How fluid and fibre can help manage constipation

Suffering from constipation?

A high-fiber diet and good hydration can have a positive effect on your constipation. Keep reading to learn some additional considerations.

How fluid and fiber can help you manage constipation

The following dietary information is provided for general guidance. Always seek guidance from your healthcare provider before making any dietary changes.

A balanced diet is one that includes portions from all the main food groups, so your body get the nutrients it needs to function correctly. However, if you’re suffering from constipation, you might need to pay special attention to fiber and hydration. The combination of a fiber-rich diet and good hydration may have a positive effect on constipation by altering your stool consistency.

Unlike other food components, such as fats and proteins, fiber can’t be digested or absorbed by your body. Instead, it passes relatively intact through your digestive system. This increases the volume of your stool (which in turn stimulates contractions in the colon) and helps your stool to retain water, making it softer and easier to pass.

Be aware that you should increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Adding too much fiber too quickly can lead to intestinal gas, abdominal bloating, cramping and diarrhea.1,2,3

How much fiber should you eat?

Fiber recommendations can differ based on gender, age and medical conditions. For many, finding the right amount of fiber will be a trial and error process. It’s important you discuss any changes in your fiber intake with your healthcare professional.

General recommendations indicate that an adult should aim to consume 25-30 grams of fiber every day. A fiber intake of below 15 grams per day can be associated with constipation. There is some evidence that for patients with neurogenic bowel dysfunction, fiber intake above 20 grams per day can lead to prolonged transit time and worsen constipation.4 If you belong to this patient group, it’s important you seek guidance from your healthcare professional regarding the right amount of fiber for you.

Where do I find good fiber?

Fiber is found in food of plant origin such as fruit, vegetables (lentils and peas are especially rich), beans, seeds, wholegrain cereal and grains (wholegrain rice, pasta, bread, oats, and wheat). This table indicates the fiber content per 100 grams of food.5

Maintain fluid intake

Some types of fiber retain water in your bowel, forming a gel-like material that makes your stool smoother and easier to pass. That’s why it’s important to maintain a sufficient fluid intake when eating a fiber-rich diet.3

  1. Bernardi, M., Fedullo, A., Bernardi, E., Munzi, D., Peluso, I., Myers, J., Lista, F. and Sciarra, T., 2020. Diet in neurogenic bowel management: A viewpoint on spinal cord injury. World Journal of Gastroenterology, 26(20), pp.2479-2497.
    2. Bigford, G. and Nash, MS., 2017. Nutritional Health Considerations for Persons with Spinal Cord Injury. Topics in Spinal Cord Injury Rehabilitation, 23(3), pp.188-206.
    3. British Nutrition Foundation 2018. Dietary fibre. Accessed at: https://www.nutrition.org.uk/healthyliving/basics/fibre.html
    4. Academy of Nutrition and Dietetics 2021. Recommendations Summary. SCI: Fiber and Neurogenic Bowel. Accessed at: https://www.andeal.org/template.cfm?template=guide_summary&key=2282.
    5. Academy of Nutrition and Dietetics; Spinal Cord Injury (SCI) Evidence-Based Nutrition Practice Guideline. Accessed at: https://jandonline.org/article/S2212-2672(14)00744-8/fulltext

Information from Coloplast Care is for educational purposes only. It is not intended to substitute for professional medical advice and should not be interpreted to contain treatment recommendations. You should rely on the healthcare professional who knows your individual history for personal medical advice and diagnosis.

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