Madeleine Hull
Constipation is a common problem with a range of causes, from lifestyle factors to medications and underlying medical conditions. While increasing fibre intake is often recommended as a first-line treatment, it may not always be effective and can even worsen constipation in some cases. It is important to determine the cause of constipation before increasing fibre intake, as inadequate fibre intake is not the only cause. For those who eat enough fibre but are still constipated, increasing fibre may make the problem worse. Additionally, those with IBS or IBD should consult a gastroenterologist and dietitian to discuss their diet and therapy, as high-fibre foods can worsen IBS symptoms. Nevertheless, for those with occasional constipation or chronic constipation who do not get enough fibre, adding fibre can often help. This can be done by incorporating high-fibre foods, such as whole grains, vegetables, nuts, fruits, and legumes, or by taking fibre supplements. It is important to increase fluid intake when increasing fibre intake and make dietary changes gradually to avoid gastrointestinal symptoms such as gas, cramping, or bloating.
How to add fiber to your diet for constipation relief:
| Characteristics | Values |
|---|---|
| Recommended daily fiber intake | Women aged 31-50: 25 grams; Men aged 31-50: 31 grams; Women over 51: 22 grams; Men over 51: 28 grams; 14 grams of fiber for every 1,000 calories consumed |
| Fiber-rich foods | Whole grains, vegetables, fruits, nuts, seeds, legumes, grains, beans, avocados, berries, broccoli, carrots, apples, citrus fruits, potatoes, oats, wheat, brown rice |
| Fiber supplements | Psyllium husk, methylcellulose, acacia gum, Metamucil, Citrucel, Fiber Therapy, FiberCon, Equalactin |
| Tips for increasing fiber intake | Introduce high-fiber foods gradually to avoid gastrointestinal symptoms; increase fluid intake; maintain physical activity |
| Precautions | Consult a doctor if constipation persists or is accompanied by other symptoms; avoid high-fiber foods that cause excessive bloating, gas, and cramps, such as certain cereals, legumes, vegetables, and fruits; Consider reducing fiber intake if constipation worsens |
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What You'll Learn
- High-fibre foods include whole grains, vegetables, nuts, oats, beans, apples, and carrots
- Psyllium husk, methylcellulose, acacia gum, and fibre supplements can help
- Drink more water to help fibre work effectively
- Exercise is important to help move your bowels
- Avoid high-fat foods, which can contribute to constipation
High-fibre foods include whole grains, vegetables, nuts, oats, beans, apples, and carrots
A diet rich in fibre is a key way to relieve constipation. Fibre can be found in many foods, including whole grains, vegetables, nuts, oats, beans, apples, and carrots.
Whole grains are a great source of fibre, and can be incorporated into meals in many ways. Oats, for example, are a whole grain that is high in fibre and can be eaten for breakfast. They are also packed with vitamins and minerals, and are beneficial for gut health. Instant oats, however, are not recommended as a way to relieve constipation, as they are often highly processed and contain added sugar.
Apples are another food that can help with constipation. They contain both soluble and insoluble fibre, which can ease bowel movements. The insoluble fibre in apples is present in the skin, while the soluble fibre is found in the pulp.
Nuts are another high-fibre food that can help with constipation. They can be eaten as a snack, or added to meals such as oatmeal for an extra fibre boost.
Beans are also a good source of fibre, and can be incorporated into meals in a variety of ways.
Carrots are another vegetable that can help with constipation. While they do not contain as much fibre as other vegetables, they can still help to soften stools and regulate bowel movements.
In addition to these specific foods, it is important to aim for a daily fibre intake of at least 28-34 grams per day. This can be achieved by gradually adding more high-fibre foods to your diet, such as those listed above, to help your digestive system adjust.
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Psyllium husk, methylcellulose, acacia gum, and fibre supplements can help
Psyllium husk is a soluble fibre that can be added to food or mixed with water to help ease constipation. It is recommended to start with a small amount, such as one teaspoon, and increase the dosage gradually. Psyllium husk is a gentle way to increase fibre intake, as it does not cause the intestines to contract or use water to soften stools. Instead, it increases the weight of the stool, triggering a bowel movement. It also has the added benefit of helping to reduce inflammation in the gut for those with IBS.
Methylcellulose is another fibre supplement that can be mixed with milk or water and drunk. It adds bulk to the stool, making it easier to pass.
Acacia gum, also known as gum arabic or gum acacia, is made from the dried, powdered tree sap of the Acacia tree in Africa. It has been shown to improve constipation symptoms for patients with IBS.
Fibre supplements can be a good option for those with constipation, but it is important to do your research and consult a healthcare professional before starting any new supplement. It is also crucial to increase your water intake as you up your fibre intake, as water is essential to helping fibre do its job.
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Drink more water to help fibre work effectively
While increasing your fibre intake is a good way to prevent and treat constipation, it is important to simultaneously increase your water intake. This is because the large intestine draws water out of the stool before it is passed out of the body. Therefore, dehydration can lead to hard, dried-out stools that are difficult to pass.
Soluble fibre, which dissolves in water, absorbs water and forms a gel-like substance in your stomach and colon. This helps your stool pass smoothly through your bowels and improves its form and consistency. However, if there is not enough water in your digestive tract, fibre can have the opposite effect, making stools harder and more difficult to pass.
It is also important to note that increasing your fibre intake may not be an effective treatment for constipation if the cause is something other than a low-fibre diet. For example, people with irritable bowel syndrome (IBS) may find that a low-fibre diet drastically improves their symptoms. Therefore, it is recommended that you consult a doctor or dietitian before making any significant changes to your diet.
In addition to increasing your water and fibre intake, physical activity is essential for improving constipation. Even if you are constipated and bloated, moving your body will help you move your bowels.
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Exercise is important to help move your bowels
Exercise is one of the most effective ways to help move your bowels and keep yourself regular. When you're constipated, it may be your first instinct to stay still, but getting up and moving your body is much more beneficial.
The strength of your gut's muscle contractions depends on how much blood is in the GI tract. Less blood means weaker contractions and slower movement of food through your intestines. This can lead to constipation. Exercise, especially cardio, gets your blood pumping and stimulates your bowels. Even a 10- to 15-minute walk several times a day can help your digestive system work at its best. If you're already fit, you might try running, jogging, swimming, or swing dancing.
Yoga is another great way to get your bowels moving. Certain poses massage the digestive tract and help move stool through your intestines, particularly those that involve twisting your torso or crunching your stomach muscles. For example, lie flat on your back with your legs extended in front of you. Slowly raise your right knee to your chest and hold it in place with your arms for 20 breaths. Then, keeping your shoulders pressed against the floor, move your right knee across your body to the left and look toward your right. Hold this position for 20 breaths, then repeat on the opposite side.
If you exercise right after eating, blood flows away from your stomach to your heart and muscles, which can lead to weaker gut contractions and constipation. So, after a big meal, wait a while before exercising.
In addition to exercise, increasing your fibre intake can help with constipation. Fibre supports the microbiome, the healthy balance of bacteria in the digestive tract, and helps with gut motility, the coordination of muscle contractions in the intestines that push food along the digestive process.
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Avoid high-fat foods, which can contribute to constipation
High-fat foods can cause constipation. Fats are difficult to digest and take a long time for the body to break down. Most high-fat foods are low in fiber and slow down the movement of food through the digestive tract. Fried and highly processed foods, such as frozen pizza, canned chili, and french fries, are typically high in fat and salt, and low in fiber. The high salt content can reduce the water content of your stool, making it harder to pass.
Dairy products, such as cheese and milk, can also cause constipation. Proteins found in cow's milk can slow down bowel movements and lead to inflammation. However, people with lactose intolerance may experience diarrhea after consuming dairy.
If you are experiencing constipation, it is important to increase your fiber intake gradually and stay hydrated. Aim for 25 grams of fiber per day if you are a woman and 30 grams if you are a man. Good sources of fiber include whole grains, vegetables, nuts, oats, beans, apples, and carrots.
In addition to fiber-rich foods, you can also try fiber supplements such as psyllium husk, methylcellulose, or acacia gum to help relieve constipation.
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Frequently asked questions
The Academy of Nutrition and Dietetics recommends 14 grams of fiber for every 1,000 calories consumed. The U.S. Department of Agriculture's Dietary Guidelines for Americans, 2020-2025, recommends 25 grams of fiber daily for women aged 31-50 and 31 grams for men in the same age group. Women over 51 should aim for 22 grams, and men over 51 should aim for 28 grams.
High-fiber foods include whole grains, vegetables, nuts, oats, beans, apples, and carrots. Other options include black beans, kidney beans, pinto beans, raspberries, pears, blueberries, broccoli, and brown rice.
Ensure you are staying hydrated and getting regular physical activity. Avoid high-fat foods, and consider a fiber supplement such as psyllium husk or methylcellulose.
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