Fibre plays a crucial role in maintaining gut health and supporting regular bowel movements, making it an essential part of a balanced diet[1]. Constipation, a common digestive issue affecting approximately 1 in 7 adults and up to 1 in 3 children in the UK, can significantly impact daily life[2]. Characterised by infrequent or difficult-to-pass stools, constipation often stems from inadequate fibre intake, dehydration, or lifestyle factors[3].
In this blog, we’ll explore how fibre works to improve digestion, the benefits of fibre supplements, and the best high-fibre foods to include in your diet to promote regularity and overall gut health.
Key Takeaways
- • Both soluble fibre (found in oats, beans, and fruits) and insoluble fibre (found in whole grains, nuts, and vegetables) play crucial roles in relieving constipation by softening stools and adding bulk.
- • Supplements like psyllium, methylcellulose, and glucomannan effectively increase stool frequency and improve consistency. Psyllium is particularly beneficial for chronic constipation and IBS, though individual preferences may vary.
- • A combination of high-fibre foods, supplements (if necessary), adequate hydration, and probiotics can provide effective relief from constipation and improve overall digestive health.
Understanding How Fibre Helps with Constipation
Fibre plays a crucial role in promoting digestive health, even though the body cannot digest it[1]. It works by increasing the size and softness of stools, which helps them move more easily through the bowels and improves bowel regularity[4].
Types of Fibre and Their Roles for Gut Health
There are two types of dietary fibre, each contributing to constipation relief in unique ways:
1. Insoluble Fibre
Insoluble fibre adds bulk to your stool and acts like a natural brush, sweeping through the bowels to ensure everything keeps moving[5]. This process prevents the buildup of waste and supports regular bowel movements[5].
Foods rich in insoluble fibre include whole grains, nuts, and vegetables[5].
2. Soluble Fibre
Soluble fibre absorbs water to form a gel-like substance, which helps soften stools and improves their consistency[1]. This makes stool easier to pass and reduces the strain during bowel movements[1].
Soluble fibre is abundant in oats, beans, lentils, and fruits like apples and oranges[1].
Additionally, certain soluble fibres, such as prebiotics, ferment in the large intestine, nourishing beneficial gut bacteria and enhancing gut health[6].
Fibre’s Effectiveness for Constipation
For individuals with low fibre intake, increasing dietary fibre can significantly relieve constipation[7]. A meta-analysis of randomised controlled trials found that dietary fibre intake noticeably improved stool frequency compared to placebo, demonstrating its effectiveness in promoting regular bowel movements[7].
Studies have demonstrated that fibre can significantly improve symptoms of chronic constipation for many individuals. A meta-analysis of seven randomised controlled trials revealed that 77% of patients with chronic idiopathic constipation responded positively to fibre therapy compared to 44% in the placebo group. This translates to a 71% higher likelihood of symptom improvement with fibre supplementation[8].
For some, fibre intake can be as effective as laxatives like lactulose, particularly in children. A large randomised, double-blind study involving 147 children compared the effectiveness of a fibre mixture and lactulose in managing childhood constipation. Results showed no significant differences in defecation frequency, incontinence frequency, or the need for additional medication between the two groups. While the lactulose group experienced softer stool consistency, abdominal pain and flatulence scores were similar. This suggests fibre can be a viable alternative to lactulose for treating constipation in children[9].
Fibre Supplements for Constipation
Fibre supplements are a practical and effective way to manage constipation, particularly for individuals with chronic constipation or irritable bowel syndrome (IBS)[10]. These supplements work by increasing stool frequency, softening stool consistency, and making bowel movements easier to pass. However, choosing the right type of fibre supplement is essential to avoid potential side effects such as bloating or gas.
For those with symptoms like bloating and abdominal discomfort, non-fermentable soluble fibre supplements are often the best option. Unlike fermentable fibres, which are broken down by gut bacteria and can increase gas production[11][12].
Examples of effective fibre supplements include:
- • Psyllium: Psyllium is a highly effective fibre supplement for constipation, particularly for chronic idiopathic constipation and IBS. Research from randomised controlled trials shows that psyllium improves stool frequency, increases weekly bowel movements from 2.9 to 3.8, enhances stool consistency, and reduces symptoms like straining and pain. Despite being partially fermentable, it is well-tolerated and remains a top choice for normalising bowel habits and managing constipation effectively[13].
- • Methylcellulose: A non-fermentable fibre that reduces bloating and is gentle on the gut[14].
- • Glucomannan supplement A soluble fibre known for its ability to absorb water, helping stools pass smoothly[15].
- • Partially Hydrolysed Guar Gum: A randomised controlled study involving 61 children compared partially hydrolysed guar gum supplement (PHGG) and lactulose for treating constipation. Both treatments significantly improved weekly bowel movement frequency and stool consistency while reducing abdominal pain and stool withholding. However, parents reported fewer side effects, such as flatulence and unpleasant taste, with PHGG. The study concluded that PHGG is as effective as lactulose in relieving constipation and associated symptoms, with better tolerance and parental satisfaction[16].
Research supports the effectiveness of fibre supplements in managing constipation. For instance, a review of six randomised controlled trials found that soluble fibre, including psyllium, significantly improved constipation by increasing the number of stools per week and reducing the frequency of days without bowel movements. Additionally, prunes, which combine both soluble and insoluble fibres, have been shown to outperform psyllium in improving bowel symptoms[17][18].
Fibre supplements offer a tailored approach to managing constipation, allowing individuals to select products that align with their specific needs and lifestyle.
Best Foods to Relieve Constipation
Incorporating high-fibre foods into your diet is an effective way to manage and relieve constipation. Here are some key options:
- • Include a mix of soluble and insoluble fibre in your meals. Soluble fibre, found in oats, beans, and flaxseeds, softens stools by absorbing water. Insoluble fibre from whole grains, leafy greens, and nuts adds bulk, helping stools move more efficiently through the digestive tract[2].
- • Prunes are a natural remedy for constipation[18]. They contain both soluble and insoluble fibre, along with sorbitol, a sugar alcohol that acts as a natural laxative to promote bowel movements[19].
- • Hydration plays a vital role in maintaining healthy digestion. Ensure you drink plenty of fluids to stay hydrated, especially during hot weather or while exercising. It’s also advisable to reduce the consumption of caffeine, alcohol, and fizzy drinks, as these can contribute to dehydration and disrupt digestion[2].
- • Probiotic-rich foods, such as live-culture yoghurt and kefir, help balance gut bacteria, improving digestion and supporting regular bowel movements[20].
A balanced diet, including these foods and sufficient water intake, can significantly improve digestive health and naturally relieve constipation.
Conclusion
Fibre is a vital component of a healthy diet, playing a key role in maintaining gut health and alleviating constipation. Whether sourced from whole foods or supplements, fibre works by improving stool consistency, increasing stool frequency, and promoting regular bowel movements.
Explore a wide range of fibre supplements at Nature’s Fix from various trusted brands to support your digestive health and well-being.
FAQs
1. Are prunes effective for constipation?
Prunes are highly effective due to their combination of soluble and insoluble fibre, along with sorbitol, a natural laxative that promotes bowel movements[18][19].
2. What is the recommended daily intake of fibre?
In the UK, the daily recommended fibre intake is[21]:
- • Adults: 30g
- • Children (2–5 years): 15g
- • Children (5–11 years): 20g
- • Children (11–16 years): 25g
Consuming fibre from a mix of soluble and insoluble sources ensures balanced gut health and effective constipation relief.
3. Are there any side effects of consuming too much fibre?
Excessive fibre intake may cause bloating, gas, or mild gastrointestinal discomfort[22].
References
1 – https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
2 – https://www.nhsinform.scot/illnesses-and-conditions/stomach-liver-and-gastrointestinal-tract/constipation/
3 – https://my.clevelandclinic.org/health/diseases/4059-constipation
4 – https://pubmed.ncbi.nlm.nih.gov/19335713/
5 – https://cdhf.ca/en/constipation-what-to-do-if-you-cant-poop/
6 – https://pubmed.ncbi.nlm.nih.gov/23609775/
7 – https://pubmed.ncbi.nlm.nih.gov/23326148/
8 – https://pubmed.ncbi.nlm.nih.gov/27170558/
9 – https://pubmed.ncbi.nlm.nih.gov/18979582/
10 – https://pubmed.ncbi.nlm.nih.gov/25972619/
11 – https://pubmed.ncbi.nlm.nih.gov/27125883/
12 – https://pubmed.ncbi.nlm.nih.gov/23545709/
13 – https://pubmed.ncbi.nlm.nih.gov/21332763/
14 – https://www.citrucel.com/fiber/health/
15 – https://www.webmd.com/vitamins/ai/ingredientmono-205/glucomannan
16 – https://pubmed.ncbi.nlm.nih.gov/21331988/
17 – https://pmc.ncbi.nlm.nih.gov/articles/PMC4891216/
18 – https://pubmed.ncbi.nlm.nih.gov/21323688/
19 – https://www.hopkinsmedicine.org/health/wellness-and-prevention/foods-for-constipation
20 – https://www.medicalnewstoday.com/articles/322382#alternative-treatments
21 – https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
22 – https://www.medicalnewstoday.com/articles/321286
