Fiber for Constipation: Does It Help or Hurt?

Fiber has many health benefits. It lowers cholesterol, regulates blood sugar levels, and maintains gut health. Eating fiber in moderation can also help relieve constipation. But eating too much too quickly can have the opposite effect. The good news is that there are some simple steps you can take to experience the benefits of fiber while avoiding things like bloating and constipation.

Can eating too much fiber make it hard to poop?

In general, eating fiber can help your bowel movements remain regular. But a high intake of fiber — from your diet or from fiber supplements — can actually make you constipated.

Fiber is the part of plant foods that the body isn’t able to break down or digest. There are two types, and both can lead to constipation:

• Soluble fiber: This type of fiber dissolves in water. It becomes a gel-like substance, which helps poop pass through your intestine. Since it absorbs water, it can also help diarrhea. But this also means it can cause constipation.

• Insoluble fiber: This type of fiber doesn’t dissolve. Instead, it adds bulk to your poop to help it move along. But adding too much bulk can be problematic, causing poop to get stuck.

What are the symptoms of eating too much fiber?

In addition to constipation, too much fiber can cause symptoms like:

• Bloating

• Abdominal pain or cramping

• Gassiness

• Feeling overly full

• Nausea

• Diarrhea

• Weight gain or loss

How much fiber is too much fiber?

When it comes to knowing how much fiber to eat, it’s not one size fits all. Recommendations for fiber intake vary by age and sex. But most adults should aim for 25-30 g or more every day. 

More specifically, the American Dietetic Association recommends 25 g daily for women and 38 grams daily for men. This is roughly 4 or 5 servings of fruits, veggies, or whole grains. 

The recommended amounts of fiber decrease for older adults. A woman who’s 51 years or older should eat 22 g of fiber a day. A man who’s 51 years or older should aim to eat 28 g daily.

According to research, eating more than 50 g a day can cause problems like the symptoms listed above. So there may be times you want to cut back on how much of it you’re eating.

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When should you stop eating fiber?

It makes sense to cut back on your fiber intake if you experience nausea, bloating, or discomfort after eating a fiber-rich meal. See how you feel after giving your gut a break for a few days. 

Once you’re feeling better, you can reintroduce fiber slowly back into your diet. And you can continue to increase how much you’re eating in small amounts to ensure that your body has time to adjust.

And if you find that you’re constipated after an increase in your fiber intake, there are other ways to find relief.

What are the best treatments for constipation from too much fiber?

If you’re eating a lot of fiber and feeling constipated — or pooping fewer than three times in a week —  there are things that can help. In addition to reducing how much fiber you eat, you can try:

• Drinking more water: Hydrating can help prevent your poop from becoming too bulky. This will help it move smoothly through your intestine. 

• Staying active: This may seem too simple, but movement and walking can help get things moving and relieve bloating.

If these changes don’t help, there are over-the-counter stool softeners and laxatives that treat constipation. But some laxatives have similar effects as fiber. Your healthcare provider can help you decide which option is best based on your symptoms.

What foods should you avoid during constipation? 

If you’re experiencing constipation from eating too much fiber, it’s best to avoid other foods that can make constipation worse. These include:

• Fried foods: onion rings, donuts, and french fries

• Processed meats: sausage and hot dogs

• Dairy: ice cream and cheese

• Prepared foods: TV dinners and frozen pizza

• Baked goods: muffins, white bread, and pastries

How long does it take to recover from constipation? 

How long it takes to recover from constipation will vary from person to person. Generally, constipation improves after a few days. For some people, it may take longer and last for several weeks.

In rare cases, eating too much fiber can cause a blockage in a person’s intestine. This makes it impossible to pass gas or poop at all. And it’s a medical emergency. Symptoms of a blockage — also called a bowel obstruction — include:

• Severe abdominal pain

• Nausea and vomiting

• Abdominal bloating

• Decreased bowel movements and gas

If you’re experiencing any of these symptoms, seek medical attention right away.

The bottom line

You can find fiber in many foods, including fruits, vegetables, whole grains, and legumes. And eating a diet rich in fiber can have several health benefits — they help protect a person’s heart and support gut health. 

But eating too much fiber can lead to abdominal discomfort and constipation. There are steps you can take to help avoid this, like staying hydrated, active, and eating fiber-rich foods in moderation. 

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Written by:

Cherilyn Davis, MD

Cherilyn Davis, MD, is a board-certified pediatrician in NYC. She's held local and national roles at the American Medical Women's Association, including board member of the physician division and physician chair of social media.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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