Is Too Much Fiber Causing You Constipation

Many people who have overcome their constipation now look forward to going to the toilet rather than dreading it. The fact is, the constant straining, feeling of fullness and the abdominal pains as a result of constipation can be distressing as well as frustrating. Fiber And Constipation When we have constipation our stools become hard and dry and these cause us very painful bowel movements. One of the most common pieces of advice to relieve our constipation is to increase our intake of fiber. One of the major causes of why there is such an epidemic of constipation is because we don’t eat enough fiber. The modern western style diet has increasingly become high in fat and low in fiber. In countries that have low levels of constipation their intake of dietary fiber is much higher compared to countries that have high levels of constipation and other digestive disorders. Nutritional experts say that a healthy amount of dietary fiber intake should be 35 grams per day. In most developed countries such as the US and the UK, people are eating less than 16 grams per day. How Fiber Benefits Us Fiber has many laxative qualities that can improve your constipation and have your bowels moving regularly again. One way it can do this is by bulking up the size of your stool. With a bigger stool the contractions within the colon have a much easier time moving the stool through the intestinal canal for elimination. The second way that fiber can benefit you is by keeping your stool soft and moist. Soluble fiber turns into a gel like substance when absorbed from the water in the body. This gel like substance coats the stool which helps keep the moisture from being absorbed by the colon. It also acts like a lubricant enabling the stool to move through the intestinal canal without any pain. Can You Take Too Much Of A Good Thing As you’ve learned fiber offers a number of important benefits, however can too much fiber cause constipation? This seems a confusing question to ask when we’re regularly advised that it can do the opposite. But the fact is, too much fiber can cause constipation. Many people who are constipated follow the good advice of increasing their intake of fiber, however they forget one very essential component in order for them to benefit from fiber. That component is water. If fiber is going to work it needs water or else it becomes constipating. To bulk up, fiber needs water to absorb. Subsequently, soluble fiber will not be able to turn into a gel like substance without water. For this reason drink more water as you increase your intake of fiber. Aim to increase your fiber to 35 grams of fiber a day. This can easily be achieved by eating more vegetables, fruits, nuts, seeds and whole grains.