The power of fibre in regulating bowels

The often-overlooked yet crucial topic of regulating bowel movements is something that impacts everyone, even though it’s not exactly a dinner table conversation. Maintaining a regular rhythm in your bowel movements is vital for overall health, ensuring proper hydration, effective nutrient absorption, a balanced gut microbiome, and, perhaps most importantly, a general sense of comfort and confidence. When addressing any bowel-related issues, whether it’s constipation, diarrhea, or a mix of both, one of the primary factors to consider is your intake of fibre.

Constipation, characterised by difficulty in emptying the bowels, usually involves hardened faeces. In such cases, increasing the intake of insoluble fibre becomes crucial. Insoluble fibre adds physical bulk to your stool and accelerates its movement through the digestive tract, thereby reducing constipation. Whole grains, wheat bran, nuts, seeds, and the peels of fruits and vegetables are excellent sources of insoluble fibre. If you’re struggling with constipation, incorporating these foods into your regular diet can make a significant difference.

On the flip side, diarrhea, which manifests as loose, watery stools occurring more frequently than usual, might be linked to insufficient soluble fibre in your diet. Soluble fibre, found in oats, bran, barley, and certain fruits and vegetables, helps in managing diarrhea by attracting water and removing excess fluid from the bowel.

Examples of fruits with soluble fibre include: oranges, apples, pears, berries (such as strawberries and blueberries), and citrus fruits.

Examples of vegetables with soluble fibre include: Carrots, broccoli, Brussels sprouts, and sweet potatoes.

It’s important to note that if your current fibre intake is exceptionally low, it’s advisable to gradually increase it, rather than making a sudden, substantial jump. A rapid increase can lead to discomfort or even exacerbate diarrhea or constipation. The recommended daily fibre intake is 25 grams for women and 30 grams for men. Achieving this goal may seem challenging, but with guidance from an Accredited Practising Dietitian, such as myself and by following the Australian Guide to Healthy Eating, it becomes easily attainable. This guide emphasises the correct portions of fruits, vegetables, and whole grains, ensuring a balanced intake of both insoluble and soluble fibre for regular and comfortable bowel movements.

In essence, managing your bowel movements is not just about personal comfort; it’s a fundamental aspect of overall well-being. Whether you’re grappling with constipation or dealing with diarrhea, the solution often lies in adjusting your fibre intake. By incorporating the right types of fibre from various food sources, you not only address specific bowel concerns but also contribute to your broader health.

If increasing fibre intake does not effectively alleviate constipation or diarrhea, it’s important to consider other factors and potentially consult with a healthcare professional. Here are some additional steps and considerations:

• Hydration: Ensure you are drinking an adequate amount of water. Fibre works best when there is enough fluid in the body. Insufficient hydration can contribute to constipation or exacerbate diarrhea.
• Gradual Changes: If you’ve recently increased your fibre intake, it’s possible that your digestive system needs time to adjust. Gradually introducing fibre-rich foods and allowing your body to adapt may be more effective than making sudden, significant changes.
• Physical Activity: Regular exercise can stimulate bowel movements and promote overall digestive health. Incorporate physical activity into your routine to support a healthy digestive system.
• Probiotics: Consider incorporating probiotics into your diet or taking them as supplements. Probiotics can help maintain a healthy balance of gut bacteria, which is crucial for digestive function.
• Evaluate Medications: Certain medications can contribute to digestive issues. If you’re taking any medications, discuss with your healthcare provider whether they could be a contributing factor.
• Food Sensitivities or Allergies: Some individuals may experience digestive issues due to food sensitivities or allergies. Keep track of your diet and symptoms to identify potential triggers.
• Stress Management: Stress can affect digestive function. Practice stress-reducing techniques such as deep breathing, meditation, or yoga to promote overall well-being.
• Medical Conditions: Chronic constipation or diarrhea could be symptoms of underlying medical conditions such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or other gastrointestinal disorders. A healthcare professional can help diagnose and manage these conditions.

Don’t shy away from discussing these matters or seeking guidance from an Accredited Practising Dietitian, like myself. After all, a healthy gut is a key player in your overall health and vitality. So, embrace the conversation, make informed dietary choices, and ensure that your digestive system is functioning smoothly for a happier and healthier you.