Has it been a few days since your last bowel movement? Are you often straining or still feeling “unfinished” after going to the bathroom? If so, you’re not alone. Constipation affects an estimated 25% of Canadians at any given time and while it’s common, it doesn’t have to be your normal.
One of the most effective and natural ways to relieve constipation? Fibre.
It is estimated that 97% of Canadians are not meeting the required daily intake of fibre. Fibre is one of those essential nutrients that provides multiple benefits, not only can it help relieve constipation, but it also supports healthy cholesterol levels and may assist with weight management. The guideline recommends that:
Women (14-50 years): 25 grams per day.
Men (19-50 years): 38 grams per day.
Women (51+ years): 21 grams per day.
Men (51+ years): 30 grams per day.
Dietary fibre is a type of indigestible carbohydrate that our body cannot break down. It primarily consists of non-starch polysaccharides, lignin, and other plant components. So how does fibre help with constipation? The basic idea is that fibre travels through the stomach, small intestine, and colon largely intact. Along the way, it provides bulk and helps support the elimination of waste.
There are two main kinds of fibre
1. Soluble dietary fibre dissolves in water. It attracts water and forms a gel-like substance, which slows down digestion. This can be helpful for individuals dealing with diarrhea. Soluble fibre also helps you feel full longer, supports blood sugar control, and lowers cholesterol.
Foods include: oats, apples, strawberries, oranges, beans, sweet potatoes, carrots, barley, bran.
2. Insoluble dietary fibre does not dissolve in water. Instead, it adds bulk to the stool, which helps keep things moving through the digestive tract. This type of fibre can be especially helpful for those experiencing constipation.
Foods include: blackberries, broccoli, zucchini, leafy greens, brown rice, wheat bran.
- Digestive issue: A fibre-rich diet can help increase the bulk of the stool. Essentially, the bulkier the stool, the easier it is to pass, which can ease constipation. On the other hand, if you experience loose stools, fibre can help absorb excess water and form a gel-like substance that helps firm the stool.
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Fibre and Cholesterol: Fibre, especially soluble fibre, can help reduce LDL (commonly known as “bad” cholesterol). Soluble fibre forms a gel-like substance that binds to cholesterol in the digestive tract and helps excrete it through the stool, reducing the amount that enters circulation. In addition, when fermented by gut bacteria, soluble fibre produces short-chain fatty acids like propionate. These compounds may help inhibit cholesterol production in the liver. Studies suggest that 5 to 10 grams of soluble fibre per day can reduce LDL levels by an average of 8 mg/dL.
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Fibre and Weight Management: High-fibre foods help promote fullness, reduce the urge to snack, and slow digestion. This supports stable energy levels and balanced blood sugar throughout the day.
Struggling to know what foods have high fibre? Here is a list of high fibre foods to choose from:
| Food | Fibre (g) per 1 cup |
|---|---|
| Cooked split peas | 16.3 g |
| Cooked lentils | 15.6 g |
| Cooked black beans | 15 g |
| Cooked lima beans | 13.2 g |
| Cooked chickpeas | 12.5 g |
| Cooked kidney beans | 13.1 g |
| Raspberries (raw) | 8 g |
| Green peas (cooked) | 8.8 g |
| Blackberries (raw) | 7.6 g |
| Avocado (cubed) | 10 g |
| Pear with skin (sliced) | 5.5 g |
| Apple with skin (chopped) | 4.4 g |
| Cooked quinoa | 5.2 g |
| Cooked oatmeal | 4 g |
| Broccoli (cooked, chopped) | 5.1 g |
| Brussels sprouts (cooked) | 6.4 g |
| Carrots (raw, chopped) | 3.6 g |
| Sweet corn (cooked) | 3.6 g |
*Important Information*
Fibre is a great dietary addition for overall wellbeing. However, if you find it difficult to meet the recommended daily intake through food alone, a fibre supplement can be a helpful option. One important point to keep in mind is that adequate fluid intake is essential when taking fibre supplements. Without enough water, fibre can actually worsen constipation by hardening the stool and slowing digestion. To get the full benefits of fibre, whether from food or supplements, make sure you are drinking plenty of fluids throughout the day.
Always speak to your healthcare provider to see how this can be a good fit to your routine. If increasing your fibre and water intake hasn’t helped after a few weeks or if you’re experiencing pain, bleeding, or very infrequent bowel movements it’s important to speak to your healthcare provider. Chronic constipation can sometimes be a sign of an underlying issue that needs medical attention.
Remember: a healthy gut starts with what’s on your plate.
About the author:
Hi, I’m Abinaa, a fourth-year naturopathic medical student at the Canadian College of Naturopathic Medicine with a deep-rooted passion for natural healing, inspired by my South Asian upbringing. Through this blog, I hope to share my journey, explore topics in holistic health and wellness, and offer simple, thoughtful insights that support a more balanced and mindful way of living.
