If you’re anything like me, for a long time you have subscribed to the idea that ‘the more fibre you have, the better’! Or, if you are constipated, you must need more fibre.
Of course, this is not completely misguided, because you do need fibre, but what type and in what ratios and for what issues? This is important to know because the general advice ‘to have more fibre’ can often make issues worse.
In a modern world where our food is being altered, we have more chemical sprays, a greater exposure to pharmaceutical drugs, and tap water that (may help our teeth, but) negatively impacts our gut flora, we have developed a lot of new and nuanced sensitivities and damaged guts out there!
So when it comes to improving gut health we need a nuanced approach.
Since developing severe gut issues myself, I have experienced the negative effects of this advice to “increase fibre or do a colon cleanse.” Which not only made symptoms worse, it created more inflammation, damage and pain. This experience, (as it always does) lead to a lot more in-depth research to try and understand why. So now I know.
If you…
- experience constipation
- freak out when you’re not going frequently “enough”
- or have watery poos
This post is for you! Because I’m going to dispel some myths to ease your anxiety and give you tips to get your shit sorted. 😉
In this post, I discuss the reasons why fibre might be making you more constipated, how to gauge the right fibre ratios, and what the safest approach to relieving constipation is.
Myth #1 When you are constipated you need more fibre
Fibre is often classified into two main types — soluble and insoluble. Soluble fibre breaks down and increases the amount of poo, while insoluble fibre (the roughage) passes through intact.
Because fibre is a bulking agent it can increase constipation.
So if you are constipated or have hard stools, adding brans, or too many fibrous foods can slow down the elimination process because it dries out your stool.
This can create more bloating and inflammation if you need to heal your gut. This is because insoluble fibre relies on mucus production to move through the bowel— by irritating the wall (creating a degree of leaky gut), mucus is released so your stool can absorb it, and slide on down. When your gut is mostly intact this works well, but when you already have an inflamed gut this additional irritation, well, irritates! This is inflammatory, and in some cases causes fibres to seep into the bloodstream and exacerbate autoimmunity.
Then adding functional fibres (isolated extracts) like psyllium husks, slow the transit time further, and create a bigger backlog of shit! Not to mention, psyllium can also cause irritation is some bowels (lincluding mine).
So what do you do?
The safest approach to relieving constipation
Drink more water
Of course, to improve dry and stubborn stools, the first thing to do is increase your water intake. Find out how much you need here.
Protect your gut lining
Slippery elm bark is a highly soluble fibre and a mucilaginous herb. Meaning it uses moisture to create a mucus coating to protect your gut lining from irritation and leakage. This reduces inflammation and allows the gut to heal.
Reduce your insoluble fibre intake gradually
If you’re all about the brans and adding extra fibres to your smoothies (unless its soluble slippery elm), ease off a little and see if things shift. It may even be good to stop grains for a time and focus on fruit and vegetables. If your poos become too runny you’ve gone too far, and you’ll want to get your shit (back) together! Re-incorporate some more insoluble fibre until you get the right ratio. You want your stool to have a smooth and solid consistency.
Increase dietary soluble fibre
Soluble fibre from whole foods is shown to have beneficial effects on gut flora, and the production of short-chain fatty acids such as butyrate — which decreases inflammation and can help repair inflammatory bowel disorders. Dietary sources include ghee, sweet potatoes, leafy greens, fruits such as apples, and nuts and seeds such as sunflower seeds and almonds.
Pop a squat
Your body is designed to poo squatting down. When you sit at a 90-degree angle this puts a kink in your rectal tube making it more difficult to release. But when you squat, this creates a pelvic tilt that unkinks the tube to allow a more complete bowel movement with less effort, and in less time. This means greater detoxification, flat tummies, and ease of constipation.
Walk it out
Going for a walk after your meal eases digestion and increases peristaltic action in the gut — meaning it helps move your stuck poos.
Note:
1. If you eat a very high protein diet and very little plant foods, it may be a simple case of increasing plant foods and staying hydrated.
2. The great thing about getting fibre from whole food sources (especially fruits) is that it comes with a high water content and a balance of soluble fibres and bulking insoluble fibres.
3. If you cannot consume certain plant foods due to sensitivities or extreme bowel issues supplementation may be necessary for a time, and/or look into fasting to help reverse this, and gain a more tailored support from your health practitioner.
Myth #2: If you don’t go poo after each meal, you need more fibre.
Being regular (1-3x a day) is a great goal to aim for but is not the complete picture when it comes to a healthy bowel.
More regular doesn’t equal healthier.
The colour, shape, density and consistency of your poo can give you a better understanding of what your bowel needs. Like indicating fibre ratios, level of nutrient absorption or your bowels ability to process food. For instance, if you have stools that sink really fast, it can indicate malabsorption, which means you need to slow things down in the bowel, not speed them up! While looser stools may indicate a need to increase insoluble fibres, but if you have dysbiosis (wrong bug ratios) you’ll need to fix that first.
More fibre can (in some cases) slow down gut healing.
There are a number of scientific studies that show an excess of particular soluble and insoluble fibres can bind to vitamins — like zinc, magnesium, calcium, iron etc. and prevent their absorption. This is particularly disconcerting because many people with gut issues already struggle with deficiencies and are then told to increase their fibre intake. This can create a domino effect whereby the gut becomes less able to heal from inflammation because vitamins like zinc play a crucial role in repairing the gut lining!
How to correct dysbiosis
I don’t advocate for adding more bugs with probiotics because this can make matters worse. Why this is, is another blog post in and of itself!
Instead, have a whole food supplement that creates the right ratios. This is called a modbiotic because it feeds the correct ratios, and for those with severe gut issues, it’s easier to process than the whole foods themselves. By taking a modbiotic in conjunction with a specific carbohydrate diet for 10 days re-sets your gut flora ratios so you can improve your gut, your nutrient absorption, skin and overall health.
***
SUMMARY
Fibre can make you more constipated because it’s a bulking agent.
Adding more insoluble fibre can actually make matters worse in cases of dysbiosis — the wrong gut bug ratios.
Adding more fibre can worsen dysbiosis through nutrient malabsorption and exacerbate leaky gut.
Correcting constipation can be done by consuming slippery elm bark, reducing insoluble fibre intake, increasing dietary fibres and using modbiotics.
***
What will you change as a result of reading this? Let me know in the comments below because your comments make me feel popular. 😉 And if you found this useful, please share it with your friends.
Lot’s of love,
xx Jess
Disclaimer: this website is for information purposes only and is not designed to diagnose, or treat any illnesses. Please speak with your trusted healthcare professional before implementing any of the above information.