Apples

Apples are a good source of fiber. In reality, one medium apple with the skin on (about 200 grams) has 4.8 grams of fiber or 19% of the recommended daily intake.

Apples include soluble fiber, which is largely in the form of a dietary fiber called pectin, even though the majority of that fiber is insoluble. Pectin is rapidly digested by bacteria in the gut, resulting in short-chain fatty acids that can pull water into the colon, softening the stool and reducing gut transit time. Pectin accelerated stool movement through the intestines, alleviated constipation symptoms, and increased the number of good bacteria in the stomach, according to a study of 80 persons with constipation. Despite being given morphine, which promotes constipation, rats on an apple fiber diet had increased stool frequency and weight, according to older animal research. Apples are a simple method to increase your fiber intake and relieve constipation. You may eat them whole or slice them up and use them in salads or baked goods. The fiber level of Granny Smith apples is very high.