What Biscuits Help with Constipation? Your Guide to High-Fiber Choices

January 11, 2026 •

4 min read

Some of the original 'digestive' biscuits were developed in the 19th century specifically to aid digestion with their whole wheat and baking soda composition. These early innovations highlight a long-standing understanding that certain biscuits, particularly those rich in dietary fiber, can be a beneficial part of a strategy to alleviate or prevent constipation.

Quick Summary

Explore biscuits rich in dietary fiber like oats, bran, and whole wheat for natural constipation relief. Learn about the benefits and importance of key ingredients and portion control.

Key Points

Prioritize High-Fiber Ingredients: Look for biscuits made from whole wheat flour, oats, or wheat bran, as these are the most effective fiber sources for promoting bowel regularity.
Choose Ingredients with Natural Laxative Effects: Biscuits containing prunes or figs are particularly beneficial due to their high fiber content and the presence of sorbitol, a natural laxative.
Hydration is Crucial: Always increase your fluid intake, especially water, when adding more fiber to your diet to ensure the fiber can work effectively to soften and bulk up stool.
Read Nutrition Labels: Be mindful of added sugars and unhealthy fats, as these can counteract the digestive benefits of the fiber in some commercial biscuits.
Make Homemade Options: For maximum control over ingredients, sugar, and fat, consider baking your own high-fiber cookies with ingredients like oats, flaxseeds, and dried fruit.
Remember Moderation: While beneficial, biscuits are not a replacement for a balanced, fiber-rich diet that includes plenty of fruits, vegetables, and other whole grains.

The High-Fiber Champions: Biscuits That Aid Digestion

When searching for a biscuit to help with constipation, the key lies in its fiber content and the other ingredients it contains. Not all biscuits are created equal; many are high in sugar and refined flour, which can worsen digestive issues. The most effective choices are those that prioritize whole grains and natural, fiber-rich additives.

Digestive Biscuits

Traditional digestive biscuits, especially those made with whole wheat flour, are a classic choice for a reason. The whole wheat provides a good source of dietary fiber, which helps bulk up stool and promote regular bowel movements.

Soluble vs. Insoluble Fiber: Whole wheat flour contains both types of fiber. Insoluble fiber adds bulk, while soluble fiber forms a gel-like substance that softens stool, making it easier to pass. The combination is ideal for comprehensive digestive support.
Moderation is Key: It's important to choose brands with lower sugar and fat content, as some modern digestive biscuits can be less healthy than their historical counterparts.

Oat Biscuits and Oatcakes

Oats are a powerhouse of fiber, containing a particularly beneficial type of soluble fiber called beta-glucan. This makes oat-based biscuits and oatcakes excellent for digestive health.

How Oats Work: Beta-glucan absorbs water, creating a soft gel that helps soften and bulk up stool, easing its passage. Oats also act as a prebiotic, feeding the good bacteria in your gut that are essential for regular bowel movements.
Choosing the Best Oats: For maximum benefit, opt for biscuits made with rolled or steel-cut oats over those with processed oat flour.

Bran Biscuits and Fiber-Enriched Cookies

Biscuits made with wheat bran or other concentrated sources of fiber are specifically designed for digestive health.

Wheat Bran: A super source of insoluble fiber, wheat bran adds significant bulk to stool and speeds up transit time through the intestines.
Homemade Options: If commercial options are not fiber-rich enough, consider baking your own cookies using ingredients like oats, wheat bran, flaxseeds, and dried fruits. Many recipes specifically target constipation relief by maximizing fiber content.

Biscuits with Prunes or Figs

Prunes and figs are well-known natural laxatives. Incorporating them into biscuits, such as traditional fig rolls or specially formulated prune cookies, can significantly boost their effectiveness.

The Power of Prunes: Prunes contain a high concentration of fiber and a fermentable sugar called sorbitol, which has a natural laxative effect.
Convenient and Effective: These biscuits offer a tasty and convenient way to consume these potent constipation-fighting fruits.

Beyond the Biscuit: Crucial Considerations

Simply eating the right biscuits is not a complete solution. For effective constipation relief, it's essential to consider your overall diet and lifestyle.

Hydration

Fiber, particularly soluble fiber, needs water to do its job. It absorbs water to soften and bulk up stool. Without adequate fluid intake, a high-fiber diet can actually worsen constipation. Aim for at least eight glasses of water per day, and more if you are increasing your fiber intake.

Overall Diet and Lifestyle

Consider your entire diet. Are you consuming enough fruits, vegetables, and whole grains outside of your biscuits? Regular physical activity can also help stimulate bowel movements.

Check the Sugar Content

While many high-fiber biscuits exist, some are loaded with added sugars. Excess sugar can contribute to weight gain and overall unhealthy eating habits. Always check the nutrition label and choose brands with minimal added sugars. Healthier homemade versions allow you to control sugar and fat intake entirely.

Comparison of Biscuits for Constipation


Biscuit Type	Key Ingredients for Constipation	Primary Fiber Type	Potential Drawbacks
Digestive Biscuits	Whole wheat flour	Mix of soluble and insoluble	Can be high in sugar and fat; fiber content per biscuit is low.
Oat Biscuits/Oatcakes	Rolled oats, whole oats	Soluble fiber (beta-glucan)	Some commercial versions have high added sugar.
Bran Biscuits	Wheat bran	Insoluble fiber	Can cause gas or bloating if introduced too quickly.
Biscuits with Prunes/Figs	Dried fruits (prunes, figs)	Soluble and insoluble fiber, sorbitol	Sugar content can be high; sorbitol can cause gas if overconsumed.
Homemade High-Fiber	Oats, flaxseeds, prunes, whole grains	Mix, depending on ingredients	Requires effort to prepare; recipe quality varies.

Conclusion

While no single food is a miracle cure, incorporating the right biscuits into your diet can be a helpful and tasty way to increase your fiber intake and promote regularity. The best biscuits for constipation are those rich in whole grains, oats, bran, or dried fruits like prunes and figs. It's crucial to select options with low sugar and fat content and to remember that moderation is key. Most importantly, any increase in fiber intake must be supported by sufficient hydration throughout the day to prevent the issue from worsening. Pairing these high-fiber snacks with a balanced diet and an active lifestyle provides the most comprehensive approach to maintaining healthy digestion. For more tips on increasing dietary fiber, you can consult sources like the NHS website.

Frequently Asked Questions

No, simply eating many digestive biscuits is not an effective solution. While they contain fiber, consuming too many can lead to an excessive intake of sugar and calories. It is better to have a moderate serving alongside a balanced diet rich in other fiber sources and plenty of water.

No, not all digestive biscuits are the same. Their fiber content can vary significantly between brands, and some may contain higher amounts of added sugar and fat. Always check the nutrition label to choose brands with higher fiber and lower sugar content.

Relief from high-fiber biscuits is typically not immediate. Fiber works gradually to improve digestion over time. For more immediate relief, or for chronic issues, it's best to consult a healthcare professional.

Yes, many high-fiber biscuits are safe for children. However, it is essential to monitor portion sizes, ensure the child is also drinking enough water, and consult a doctor, especially for toddlers, to ensure it's a suitable approach.

Fiber biscuits offer a gentler, more natural approach to constipation compared to many over-the-counter laxatives. They are intended to help regulate digestion over time, whereas laxatives provide a more direct and sometimes harsher effect. They should not be used as a replacement for medically recommended laxatives.

There is no official recommendation, as it depends on the biscuit's specific fiber content. Typically, one or two high-fiber biscuits per day, as part of a balanced diet, is a reasonable amount. Overconsumption is not recommended and can lead to excessive calorie or sugar intake.

Many high-fiber biscuits contain wheat, and thus gluten. If you have gluten sensitivity or celiac disease, you must specifically look for products with a 'gluten-free' label. Some recipes using alternatives like almond flour and gluten-free oats are available.