High-Fiber Foods to Relieve Constipation.

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However, even though fiber is very beneficial to the body, if eaten too much. It may not be good for the digestive system because it may cause flatulence and stomach bloating. In general, you should get 20-35 grams of fiber per day. The Food and Drug Administration, Ministry of Public Health, recommends the amount of fiber that Thai people should get per day at 25 grams. And these are high-fiber foods that we recommend you find to eat for a good intestinal system and digestive system.


If we call it a superfood, it wouldn’t be wrong because this fruit is very beneficial to the body. It has low sugar content and is rich. Just a medium-sized apple has 4.4 grams of fiber. It is very suitable for people who have problems with the digestive system or people who want to control their weight UFABET  


Guava is another fruit that has been overlooked for its constipation-relieving properties. Many people may not know that half a medium-sized guava, or about 128 grams, provides 4.7 grams of fiber. It also has a high antioxidant content that is comparable to other fruits.

Chinese cabbage

A vegetable that many people often confuse with spinach, due to its similar appearance. However, the benefits of this vegetable are numerous. One handful of Chinese kale contains as much as 7.5 grams of fiber, and is also rich in iron , which nourishes the body.

White beans

When it comes to beans, white beans are a high-fiber grain, with just 100 grams of white beans containing 6.3 grams of fiber. They are also a popular weight loss food.


It can be said that it is a popular nut that many people love. It also provides important nutrients for the body, such as good fat, vitamin E, or magnesium. As well as having up to 12.5 grams if you eat 100 grams of almonds.

Chia seeds

This popular superfood is truly a health food, packed with beneficial nutrients and high. One ounce (28.35 grams) of chia seeds contains 9.8 grams of fiber, so it’s no wonder that more and more people are turning to chia seeds for their diet.