Journalism of Courage
High-fibre diets are often hailed as the holy grail of digestive health, and for good reason. But did you know that eating too much fibre, especially without adequate hydration, can backfire and cause constipation instead of relieving it?
Consultant dietician and diabetes educator Kanikka Malhotra breaks it down with some practical advice and cautions.
Scroll through this gallery to learn more. (Source: Canva)
"Fibre helps move things along in your gut — but too much of it, especially without water, can clog the system instead," says Malhotra. (Source: Canva)
Excess fibre bulks up the stool. If you’re not used to it or not drinking enough water, this can lead to harder, larger stools that are difficult to pass. (Source: Canva)
"If you’re suddenly more bloated, gassy, or feeling blocked up after switching to a high-fibre diet, your body might be telling you it’s too much, too soon," according to Malhotra. (Source: Canva)
Hydration is key. Without sufficient fluids, fibre acts like a sponge in your intestines — soaking up moisture and slowing everything down." (Source: Canva)
Malhotra says, "Don’t go from zero to hero overnight. Introduce fibre slowly, over days or weeks, so your gut has time to adjust." (Source: Canva)
She added that some people with chronic constipation actually feel better when they reduce fibre — yes, reduce! Research supports this in certain cases, Malhotra noted. (Source: Canva)
Whole grains and legumes are fibre powerhouses, but they can also be heavy on the gut if your system isn’t prepared. Ease into them mindfully. (Source: Canva)
"If you're eating all the right things but still feeling blocked, consult a qualified dietitian. Your gut may need an individualised plan." Malhotra said. "Pain, bloating, and irregularity aren’t normal, they’re your body’s way of saying, 'Something needs adjusting.'" (Source: Canva)
