Fibre sometimes worsens constipation.

 Fiber helps only when the gut is ready accept for it. Otherwise, it can backfire.
1.Fiber needs water and motility. "Fiber needs water and motility" is a fundamental principle of digestive health, meaning that dietary fibre cannot function on its own properly, as it needs sufficient water to soften stool and muscular movement of digestive tract (peristalsis) for bowel movements. Without sufficient water intake it may not work and even cause constipation.

Fiber works by holding water and adding bulk and if water intake is low fibre absorbs water from stool and stool becomes harder and drier due to which constipation worsens. Fiber without water acts like cement it becomes hard like cement. Fiber is beneficial only when water intake is sufficient, lack of water means worsening of constipation.   

2.Weak gut movement (low peristalsis). If intestinal muscles are weak or sluggish, fibre just sits in the colon and increases bulk without any movement creating heaviness, bloating, blockage leading to fatigue and cramping occur as waste builds up in the colon. If constipation is accompanied by stomach pain immediately approach to your doctor for medical advice. This is common in elderly patients, chronic laxative users and persons having sedentary lifestyle of living. Hypothyroidism (underactive thyroid) occurs when the thyroid gland fails to produce enough thyroid hormone, causing the body's metabolism to slow down. Persons suffering from hypothyroidism also suffers from constipation. Bulk without movement means total traffic jam resulting in constipation.

3.IBS or gut hypersensitivity. Soluble fibres ferment rapidly in the human body are primarily soluble fibres and certain types of resistant starches that are broken down rapidly by bacteria in the large intestine. Due fermentation of fibre gas increases and gut spasms increases. Gut spasms or often termed "spastic colon" or intestinal spasms, are sudden, involuntary contractions of the muscles in the large intestine, causing pain, bloating, and diarrhoea or constipation. Due to gut spasms the stool passage becomes painful or delayed. Persons suffering from IBS should avoid foods which are especially problematic:

(a)    Inulin. Inulin is a natural, soluble prebiotic dietary fibre found in plants like chicory root, onions, and asparagus.

(b)   Wheat bran. It is tougher outer layer of wheat kernel which is nutrient dense, rich in soluble fibre, vitamin b and minerals.

(c)    Raw salads like radish, lettuce, cucumbers, cherry tomatoes.

(d)   Large doses of psyllium.

 

4.Type of fibre to eat. All above mentioned fibre rich foods creates gastrointestinal distress, including severe bloating, gas, abdominal cramps, diarrhoea, and nausea. For IBS, less fibre can mean better stools but before going for less fibre, we should know about types of fibres which matters most. It is very important to select which fibre intake is necessary and which one should be avoided.  Two types of fibre exist, soluble fibre and insoluble fibre.

 

(A)  Insoluble fibre. Insoluble fibre can worsen constipation. Avoid insoluble fibre rich foods like wheat bran, raw vegetables, corn husk, these insoluble fibres add bulk but does not soften stool.

(B)  Soluble fibre. Soluble fibre is gentler and safer but take in small quantities as taking in excess amount may cause digestive distress. Soluble fibre rich foods are below mentioned:

(i)             Psyllium.

(ii)           Chia seeds.

(iii)          Oats.

(iv)          Cooked vegetables.

When soluble fibre is taken it forms gel and softens stool resulting easy pass out of stool. Many people worsen constipation by taking wrong fibre or wrong quantity of fibre. If your gut is healthy and working properly both fibres soluble and insoluble will work properly to benefit the bowel movements and give relief from constipation.

5.Gut bacteria imbalance (dysbiosis). Fiber feeds gut bacteria and if gut bacteria are imbalanced which means an unhealthy, unstable mix of microbes in the digestive tract where harmful bacteria outnumber beneficial ones, or overall diversity is lost. It results in excess gas production, bloating, slowed transit, painful stools. In such scenario gut must be healed first, not overloaded.

6.Nervous system issue (hidden cause). Constipation is commonly blamed on low fibre or poor diet, but very often it is a nerve regulation problem rather than just a food problem. The intestine has its own nervous system called the enteric nervous system. It controls movement of the bowel (peristalsis), secretion of digestive juices, and coordination of elimination. If these nerves do not function properly, stool does not move smoothly even if fibre intake is adequate. The gut is also connected to the brain through the Vagus nerve. Chronic stress activates the Sympathetic nervous system, which slows digestion and tightens the anal sphincter. This reduces bowel movement frequency and causes hard stools.

Nerve-related constipation can occur due to:

(a)    Chronic stress and anxiety

(b)    Sedentary lifestyle

(c)    Diabetes-related nerve damage

(d)    Poor sleep

(e)    Suppressed urge to pass stool

(f)    Aging (reduced nerve sensitivity)

When nerves are sluggish, the colon absorbs too much water from stool, making it dry and difficult to pass. To come out from this problem do under mentioned activities:

(a)    Slow breathing to activate parasympathetic tone

(b)    Regular walking

(c)    Warm water in morning

(d)    Fixed toilet timing

(e)    Abdominal massage

(f)    Adequate hydration and moderate fibre (not excessive)

So, food matters but the control system (nerves) is equally important. When the gut brain communication improves, bowel movements often improve naturally.

Quote: “A healthy gut is the silent architect of a strong body and a calm mind.”

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