5 Sneaky Reasons You're Constipated Even After Eating Fibre-Rich Foods

Eating fibre-rich foods promotes a healthy digestion. It is in fact the answer to most gastrointestinal issues, including constipation, which is characterised by infrequent bowel movements. Research suggests constipation affects an estimated 16% of adults globally, with older adults aged 60–110 years at a significantly (33.5%) greater risk.

In most cases, foods such as whole grains, legumes, fruits, vegetables, and nuts and seeds work wonders in relieving constipation. However, some people may still experience distressing symptoms, including dry, hard stool, and abdominal pain and heaviness. This could be due to various reasons, some of which are listed below:

Also Read: 7 Home Remedies To Deal With Constipation

You’re Probably Consuming Just One Type Of Fibre

One of the primary reasons why you’re still constipated after eating fibre-loaded foods is because you’re not exploring your options and only consuming one type of fibre.

There are two main types of dietary fibre, namely soluble and insoluble.

While soluble fibre, found in foods like oats, beans, and fruits, dissolves in water, forming a gel-like substance that helps soften stool, insoluble fibre, found in whole grains, nuts, and vegetables, adds bulk to the stool, aiding in regular bowel movements and preventing constipation. This is why it is integral to add both types of fibre for a healthy-functioning digestive system.

You’re Not Drinking Enough Water

Fibre requires water to work effectively in your digestive system. It soaks up all the water in the bowel and helps make the stool softer and easier to pass, according to the National Institute of Diabetes, Digestive, and Kidney Diseases (NIDDK). The health body further adds that drinking enough water also helps prevent dehydration, which is one of the most common causes of constipation. While experts recommend having between 8 and 10 glasses of water each day, Harvard Health Publishing suggests that “optimal water intake is an individualised number."

Are You Lactose Intolerant?

If the answer is yes, then it is important to stop consuming dairy products like milk, cheese, and yoghurt. Lactose intolerance is a condition wherein individuals are unable to fully digest the sugar (lactose) in milk, leading to diarrhoea, gas, and bloating. However, a study published in the journal Nutrients points out that approximately one-third of lactose-intolerant people present with constipation.

Certain Medications Could Be To Blame

In certain cases, some medications, including certain painkillers, antacids, and antidepressants, can also contribute to constipation, according to Harvard Health Publishing. Addressing any such side effects is of utmost importance. Speaking with a doctor or a healthcare professional can provide further insights. They can also help offer alternative medications or solutions.

Also Read: Facing Constipation For Too Long? Expert Lists 6 Health Issues That Can Rise Due To It

Steer Clear Of Stress

Stress and anxiety can also impact bowel movements and increase the risk of constipation.

Exploring the connection, a study published in the journal Expert Review of Gastroenterology and Hepatology suggests stress triggers various responses in the body, including releasing hormones that directly affect our intestines. This can slow down gut movement, increase inflammation, and even alter the helpful bacteria living inside the digestive system, ultimately leading to bowel dysfunctions like constipation.

Hence, it is crucial to practise stress management techniques, such as meditation, deep breathing, or yoga, to help alleviate constipation.

Conclusion

Constipation is a highly uncomfortable digestive problem that can lead to symptoms such as infrequent bowel movements, hard, dry stool, and abdominal pain and distention. While eating fibre-rich foods is a great way to prevent and relieve constipation, in certain cases, you might continue experiencing digestive problems even after adding them to your diet. Factors such as inadequate fluid intake, lack of fibre variety, stress, lactose intolerance, and certain medications could be to blame in this case. However, it is best to speak with a doctor to understand the cause and determine the way forward.