Myth – Fiber is essential for healthy bowel movements.

Myth – Fiber is essential for healthy bowel movements.

A lot of people think that if they’re constipated (more often than if they have loose bowels) that it’s because they’re not eating enough fiber.

However, ironically, adding more fiber for many people can actually cause more constipation and discomfort, but this is often due to the types of fiber (carbohydrate food) sources chosen. Oftentimes, constipation is more of a function of foods that contain poorly digestible carbohydrates that cause fermentation in the gut, leading to gas and gut dysmotility. Foods that contain these types of carbs have been coined FODMAPS, due to their content of “Fermentable, Oligo-, Di-, Mono-saccharides and Polyols”. These include wheat, beans, and apples, to just name a few. And, these are often foods people turn to (like whole wheat bread) to combat constipation. But, it backfires and they wonder why their symptoms have gotten worse.

When constipation hits, look at removing sources of these FODMAPs from the diet before blaming poor fiber intake. There are plenty of fiber-rich foods low in FODMAP carbs that can help people eat foods that are beneficial for intenstinal bulk and elimination without causing more problems.

– Cassandra Forsythe, Ph.D., R.D.