Key takeaways:
Eating foods that are rich in fiber can help relieve constipation. These include things like fruits, vegetables, whole grains, and legumes.
Sometimes, eating too much fiber can lead to unwanted abdominal symptoms. These include gassiness, bloating, and trouble pooping.
If you want to increase your fiber intake to help with constipation, it’s best to do this slowly to help your body adjust.
Most of us have been told, at some point or another, that we need to eat more fiber. And for good reason: Fiber lowers cholesterol, regulates blood sugar levels, and maintains gut health.
Many people also increase their fiber intake to help relieve constipation. But eating too much too quickly can have the opposite effect.
So, if you’re looking to fiber to help keep you regular, read on to learn how to add fiber to your diet and when too much can lead to constipation.
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Can eating too much fiber cause constipation?
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 and becomes a gel-like substance. In some cases, this helps poop pass through your intestine. In other cases, since it absorbs water, it can also help treat diarrhea. 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.
How do you know if you are 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, the approach isn’t one size fits all. Recommendations for fiber intake vary by age and sex. Most adults should aim for 25 g to 30 g or more every day.
More specifically, the American Dietetic Association recommends 25 g daily for women and 38 g 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 age 51 or older should eat 22 g of fiber a day. A man age 51 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.
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:
Take a break: Reduce your fiber intake for 1 to 2 days and see how you feel. Once you’re feeling better, you can reintroduce fiber slowly back into your diet. Increase how much you eat in small amounts to ensure that your body has time to adjust.
Drink more water: Hydrating can help prevent your poop from becoming too bulky. This will help it move smoothly through your intestine.
Stay 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 (OTC) stool softeners and laxatives that treat constipation. But some laxatives have similar effects as fiber. Your healthcare team 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
The benefits of fiber extend well beyond the gut — but not if you’ve eaten too much and get stopped up. Large amounts of fiber can cause constipation, especially if your body isn’t used to digesting it.
If this happens to you, don’t give up on fiber completely. After the fiber load works its way through your system, increase your fiber intake slowly. This will help you avoid any post-meal bloating or digestive symptoms — and will keep things running smoothly.
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References
Bellini, M., et al. (2021). Chronic constipation: Is a nutritional approach reasonable? Nutrients.
Dahl, W. J., et al. (2015). Position of the Academy of Nutrition and Dietetics: Health implications of dietary fiber. Journal of the Academy of Nutrition and Dietetics.
Dietary Guidelines for Americans. (2020). Dietary Guidelines for Americans 2020-2025.
Ho, K-S., et al. (2012). Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. World Journal of Gastroenterology.
McKeown, N. M., et al. (2022). Fibre intake for optimal health: How can healthcare professionals support people to reach dietary recommendations? BMJ.
McRorie, J. W. Jr. (2015). Evidence-based approach to fiber supplements and clinically meaningful health benefits, part 2: What to look for and how to recommend an effective fiber therapy. Nutrition Today.
Yang, J., et al. (2012). Effect of dietary fiber on constipation: A meta analysis. World Journal of Gastroenterology.
