You should eat good fruits and good vegetables regularly to stay healthy. But the more you want to eat the foods the better it is like,
Apples: Apples are a good source of fiber, with one small apple (5.3 ounces or 149 grams) providing 4 grams of fiber. Apples can be used as a healthy topping for foods like yogurt and oatmeal or enjoyed on their own as a convenient and nutritious snack.
Prunes: Dried Prunes, known as prunes, are mostly used as a natural remedy for constipation. They contain high amounts of fiber, with 2 grams of fiber per 1-ounce (28-gram) serving, or about three prunes. This is 8% of the American Heart Association's recommended daily intake of fiber. You can enjoy prunes on their own or in salads, cereals, oatmeal, baked goods, smoothies and savory stews.
Kiwifruit: You can get about 2.3 grams of fiber per kiwifruit (about 76 grams), which is 9% of the recommended daily intake. In one study, 38 people over age 60 were given one kiwifruit per 66 pounds (30 kg) of body weight per day. Kiwifruits can be eaten raw. Just peel them or cut them in half and scoop out the green flesh and seeds. They make a great addition to fruit salads and can be added to smoothies for a fiber boost.
Flaxseeds: In addition to their wide variety of health benefits, flaxseeds' high fiber content and ability to promote regularity definitely make them stand out. Each one-tablespoon (10-gram) serving of flaxseeds contains 3 grams of fiber, including a mix of both soluble and insoluble fiber. Flaxseeds can add extra fiber and texture when sprinkled onto oats, yogurt, soups and shakes.
Pears: Pears can help alleviate constipation in a few different ways. First, they are high in fiber. One medium pear (6.3 ounces or 178 grams) contains 6 grams of fiber, meeting up to 24% of your daily fiber needs. Pears are incredibly versatile and easy to add to your diet. They can be included in salads and sandwiches or consumed raw for a sweet snack.
Beans: Most varieties of beans are high in fiber and can help maintain regularity. For example, black beans boast 7.5 grams of fiber per cooked half cup (86 grams), while a half cup (91 grams) of cooked navy beans contains 9.5 grams of fiber. If you're looking for an easy way to increase your fiber intake, beans are a good way to do so. Add them to soups, dips or side dishes for a delicious dose of fiber.
Rhubarb: Both rhubarb's fiber content and natural laxative properties encourage regularity. Each stalk of rhubarb (1.8 ounces or 51 grams) includes 1 gram of fiber, which is mostly bulk-promoting insoluble fiber. Rhubarb can be used in a variety of baked goods, added to yogurt or even be added to oatmeal for a kick of added flavor.
Artichokes: Research shows that artichokes have a prebiotic effect, which can be beneficial for gut health and maintaining regularity. Prebiotics are a special type of fiber that works by feeding the good bacteria found in your colon, helping to optimize your digestive health. Artichokes are available in both fresh and jarred form and can be used in everything from creamy dips to flavorful tarts.
Kefir: Kefir is a fermented milk beverage that contains probiotics, a form of healthy gut bacteria that may help alleviate constipation. Probiotics have been shown to increase stool frequency, improve stool consistency and help reduce intestinal transit time to speed up bowel movements. Kefir makes the perfect base for smoothies or salad dressings. Alternatively, try making a probiotic-rich parfait using kefir and topping it with fruit, flaxseeds or oats for an extra boost of fiber.
Figs: Figs are an excellent way to get more fiber into your diet to encourage regular bowel movements. A half cup (75 grams) of dried figs contains 7.5 grams of fiber, which can fulfill up to 30% of your daily fiber needs. While figs can be consumed on their own, they can also be boiled into a tasty jam that goes great with bruschetta, pizzas and sandwiches.
Sweet Potatoes: In addition to providing a host of vitamins and minerals, sweet potatoes also contain a good amount of fiber that can help increase regularity. One medium sweet potato (4 ounces or 114 grams) contains 4 grams of fiber. Sweet potatoes can be mashed, baked, sautéed or roasted and used in place of white potatoes in any of your favorite recipes.
Lentils: This edible pulse is packed with fiber, making it an excellent addition to your diet to relieve constipation. In fact, a half cup (99 grams) of boiled lentils contains an impressive 8 grams. Lentils add a rich, hearty flavor to soups and salads alike, while also providing plenty of added fiber and health benefits. You can shop for lentils online.
Oat Bran: Oat bran is the fiber-rich outer casing of the oat grain. Just one-third cup (31 grams) of oat bran contains about 5 grams of fiber, which is about 43% more than traditional oat varieties. Though oatmeal and oat bran come from the same oat groat, they vary in terms of texture and taste. Oat bran works especially well when used in recipes for granola mixes and breads.
Whole-Grain Rye Bread: Rye bread is a traditional bread in many parts of Europe and rich in dietary fiber. Two slices (about 62 grams) of whole-grain rye bread contain four grams of dietary fiber, meeting 15% of your daily requirements. Some brands contain even more than this. Rye bread can be used in place of regular white wheat bread. It’s usually denser and darker than regular bread and has a stronger flavor.