Can insoluble fiber cause constipation

And when you keep your digestive system happy, you'll be much happier, too. Return to the Digestive Health Awareness Center. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Digestive Health. It is generally recommended that men eat 38 grams of fiber per day, and that women eat 25 grams Those who lack fiber in their diet may experience relief by increasing their intake. While some studies show that adding fiber to your diet may improve your symptoms, other studies show that reducing your intake is best To find out if increasing your fiber intake will help your constipation, try to determine its cause.

You can become constipated for a number of reasons, including:. If you already eat plenty of fiber and your constipation is caused by something else, then adding more fiber may not help and could even make the problem worse One 6-month study in 63 people found that for people with chronic idiopathic constipation, a low-fiber or even a no-fiber diet drastically improved their symptoms.

Removing the fiber basically cured them of the constipation For people who eat enough fiber but are still constipated, eating more of it could make their problems worse. In some cases, reducing dietary fiber could help relieve constipation. Fiber supplements can help treat constipation, including for those who have chronic constipation or IBS However, if you have chronic constipation or are experiencing symptoms like pain, wind, bloating and gas, it may be best to go for a non-fermentable, soluble fiber supplement 22 , 23 , This is because fermentable fiber is used as food by the bacteria in your gut, resulting in the production of gases in your large intestine.

This could cause an increase in gas production in your gut, which might make your symptoms worse. Despite being classified as fermentable, studies have shown that psyllium can normalize stools and is well tolerated, even by people with IBS 25 , 26 , People with chronic constipation may benefit from a non-fermentable, soluble fiber supplement. If your fiber intake is generally low, try including more high-fiber foods like fruits, vegetables and whole grains in your diet.

This will increase both your soluble and insoluble fiber intake and could help relieve your problem. Some high-fiber foods have been shown to be particularly effective for constipation. Some medications cause constipation — talk to your doctor if you think your medications are causing constipation.

Fiber is the part of plant food that is not digested. There are two kinds of fiber: soluble and insoluble. Soluble fiber gives stool bulk. Foods that are good sources of soluble fiber include apples, bananas, barley, oats, and beans. Insoluble fiber helps speed up the transit of food in the digestive tract and helps prevent constipation. Good sources of insoluble fiber include whole grains, most vegetables, wheat bran, and legumes.

Foods that have fiber contain both soluble and insoluble fibers. A good goal for dietary fiber is a total of about 20 to 30 grams each day. Continue reading. If all is well, you can continue adding more fiber to your diet. For example, instead of eating a pastry for breakfast, try Greek yogurt with fruit, nuts, and flaxseed instead.

For lunch and dinner, try adding salads, sides of fruits and vegetables, and whole grains like brown rice, quinoa , and farro. A good rule of thumb is to fill up half your plate with fruits and vegetables, Majumdar says. Also, replace refined grains with whole grains.

Instead of white bread, refined cereals, and white rice, choose whole-grain breads, bran muffins, oatmeal, whole-grain cereals, and brown rice. She recommends talking to your doctor about your diet and trying elimination diets for periods of time to identify which foods are triggering your symptoms.