9 High-Protein, High-Fiber Foods That Help Relieve Constipation Naturally

National Institutes of Health (NIH) reports that about 16% of adults experience constipation regularly. Despite the discomfort, the solution can be as simple as making a few dietary upgrades - starting with eating more fiber-rich foods.

“A diet high in fiber helps maintain bowel health by normalizing bowel movements and preventing constipation.”
- National Institutes of Health (NIH), U.S. National Library of Medicine

Did you know? The recommended daily intake for fiber is 25g for women and 38g for men - but most people barely reach half of that.

Fiber helps relieve constipation by adding bulk and softness to your stool, making it easier to pass. Insoluble fiber acts like a scrub brush, pushing waste through the digestive tract, while soluble fiber absorbs water to soften the stool. Together, they keep your bowel movements regular and your gut healthy.

Fiber is found only in plant-based foods - you won’t get any from meat, dairy, or eggs. If you’re looking to improve digestion and prevent constipation, here are 7 powerful plant foods that are naturally high in fiber:

1. Bajra (Pearl Millet) - 11.5g fiber per 100g

Bajra is not just a winter superfood, it’s also great for your gut. Its high fiber content helps regulate bowel movements and keeps you feeling full longer. It also supports better blood sugar control and sustained energy.

2. Barley - 15.6g fiber per 100g

Barley contains a unique fiber called beta-glucan, which is excellent for both heart and gut health. It forms a gel-like substance in your gut, softening stools and easing their passage. Also great for cholesterol management!

3. Quinoa - 14.6g fiber per 100g

Quinoa is a complete protein and fiber-rich seed that supports digestion and satiety. It's naturally gluten-free and works well in salads, bowls, or as a rice replacement. The fiber helps prevent bloating and constipation.

4. Whole Bengal Gram (Kala Chana) - 25g fiber per 100g

This powerhouse legume is one of the richest plant sources of fiber. It helps cleanse the gut, promotes regular bowel movements, and even supports weight loss by keeping hunger in check.

5. Whole Black Gram (Urad Bean) - 20g fiber per 100g

Often used in dals and idli batters, black gram is packed with fiber and protein. It improves digestion, strengthens the gut lining, and can help in managing both constipation and cholesterol levels.

6. Soybean - 21-22g fiber per 100g

Soybeans offer an impressive amount of fiber along with plant protein and healthy fats. They aid digestion, feed good gut bacteria, and promote smoother, regular bowel activity.

7. Rajma (Kidney Beans) - 17g fiber per 100g

Rajma is a popular comfort food that also happens to be a gut-friendly food. Its fiber helps bulk up stool and makes it easier to pass, reducing the risk of constipation while supporting stable energy.

8. Moth Bean (Matki) - 15g fiber per 100g

Moth beans are commonly used in sprout mixes and are great for boosting fiber intake. They’re light on the stomach and excellent for improving stool movement naturally.

9. Dry Peas - 17g fiber per 100g

Dry peas are an excellent source of both soluble and insoluble fiber, which help bulk up and soften the stool. They also support steady digestion, reduce bloating, and keep you feeling full for longer. Perfect for soups, stews, and Indian curries.

Constipation is often the result of modern eating - processed foods, fewer fruits and vegetables, and quick, low-fiber snacks. But small changes can lead to big improvements. By making fiber-rich foods a daily habit, you're setting your digestive system up for success. Most people today rely on snacks that are low in fiber and nutrition - simply because they’re convenient.

At Prolicious, we saw this problem and crafted a solution. Our products are high in both fiber and plant protein, designed by nutritionists to support regular bowel movements, better satiety, and overall gut health, even on your busiest days. To naturally boost fiber content, we’ve included ingredients like barley flour, moong flour, moth bean, and other gut-friendly pulses across our range.