Constipation is a common digestive problem characterised by the inability to smoothly pass a bowel movement. Every time you’re constipated, someone is likely to suggest increasing your vegetable and fruit intake or drinking more water. While water helps soften the stool and makes it easier to pass, vegetables and fruits are high in fibre, which adds bulk to the stool and also makes it easier to pass. Other fibre-rich foods include whole grains, nuts and seeds, and legumes.
However, in some cases, even a high-fibre diet sometimes does not work against constipation. To decode why, we spoke to Deepti Lokeshappa, Senior Consultant - Nutritionist and Dietitian, Motherhood Hospitals, Indiranagar, Bengaluru.
Also Read: Your Guide To A High Fibre Diet: Health Benefits, Preferred Foods, And More
Importance Of Fibre For Constipation Relief
It is important to note that dietary fibre comes in two categories: soluble and insoluble.
Soluble fibre absorbs water and becomes gel-like in consistency, softening the stool and paving the way for its easy passage. Insoluble fibre gives bulk to the stool and increases the speed of its passage through the intestines, explains Lokeshappa.
She adds that both of these actions, in combination, can help improve bowel regularity and reduce constipation.
But sometimes, certain factors can reduce the effectiveness of fibre or may prevent it from relieving constipation. Let’s understand how.
Why Fibre-Rich Foods May Not Help Sometimes
Lokeshappa shares various factors, including the presence of any underlying medical condition like Irritable Bowel Syndrome (IBS), dehydration, or an imbalance in the different types of fibre that can affect the general effectiveness of fibre for constipation.
Understanding the role of fibre can help us understand why this happens.
Fibre absorbs water, bulking up stool and making it softer for easier passage. However, with underlying issues like IBS, a person's gut might be more sensitive to certain fibres, causing cramping or bloating.
Additionally, dehydration also hinders fibre's effectiveness as it does not allow its proper absorption, leaving stool hard and difficult to pass.
According to Lokeshappa, some people may also show sensitivities or intolerances to certain types of fibre that sometimes worsen symptoms rather than help in alleviating them. In these cases, other types of interventions or a very personalised approach towards fibre intake would be needed, she adds.
“Choice Of Fibre Also Matters For Constipation”
It is important to note that your choice of fibre also plays a role in determining how well it treats constipation.
As discussed, there are two main types: soluble and insoluble. Soluble fibre absorbs water, forming a gel-like substance that softens stool. On the other hand, insoluble fibre bulks up the stool, essentially giving it more volume to move through your intestines.
Choosing just one type of fibre or excessively consuming one type of fibre can worsen constipation rather than relieve it. Therefore, it is crucial that you balance both types of fibre for optimal constipation relief.
In fact, a 2005 study published in the American Journal of Gastroenterology even suggests that increasing fibre intake might worsen some cases of constipation.
Also Read: Constipation Bloating Can Be Distressing: How To Relieve It?
Does It Suffice To Only Eat Fibre And Ignore Other nutrients?
The short answer is no, says Lokeshappa.
She explains, "While fibre is important in rendering good health in the gut, generally, health and the ability to be physically fit are determined by a well-balanced diet.”
She adds, “Other nutrients such as proteins, fats, vitamins, and minerals play a crucial role in forfeiting proper functions of the body, which include muscle building, the production of energy, and giving support to immunity. If the intake of such fibre-rich food becomes excessive, it will then lead to a nutritional deficit and disproportionate nutrition, which will in turn affect health.”
Hence, one should have a balanced diet comprising all the nutrients for the body. This includes a variety of foods from all major food groups: fruits, vegetables, grains, sources of protein, and dairy or dairy alternatives.
It is, however, important to pick sources that supply a balance of both soluble and insoluble fibres, along with lean proteins, healthy fats, and a wide array of vitamins and minerals.
Adequate hydration, especially at increased intake of dietary fibre, is important in keeping the digestive system running smoothly, the dietitian notes, adding that regular exercise combined with attentive eating and advice from a health professional or registered dietitian will help to ensure that dietary choices promote overall health and meet personal needs.