredients:

• 50g rolled oats

• 1 tablespoon ground flaxseed

• 4 prunes, stoned and chopped

• ½ apple, grated with the skin on

• 150ml milk or plant milk

• 2 tablespoons natural yogurt

• ½ teaspoon cinnamon

How to make it:

1. Combine oats, flaxseed, cinnamon, and grated apple in a jar or bowl

2. Stir in the milk and yogurt until everything is wet

3. Add the chopped prunes and stir once more

4. Cover and refrigerate for at least 4 hours, or overnight

5. Stir in a splash more milk if it has thickened too much, and eat cold or warmed

Why it helps: Oats and flaxseed provide soluble fibre that softens stool, while prunes add a natural osmotic effect. Start with 2 prunes if you are not used to them, as the sorbitol can cause wind or loose stools in larger amounts.

Recipe 2: Kiwi, Pear and Spinach Smoothie

Fibre per serving: approx. 14g | Ready in: 5 minutes | Serves: 1

Two green kiwifruit a day is the amount used in a multicentre randomised trial that found a clinically meaningful increase in bowel movements in people with constipation. This smoothie delivers both, plus pear with the skin on, oats, and flaxseed, and tastes fresh and slightly sweet rather than "healthy".

Ingredients:

• 2 green kiwifruit, peeled

• 1 ripe pear, cored, skin on

• 30g fresh spinach

• 1 tablespoon ground flaxseed

• 20g rolled oats

• 200ml water or milk of choice

• A handful of ice

How to make it:

1. Add the liquid to the blender first, then the spinach, kiwi, pear, flaxseed, and oats

2. Blend on high for 60 seconds until completely smooth

3. Add ice, blend for a further 10 seconds, and drink straight away

Why it helps: Kiwifruit is the best-studied whole fruit for constipation, and pears and apples are rich in sorbitol and soluble fibre. Blending keeps all the fibre in the glass, unlike juicing.

Recipe 3: Raspberry Chia Pudding

Fibre per serving: approx. 15g | Ready in: 5 minutes + 4 hours | Serves: 2

Chia seeds are one of the most concentrated fibre sources available, at roughly a third of their weight, and they absorb many times their weight in liquid to form a soft gel that moves gently through the gut. Raspberries are among the highest-fibre fruits, which makes this a pudding that does real work. For more flavours and ideas, see our chia pudding recipes.

Ingredients:

• 60g chia seeds

• 400ml milk or plant milk

• 160g raspberries (fresh or frozen), half mashed

• 1 teaspoon vanilla extract

• 1 tablespoon maple syrup or honey (optional)

How to make it:

1. Whisk chia seeds, milk, vanilla, and sweetener together in a bowl

2. Leave for 5 minutes, then whisk again to break up any clumps

3. Cover and refrigerate for at least 4 hours or overnight

4. Layer into two glasses with the mashed raspberries, and top with the whole berries

Why it helps: Chia holds water, which keeps stool soft. Always eat chia soaked, never dry, and drink fluids alongside, as dry chia seeds swell and can be uncomfortable.

Recipe 4: Red Lentil and Vegetable Soup

Fibre per serving: approx. 10g | Ready in: 25 minutes | Serves: 4

Red lentils cook from dry in under 20 minutes with no soaking, and break down into a thick, warming soup with a gentle, earthy flavour. This is one of the easiest, most reassuring meals when your stomach is unsettled, and it freezes well in portions.

Ingredients:

• 250g dry red lentils, rinsed

• 1 tin (400g) chopped tomatoes

• 1 litre low-sodium vegetable stock

• 2 carrots, diced

• 2 celery sticks, diced

• 1 onion, diced

• 3 garlic cloves, crushed

• 200g fresh spinach

• 1 teaspoon cumin

• 1 teaspoon turmeric

• 2 tablespoons olive oil

• Juice of ½ lemon

• Salt and black pepper

How to make it:

1. Heat the olive oil in a large pot. Cook the onion, carrot, and celery for 6–7 minutes until softening

2. Add the garlic, cumin, and turmeric and stir for 30 seconds

3. Add the lentils, tomatoes, and stock. Bring to the boil, then simmer for 15–18 minutes until the lentils are completely soft

4. Stir in the spinach until wilted (2 minutes)

5. Finish with lemon juice and seasoning. Blend partly for a creamier texture, or leave chunky

Why it helps: Lentils are an excellent source of both soluble and insoluble fibre, and the vegetables add further bulk. Serve with a slice of wholemeal bread to add around 3g more.

Recipe 5: Black Bean and Sweet Potato Chilli

Fibre per serving: approx. 14g | Ready in: 30 minutes | Serves: 4

Black beans are among the highest-fibre legumes, and sweet potato with the skin left on adds more. This chilli is rich, smoky, and filling enough to convince anyone that a high fibre dinner can be a proper dinner. It also improves overnight.

Ingredients:

• 2 tins (800g) black beans, drained and rinsed

• 2 medium sweet potatoes, diced into 1.5cm cubes, skin on

• 1 tin (400g) chopped tomatoes

• 1 red pepper, diced

• 1 onion, diced

• 3 garlic cloves, crushed

• 2 teaspoons smoked paprika

• 1 teaspoon cumin

• ½ teaspoon chilli powder (adjust to taste)

• 300ml vegetable stock

• 2 tablespoons olive oil

• Juice of 1 lime

• Fresh coriander, salt, and pepper

To serve: A spoonful of natural yogurt and wholemeal tortillas or brown rice

How to make it:

1. Heat the oil in a large pan. Cook the onion and pepper for 5 minutes. Add garlic and spices and stir for 30 seconds

2. Add the sweet potato, tomatoes, stock, and black beans. Stir well

3. Bring to the boil, then simmer, partly covered, for 20 minutes until the sweet potato is tender and the sauce has thickened

4. Finish with lime juice, coriander, and seasoning

Why it helps: A single portion provides nearly half of the daily fibre target. Beans can cause wind if you are not used to them, so start with a smaller portion and build up.

Recipe 6: Chickpea and Spinach Curry With Brown Rice

Fibre per serving: approx. 15g | Ready in: 30 minutes | Serves: 4

A fragrant, gently spiced curry that comes together in one pan. Chickpeas provide plenty of fibre and protein, and serving it over brown rice adds more. Use microwave pouches of brown rice to keep the whole meal under 30 minutes.

Ingredients:

• 2 tins (800g) chickpeas, drained and rinsed

• 1 tin (400g) chopped tomatoes

• 200g fresh spinach

• 1 onion, diced

• 4 garlic cloves, crushed

• 2cm fresh ginger, grated

• 2 teaspoons garam masala

• 1 teaspoon turmeric

• 1 teaspoon cumin

• 150ml vegetable stock

• 3 tablespoons olive oil

• Juice of ½ lemon

• 300g cooked brown rice (about 75g dry per person)

How to make it:

1. Heat the oil in a large pan. Cook the onion for 5 minutes, then add garlic and ginger for 2 minutes

2. Stir in the spices for 30 seconds

3. Add chickpeas, tomatoes, and stock. Simmer for 12–15 minutes until thickened

4. Add the spinach and stir until wilted. Finish with lemon juice

5. Serve over the brown rice

Why it helps: Chickpeas contain both soluble and insoluble fibre, and wholegrain rice adds insoluble bulk. Keep the skins on the chickpeas, as they contain a share of the fibre.

Recipe 7: White Bean and Broccoli Wholewheat Pasta

Fibre per serving: approx. 13g | Ready in: 20 minutes | Serves: 3

A quick, comforting pasta dinner. Wholewheat pasta contains roughly twice the fibre of white, and creamy cannellini beans and broccoli add more without changing the character of the dish. It is a good first step if you usually eat white pasta.

Ingredients:

• 240g wholewheat pasta (penne or fusilli)

• 1 tin (400g) cannellini beans, drained and rinsed

• 300g broccoli, cut into small florets

• 4 garlic cloves, thinly sliced

• 3 tablespoons olive oil

• Juice and zest of 1 lemon

• 3 tablespoons grated parmesan or nutritional yeast

• ½ teaspoon chilli flakes

• Salt and black pepper

• 150ml reserved pasta water

How to make it:

1. Cook the pasta according to the packet, adding the broccoli for the final 4 minutes. Reserve 150ml of the water, then drain

2. Meanwhile, heat the oil in a large pan. Cook the garlic and chilli flakes for 2 minutes until fragrant

3. Add the beans and 100ml pasta water and warm through for 3 minutes, lightly crushing some beans to make a creamy sauce

4. Add the drained pasta and broccoli, lemon juice and zest, and parmesan. Toss, adding more pasta water if needed

5. Season well and serve

Why it helps: Wholewheat pasta and beans together make a filling meal that supports regularity without feeling like diet food.

Recipe 8: Quinoa, Edamame and Avocado Bowl

Fibre per serving: approx. 16g | Ready in: 25 minutes | Serves: 2

A fresh, colourful bowl that is easy to build on. Edamame and avocado are two of the best fibre sources among everyday foods, and quinoa adds a nutty, wholegrain base. A drizzle of tahini-lemon dressing ties it together.

Ingredients:

• 140g dry quinoa, rinsed

• 200g frozen edamame beans

• 1 large ripe avocado, sliced

• 100g red cabbage, finely shredded

• 1 carrot, grated

• 1 tablespoon sesame seeds

For the dressing:

• 2 tablespoons tahini

• Juice of 1 lemon

• 1 small garlic clove, grated

• 3 tablespoons water

• Salt and pepper

How to make it:

1. Cook the quinoa in 280ml water with a pinch of salt: bring to the boil, cover, and simmer for 15 minutes. Fluff with a fork

2. Boil the edamame for 5 minutes. Drain

3. Whisk the dressing ingredients together, adding water until pourable

4. Divide quinoa between bowls and top with edamame, avocado, cabbage, and carrot

5. Drizzle with dressing and scatter with sesame seeds

Why it helps: A single bowl delivers more than half of a day's recommended fibre from wholegrain, legume, fruit, and vegetable sources, and healthy fats from avocado and tahini help keep things moving.

Recipe 9: Baked Beans on Wholemeal Toast With Greens

Fibre per serving: approx. 13g | Ready in: 10 minutes | Serves: 1

The fastest recipe in this guide, and a genuinely good one. Baked beans are a high fibre British classic, and wholemeal toast with wilted greens turns them into a proper meal. Choose reduced sugar and salt beans.

Ingredients:

• 200g reduced sugar and salt baked beans

• 2 slices wholemeal bread

• 50g kale or spinach

• 1 teaspoon olive oil

• 1 garlic clove, sliced

• Black pepper and a squeeze of lemon

How to make it:

1. Warm the beans gently in a small pan

2. Heat the oil in another pan, add the garlic and greens, and cook for 2–3 minutes until wilted

3. Toast the bread

4. Top the toast with the greens and then the beans. Finish with black pepper and lemon

Why it helps: Beans and wholemeal bread together provide both types of fibre in a meal that takes less time than waiting for a takeaway.

Recipe 10: Prune and Oat Energy Bites

Fibre per serving: approx. 6g (2 bites) | Ready in: 10 minutes | Makes: 12 bites, serves 6

A no-bake snack for the days you want something sweet. These bites combine prunes, oats, and ground flaxseed, so a pair delivers a meaningful amount of fibre. Keep a batch in the fridge for a quick, regularity-friendly snack.

Ingredients:

• 150g pitted prunes

• 100g rolled oats

• 3 tablespoons ground flaxseed

• 30g almond butter

• 1 tablespoon cocoa powder

• 1 tablespoon maple syrup (optional)

• Pinch of salt

How to make it:

1. Blend the prunes in a food processor until they form a sticky paste

2. Add the oats, flaxseed, almond butter, cocoa, and salt and pulse until the mixture holds together when squeezed. Add a splash of water if it is dry

3. Roll into 12 balls and chill for 30 minutes

4. Store in the fridge for up to 5 days

Why it helps: Prunes are the most studied dried fruit for constipation. Start with 1 or 2 bites a day, as eating many at once can cause wind or loose stools because of the sorbitol.

Quick Tips for Eating More Fibre Without the Discomfort

Build up slowly: Add one new high fibre meal or snack every few days over two to three weeks, rather than overhauling everything at once. Your gut bacteria need time to adapt.

Drink fluids alongside: Fibre needs water to work. Aim for around 1.5–2 litres of fluids a day, spread across the day.

Keep the skins on: The skins of apples, pears, sweet potatoes, and chickpeas contain a large share of the fibre.

Move your body: A daily walk helps stimulate the gut. Responding promptly when you feel the urge to go also helps, and resting your feet on a low stool while on the toilet can make it easier.

Cook once, eat twice: The soup, chilli, and curry all freeze or keep well, so a single batch covers several meals.

Check with your pharmacist if you take regular medication: If you take regular medicines, ask a pharmacist before adding large amounts of flaxseed or other fibre supplements, as they can affect how some medicines are absorbed.

Frequently Asked Questions

How much fibre do I need, and how fast should I increase it?

UK guidance for adults is 30g of fibre a day, and most of us eat around 18g. Increase gradually over two to three weeks, and drink plenty of fluids as you go. If you jump straight to 30g you are likely to feel bloated and gassy, which is the main reason people stop. Each recipe here provides roughly 10–16g, so adding one a day and building up is a realistic route.

How long does it take for fibre to help constipation?

The effect of dietary changes is usually gradual, building over one to four weeks rather than overnight. In the prune trial, benefits showed up over a three-week period of daily intake, and in the kiwifruit trial over four weeks. Stay consistent, keep drinking fluids, and give it a few weeks before judging whether it is working.

Will more fibre make me bloated?

It can at first, particularly with beans, lentils, and prunes, because gut bacteria ferment fibre and produce gas while they adapt. Going slowly, drinking fluids, and starting with smaller portions of legumes usually settles this within a couple of weeks. If bloating is persistent or painful, see your GP, and for more food-based approaches see our guide to anti-bloating foods.

Are these recipes suitable for children or during pregnancy?

Children's fibre needs are lower than adults' and their constipation is best discussed with a GP or health visitor, so these portions are designed for adults. For age-appropriate ideas, see our guide to foods that help toddler constipation. Constipation is also very common in pregnancy, and our guide to foods that relieve constipation during pregnancy covers safe options. Always check with your midwife or doctor if you are unsure.

When should I see a GP about constipation?

See a GP if you have blood in your poo, have lost weight without trying, are regularly constipated or regularly bloated, feel tired all the time, have a change in your bowel habit that lasts more than three weeks, or your constipation is not improving with dietary changes. Constipation can also be caused by some medicines, so mention any new medication. Food changes work well for most people, but they are not a substitute for investigating symptoms that persist or worry you.

About the Author

Judith is an Applied Biosciences & Biotechnology graduate with an Advanced Level qualification in Food Science, and the founder of BiteBrightly. Her passion for food as medicine began with her own experience: after making targeted dietary changes, she noticed a meaningful improvement in her eyesight, a personal transformation that inspired her mission to share evidence-based nutrition insights that help others eat well and heal boldly. Content on BiteBrightly is for educational purposes and isn't a substitute for advice from your doctor or dietitian.

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Important Notice: This article is for educational purposes only and is not intended as medical advice. If you have specific dietary requirements, a medical condition, or concerns about constipation or your digestion, please speak to your GP or a registered dietitian. Persistent constipation, blood in your stool, or unexplained weight loss should always be checked by a GP. These statements have not been evaluated by the FDA or MHRA.

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