Research1 suggests that up to 20 percent of people suffer from constipation every year. If you're one of them, you know just how painful and uncomfortable being backed up and bloated can be.
Luckily, for many people battling constipation, the solution is simple: Eat more fiber. That’s right, one review found that 77 percent of people dealing with chronic constipation found some relief by upping the amount of fiber they consume.2
But what exactly is fiber? Why does it help with constipation? And what are the best food sources? We answer these questions and more in this comprehensive guide to fiber for constipation.
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What is fiber?3
Fiber is a type of carbohydrate. But, unlike most carbohydrates, which your body breaks down into sugar molecules called glucose, fiber cannot be broken down. Thus, it passes through your body completely undigested.
There are two different kinds of fiber, soluble fiber and insoluble fiber. Soluble fiber dissolves in water. It can help reduce glucose and blood cholesterol levels. Foods like oatmeal, nuts and seeds, beans and legumes, apples and blueberries all contain this form of fiber. Insoluble fiber does not dissolve in water, which means it can help food move through your digestive system, promoting bowel movement regularity and helping to prevent constipation. Whole wheat products, quinoa, brown rice, legumes, leafy greens like kale, almonds, walnuts, seeds and fruits with edible skins like pears and apples all contain this form of fiber.
How does fiber help with constipation?4
There are several mechanisms by which fiber helps relieve constipation. Certain types of soluble fiber bind to water and create a gel that helps to soften and bulk stool, making it easier to pass. Insoluble fibers can promote movement of stool by mildly irritating the intestinal lining. Some fibers also act as prebiotics, which are basically food for gut bacteria. This bacteria helps the intestines produce softer, easier-to-pass stools.
What are some high fiber foods?5
Fiber is found in a variety of whole plant foods, like fruits, veggies, whole grains, nuts, seeds, beans and legumes. Here are some good sources of fiber, by food group:
- Fruits: Raspberries, pears, apples (with skin), bananas, oranges and strawberries
- Vegetables: Green peas, broccoli, turnip greens, Brussels sprouts, potato (with skin), sweet corn, cauliflower and carrots
- Grains: Whole wheat pasta, barley, bran flakes, quinoa, oat bran muffins, oatmeal, popcorn, brown rice, whole wheat and rye breads
-
Legumes, nuts and seeds: Split peas, lentils, black beans, baked beans, chia seeds, almonds, pistachios and sunflower kernels
Keep in mind that in the case of fruits and veggies, the highest fiber content tends to be found in the skin and peel. Thus, to maximize fiber intake, it’s best to eat the whole food. Also keep in mind that the less processed or refined a food is, the greater its fiber content tends to be. The Academy of Nutrition and Dietetics gives this great example: “One medium apple with the peel contains 4.4 grams of fiber, while a half cup of applesauce contains 1.4 grams, and four ounces of apple juice contains no fiber.”
Because there are benefits to both types of fiber, it’s recommended that you eat a wide variety of high-fiber foods. However, if your diet hasn’t included much fiber to date, you may want to increase your intake gradually—a dramatic increase can overwhelm your system and cause digestive distress. You’ll also want to increase your fluid intake. Dietary fiber needs water to plump up and pass smoothly. If you increase your fiber intake and go too light on fluids, you may experience nausea or further constipation.
Will fiber supplements help with constipation?6
So how much fiber is enough? The current recommendations are as follows:
- Women should aim for about 25 grams of fiber per day
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Men should target about 38 grams, or 14 grams for every 1,000 calories consumed
Experts recommend meeting your fiber needs by eating a balanced, nutrient-rich diet full of real, whole foods, since studies have demonstrated that these foods dish out added benefits like increased satiety. However, if you suffer from constipation, and you struggle to meet your fiber needs through diet alone, fiber supplements can help. These supplements can be effective in relieving constipation, even for those who have chronic constipation or Irritable Bowel Syndrome (IBS).7
If I’m pregnant can I take fiber supplements?8
Constipation is fairly common in pregnancy—about 16 to 39 percent of people get constipated at some point when they’re expecting.
As with the general population, pregnant women experiencing constipation are advised to increase their fiber intake by eating a diet rich in high-fiber foods like fruits, veggies, whole grains, nuts, beans, legumes and seeds. However, if you are pregnant and experiencing constipation, you may benefit from taking a fiber supplement. Metamucil or Citrucel are generally considered safe for pregnant women. However, it’s best to consult with your healthcare provider prior to introducing any new supplements into your daily regimen, especially if you’re expecting.
What if supplementing fiber doesn’t help with constipation?9
In some instances, adding more fiber to your diet can actually cause you to feel more bloated and backed up. If this is the case, decrease your intake and consult with your doctor. He or she may want to rule out conditions like “slow transit constipation,” in which the bowel moves things through your digestive tract too slowly. In this case, added fiber just sits in your gut and compounds the problem.
If increasing your fiber intake does not seem to help relieve your constipation, you may want to consider taking a probiotic. Probiotics are live, beneficial bacteria found in fermented foods, and are sold as supplements. Research10 suggests that taking probiotics can help reduce constipation in people with IBS, pregnant women, people on certain medications, and children. Plus, probiotics are important for digestion, a healthy immune system and increasing energy.11
Perelel’s Daily Probiotic12 is a great option for anyone interested in taking a probiotic supplement, and especially for pregnant women—their team of medical professionals have chosen specific strains that are helpful for gut health, vaginal support and other positive indicators for a healthy pregnancy.
Shop our daily probiotic supplement now. Read next: How to tell if you have a food sensitivity.
1Epidemiology of constipation in North America: A systematic review.
2Effect of fibre supplementation on chronic idiopathic constipation in adults.
5How much fiber is found in common foods?
6Easy ways to boost fiber in your daily diet
7Fiber supplements and clinically meaningful health benefits
8Understand how to treat pregnancy constipation.
96 tips to help relieve constipation.
10Effectiveness of probiotics in Irritable bowel syndrome.
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of Perelel.
