The Role of Fibre in Preventing Constipation

Why Is Fibre Crucial for Digestive Health?

Fibre is an essential component of a healthy diet, yet it is often overlooked. It plays a vital role in maintaining smooth digestion and preventing constipation—a condition where bowel movements become difficult or infrequent. 

Dietary fibre is primarily found in plant-based foods like fruits, vegetables, grains, and legumes. It acts like a broom, sweeping waste and toxins from the intestines. There are two main types of fibre—soluble and insoluble—both of which contribute to healthy bowel movements.

In this article, we will discuss the causes of constipation, how fibre can prevent it, and how you can get the support you need to maintain a healthy gut.

What Causes Constipation?

A. Poor Dietary Choices

One of the leading causes of constipation is a diet low in fibre. Processed foods like white bread, sugary snacks, and fast food are stripped of essential nutrients, including fibre. 

B. Sedentary Lifestyle

Lack of physical activity is another common reason people experience constipation. When the body stays inactive for long periods, digestion also slows down. Exercise stimulates intestinal contractions, encouraging stool movement. 

C. Stress and Medication

Stress has a surprising impact on digestion. When you are under pressure, your body releases stress hormones that can disrupt normal bowel function. Similarly, medications such as painkillers, antidepressants, and iron supplements commonly list constipation as a side effect. 

How Does Fibre Help in Preventing Constipation?

A. Insoluble Fibre

Insoluble fibre acts like a brush that sweeps waste through the intestines, adding bulk to stools and speeding up their movement. It does not dissolve in water, making it an effective tool for people with slow digestion or irregular bowel movements. 

B. Soluble Fibre

Soluble fibre dissolves in water, forming a gel-like substance that softens stools, making them easier to pass. This type of fibre is particularly useful for individuals with hard stools or occasional constipation. Good sources of soluble fibre include oats, apples, citrus fruits, and legumes. 

C. Best Fibre-Rich Foods

Incorporating fibre-rich foods into your daily diet is simple. Start with high-fibre fruits like berries, pears, and apples, which are easy to snack on. Vegetables like broccoli, carrots, and leafy greens not only improve digestion but also provide essential vitamins. Whole grains such as oats, brown rice, and quinoa are also effective ways to increase your fibre intake.

Frequently Asked Questions (FAQs)

1. How long does it take for fibre to relieve constipation?

Results vary, but you may notice improvements within a few days to a week as fibre intake increases and digestion adjusts.

2. Can fibre supplements replace natural fibre sources?

Fibre supplements can be helpful, but they should not replace a balanced diet. Whole foods offer additional nutrients like vitamins and minerals that supplements lack.

3. How long does it take to see results from increasing fibre intake?

Most people notice improvements in their bowel movements within a few days to a week of increasing their fibre intake. However, consistency is key to maintaining results.

4. What happens if I eat too much fibre?

Excessive fibre intake can cause bloating, gas, and abdominal discomfort. It is important to increase fibre gradually and drink plenty of water to avoid these side effects.

5. What is the role of fibre in gut bacteria health?

Fibre serves as a prebiotic, feeding beneficial gut bacteria, which helps improve digestion and maintain a healthy gut microbiome.

Book an Appointment at Pantai Hospitals

Recognising the symptoms of constipation early can be life-changing. Constipation can progress and lead to further complications, but with the right medical care, recovery and relief are possible. 

If you have questions about the role of fibre in preventing constipation, get in touch with us to book an appointment at your nearest Pantai Hospital to receive professional advice to help kickstart your health journey. To make an appointment for health screening, please contact the health screening centre at the Pantai Hospital nearest to you.

Pantai Hospitals have been accredited by the Malaysian Society for Quality in Health (MSQH) for its commitment to patient safety and service quality.