Should You Take a Fiber Supplement If You Can’t Poop?

Constipation is not any enjoyable. Yet, it’s extremely widespread. According to the National Institute of Diabetes and Digestive and Kidney Diseases, roughly 16% of U.S. adults wrestle with it. And if you happen to’re over 60, that quantity jumps to 33%. The excellent news is {that a} fiber complement may help get issues going. 

That mentioned, if you happen to’re struggling with constipation, a fiber complement shouldn’t be the one device in your toolkit for staying common. “I usually suggest that fiber from meals comes first, however dietary supplements could be a straightforward and handy method to assist,” says Amanda Sauceda, M.S., RD, a registered dietitian specializing in intestine well being. 

But first, what, precisely, is constipation? You may be shocked to study that there are a number of totally different signs. The first is having lower than three bowel actions per week. However, constipation may also happen in case your stools are exhausting, dry and tough to move. Or you could really feel such as you haven’t fully eradicated all the pieces in there, even after you go. 

If constipation is messing together with your digestion, right here’s when to take a fiber complement, the dangers of taking one, plus different tricks to keep common.

When Should You Take a Supplement?

“People who’re coping with constipation, diarrhea or usually missing sufficient fiber of their food regimen could profit from a fiber complement,” says Liz McMahon, M.P.H., RD, CNSC, a registered dietitian specializing in IBS. To put that into perspective, analysis reveals that solely 9% of ladies and 5% of males eat the every day really useful 25 to 38 grams of fiber they want for optimum well being. Meanwhile, an estimated 60 to 70 million Americans live with a digestive illness, akin to continual constipation. So, many people might use a little bit assist in the fiber division. 

There are a number of several types of fiber dietary supplements, and one of the best form for you is determined by the rationale you’re taking one. For instance, McMahon says that psyllium husk may help with each constipation and diarrhea. 

Constipation isn’t the one motive to take a fiber complement. Fiber dietary supplements might also be useful in decreasing dangerous LDL ldl cholesterol, so they might promote higher coronary heart well being, says Lisa Andrews, M.Ed., RD, LD, a registered dietitian and proprietor of Sound Bites Nutrition. This is especially true for viscous fibers like psyllium, pectin, guar gum and beta-glucan. 

A fiber complement may also turn out to be useful while you’re touring, says Sauceda. “Travel does are likely to throw off the intestine, and also you’re much less prone to be consuming your traditional fiber meals, so a complement can actually assist,” she says. “Plus, many manufacturers carry single servings, making it simple so as to add to your bag.” Pro tip: Test out your fiber complement earlier than your journey to keep away from any GI mishaps whilst you’re on the street. 

You’ll additionally need to converse together with your well being care supplier for individualized steering on an applicable dose for you. And make sure you comply with the producer’s directions.

Risks of Taking a Fiber Supplement 

As useful as fiber is, rising your consumption too rapidly can result in disagreeable digestive signs like gasoline, cramps and bloating. “It could be particularly simple to overdo the fiber with a complement as a result of a little bit can go a good distance,” says Sauceda. “Just such as you would slowly add fiber meals into your food regimen to reduce discomfort, you need to do the identical factor with a complement.”

There’s one more reason to go gradual. “Taking a fiber complement in case you are actually backed up can really make issues worse, making you extra constipated,” says McMahon. “If you have had this challenge earlier than, you is probably not getting sufficient hydration for it to work, or you could must attempt some sort of laxative first.” Fiber wants fluids to move by your intestine simply, so make sure you drink loads of water as you improve your fiber consumption.

It’s simple to imagine {that a} complement can fulfill all of your fiber wants. But it’s not an alternative to fiber-rich foods like fruits, greens, complete grains, nuts, seeds, beans and legumes. In addition to fiber, these are additionally filled with nutritional vitamins, minerals, antioxidants and different health-promoting vitamins.

Strategies to Get Things Moving

You can get fiber from all types of plant meals, however while you’re backed up some may match higher than others. “Three meals I like to recommend to all my constipation shoppers: kiwis, prunes and floor flaxseed,” says McMahon. “They all have a laxative impact and supply a supply of fiber.” 

While it’s simple to get hyperfocused on consuming sufficient fiber to remain common, it’s vital to zoom out and contemplate whether or not you’re consuming sufficient meals general. Not consuming sufficient can decelerate your digestion, probably inflicting or worsening constipation. Plus, following restrictive diets could trigger you to overlook out on different key vitamins for intestine well being. “Avoid food regimen extremes akin to low-carb diets, that are low in dietary fiber,” says Andrews. 

Also, contemplate whether or not you’ve had sufficient to drink recently. Hydration is tremendous vital for shifting waste by your system and making stool simpler to move. A very good aim, in accordance with the National Institutes of Health, is 8 to 10 cups of liquid per day, particularly water.

Another often-overlooked approach to get issues shifting is stress administration. “Too a lot stress can make your gut sluggish,” says Sauceda. “Stress, even lack of sleep, can result in constipation, and that is due to the mind-gut connection.” She suggests stress management techniques like meditation, journaling and respiratory workouts. Consider attempting these or others that give you the results you want.

Finally, be sure you’re staying lively. “Moving your physique may help stimulate the intestine, which might maintain issues stepping into the appropriate route,” says Sauceda. That doesn’t imply you need to run a marathon or sweat it out for hours within the health club. “Something so simple as simply strolling after meals or all through the day may help,” says McMahon. 

The Bottom Line 

Constipation could be a actual nuisance. But there are issues you are able to do to assist get issues shifting, and that features taking a fiber complement. After all, most of us don’t get sufficient fiber in our diets anyway. Just take into account that fiber dietary supplements aren’t a magic bullet for constipation reduction. It’s additionally vital to eat a number of nutritious high-fiber meals, keep hydrated, be lively and handle stress. As with any complement, make sure you converse together with your well being care supplier for individualized steering on the optimum sort and dose for you.