Skip to content
We often rush to the bathroom with a heavy gut, hoping to find some relief, but we end up feeling worse. Do you feel like passing stool is more strenuous than climbing a mountain? If so, consider switching to a fiber-rich diet before choosing to take medications. After all, if food can be a remedy, why not indulge in this delicious option? Let’s see how fiber prevents constipation and regulates your bowel movements.
Constipation is a common enemy, affecting millions of people every year. According to a Gut Health survey, around 22% of adults suffer from chronic constipation in India. Though it’s an everyday symptom, constipation can be frustrating and uncomfortable.
But here’s some happy news that save you from bathroom battles: a natural hero and a gut-friendly nutrient is waiting in the wings: fiber! Fiber has the power to keep things moving smoothly in the gut. Need more convincing? Read the blog to understand how fiber prevents constipation and explore a few food options to overcome it.
What is constipation?
Constipation refers to the difficulty in passing stool or having infrequent bowel movements. Normally, bowel movements can happen anywhere from three times a day to three times a week. However, if you're experiencing fewer bowel movements than usual, or if they're hard, dry, or painful, then you might be dealing with constipation.
Before we look at how fiber prevents constipation, let’s understand what causes this blockade:
- Poor nutrition
- Dehydration
- Lack of sleep
- Anxiety and stress
- Travelling
- Limited physical activity
- Certain medications
Besides these causes, you can experience constipation if you have an underlying medical condition like inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS). If you notice bloody stools, unexplained weight gain or loss, abdominal pain, along constipation, consult a doctor to rule out any other issues.
Need long-lasting relief from constipation? Try The Good Bug’s range of prebiotics for better digestion. See what our customers have to say about our amazing product, Smooth Move Fiber Boost, at
How does fiber prevent constipation?
We've talked about the foe—constipation—and now it's time to shine a light on our champion—fiber! But how exactly does fiber prevents constipation and help keep things moving smoothly in our digestive systems?
Fiber plays a key role in managing constipation by acting in two important ways:
- Insoluble: These types of fiber, found in whole grains and vegetables, don't dissolve in water. Instead, they act like tiny sponges, absorbing water and adding bulk to your stool. This increased bulk makes your stool softer and easier to pass through your intestines.
Imagine pushing a heavy object versus a lighter one—the added bulk from insoluble fiber makes things move more effortlessly. Additionally, insoluble fiber stimulates the muscles in your intestines, helping them contract and push waste along.
- Soluble: These superstars, found in fruits, oats, and beans, dissolve in water to form a gel-like substance. This gel acts like a water reservoir within your stool, keeping it soft and preventing dehydration, a common culprit in constipation.
Think of it like adding moisture to clay—the dry, compacted clay becomes easier to mold and move. By working together, soluble and insoluble fiber creates the perfect environment for smooth and regular bowel movements.
Looking for a quick, delicious way to increase your fiber intake? Prebiotic fiber bars are your go-to snack for your gut microbiome. Try out the exciting new flavours—Cocoa & Nuts and Mixed Berry & Nuts from The Good Bug.
How much fiber do you need daily?
We've established fiber prevents constipation, but how much of this champion do you need to add to your daily routine? The recommended daily intake of fiber actually varies depending on your age and sex:
-
Adults under 50:
- Men: Aim for around 38 grams of fiber each day.
- Women: Around 25 grams of fiber is recommended daily.
-
Adults over 50:
- Men: Aim for about 30 grams of fiber daily.
- Women: Include 21 grams of fiber each day.
However, these fiber recommendations are not universal; they can vary depending on your needs. It's always a good idea to talk to your doctor about the right amount of fiber for you, especially if you have any underlying health conditions.
Here’s what our nutrition consultant says about the connection between gut microbiome and constipation.
Talk to expert nutritionists at The Good Bug to find out the ideal fiber intake for you. Do not hesitate to make the right choice with our products and guidance!
Foods rich in fiber to prevent constipation
So, if fiber prevents constipation and the daily recommended dose is between 20-35 grams daily, how would you ensure you get it right? No need to rack your brains because there’s a natural and delicious way to fill you up with fiber. Get ready with your shopping carts and bags as we explore some of the best fiber-rich foods to help with your constipation:
- Whole grains: Brown rice, quinoa, whole-wheat bread, and oatmeal are a few examples of whole-grain foods rich in insoluble fiber, adding bulk and keeping things moving.
- Legumes: Beans, lentils, and chickpeas are triple treats—they're high in fiber, protein, and beneficial vitamins and minerals and keep your digestion on track.
- Fruits and vegetables: A rainbow on your plate is a recipe for success! Fruits and vegetables are loaded with fiber, with some standouts like berries, apples, pears, carrots, and broccoli offering a good mix of soluble and insoluble fiber.
- Prunes: These dried plums are a natural source of sorbitol, a sugar alcohol that has a laxative effect. One cup of pitted uncooked prunes contains 12 grams of fiber. But remember to consume them in moderation, as too much sorbitol can cause bloating and diarrhoea.
Now, you’ve identified high-fiber foods, but how do you include them in your meals? Below are a few ways to incorporate them into your diet. Get inspired, and feel free to tweak them based on your tastes:
- Swap your morning white toast for a slice of whole-wheat toast with a sprinkle of berries.
- Skip the refined pasta and opt for whole-wheat pasta tossed with lentil and vegetable sauce.
- Ditch sugary snacks and grab an apple or pear with a handful of almonds for a satisfying and fiber-filled pick-me-up.
Now that we’ve loaded up your shopping cart with fiber-rich goodies, let's take a peek at some foods you should steer clear of if you're dealing with constipation.
Foods to avoid when constipated
Indeed, fiber prevents constipation, but that does not give you the freedom to indulge in foods as much as you wish. Among these food options, there are a few culprits that can make your constipation worse. So, let’s check out some of the foods you must limit when you’re constipated:
- Low-fiber foods: Chips, processed snacks, sugary treats, and fast food are often devoid of fiber, offering little bulk to keep things moving. Think of them as empty calories that provide no digestive assistance.
- Fatty foods: While healthy fats are essential, excessive amounts of fat, especially from processed meats and fried foods, can slow down your digestion and contribute to constipation. They create traffic jams in your digestive system.
- Sugary foods: Sugary foods and drinks can cause fluctuations in your blood sugar levels, which can also impact your digestive system and potentially worsen constipation.
By making smart food choices, you can significantly improve your battle against constipation. Focus on a balanced diet rich in fiber and limit the troublemakers we mentioned above. Remember, a little planning goes a long way!
But wait, there’s more you can do beyond just munching on the right foods!
Nobody can deny the role of fiber in preventing constipation. But does fiber alone do the magic? You’ll be surprised to learn that small changes in your lifestyle can ease the blocks and improve digestion. Here are some expert-recommended strategies to keep your digestive system running smoothly:
- Hydration: Drinking plenty of fluids, especially water, is crucial for softening stool and promoting regular bowel movements. Think of water as a lubricant that keeps things moving effortlessly through your digestive system. Aim for eight glasses of water per day, and adjust based on your activity level and climate.
- Get moving: Regular physical activity helps stimulate your digestive system and keeps things moving along. Aim for at least 30 minutes of exercise daily. Even a brisk walk can make a difference!
- Regular bowel routine: Establishing a regular bathroom routine can help train your bowels. Try to have a bowel movement at the same time each day, ideally after breakfast, when your body naturally wakes up your digestive system.
- Maintain the right posture: Believe it or not, posture can play a role in bowel movements. When sitting on the toilet, elevate your knees slightly with a footstool to mimic a squatting position, which can relax the muscles and make it easier to pass stool. Experiment with The Good Bug’s Squat Buddy for effortless pooping!
- Add probiotics to your diet: Probiotics are friendly bacteria that promotes gut health and plays a vital role in relieving constipation. While probiotic-rich foods like yoghurt, kimchi, sauerkraut, etc., are popular, you can consider adding probiotic supplements to your beverages and meals.
Anybody can experience constipation, but with the right knowledge and a little planning, you can conquer it and achieve a smoother digestive journey!
When does more fiber become too much, or when do these tips and diet not work on your constipation? Read on to find out.
When to seek help for constipation?
Eating fiber and following a proper lifestyle and bowel routine might not always be the best pill for constipation. There are situations where increasing fiber intake might not be effective or even cause discomfort. Now that you’ve seen how fiber prevents constipation, it’s time to understand when it might not be as effective:
- No improvement or new symptoms: If you've been diligently increasing your fiber intake, but constipation persists, or you experience new symptoms like rectal bleeding, abdominal pain, or unexplained weight loss, it's crucial to see a gastroenterologist. These symptoms can indicate underlying medical conditions that require proper diagnosis and treatment.
- Bloating, gas, and cramping: For some people with constipation, adding fiber can lead to a different kind of discomfort—excessive bloating, gas, and cramps. Certain high-fermentable fibers found in foods like rye bread, wheat bran, beans, broccoli, cabbage, Brussels sprouts, apples, and peaches can create extra gas during digestion.
If you experience these symptoms after increasing your fiber intake, it's best to avoid these specific foods and focus on other fiber-rich options that are easier on your system. Is ENO your go-to solution for acidity and indigestion? Surely, they offer instant relief, but The Good Bug’s daily probiotic - Acidity Aid, addresses the root cause and offers long-lasting effects.
- IBS and IBD considerations: People with irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) may need to tailor their approach to constipation differently. Certain types of fiber can worsen symptoms in these conditions. It's important to talk to your doctor about the best course of action for managing constipation if you have IBS or IBD.
If you're unsure whether fiber is the right approach for your constipation or if you experience any concerning symptoms, always consult a healthcare professional. They can help you determine the underlying causes and recommend the most effective treatment plan.
You might feel constipated from time to time, but it doesn't have to rule your life. As we’ve seen how fiber prevents constipation, let’s aim to include more fiber-rich foods in our diet. But remember, you must have control over what you eat. Also, help fiber work its magic by drinking plenty of water. And don't hesitate to seek professional guidance if constipation persists or worsens.
Do you need a daily dose of motivation to go with your wellness journey? The Good Bug has an exclusive collection of prebiotics and probiotics to support your gut microbiome. Visit our website to book a free consultation with our experts and say bye to blockades!
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544045/
https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition
https://www.ucsfhealth.org/education/constipation
https://www.webmd.com/digestive-disorders/dietary-fiber-the-natural-solution-for-constipation
https://www.hopkinsmedicine.org/health/wellness-and-prevention/foods-for-constipation
https://www.medicalnewstoday.com/articles/does-fiber-help-constipation
https://www.uhhospitals.org/blog/articles/2024/03/constipated-why-more-fiber-might-not-be-the-answer
